Black sesame is a relatively common ingredient with high nutritional value, and some foods made with it are also very popular, such as sesame oil, sesame paste, sesame paste and sesame sugar.

At present, most people know that drinking milk can supplement calcium, but there are also claims that eating black sesame seeds can supplement calcium, because the calcium content of black sesame seeds is seven or eight times that of milk. Is this true? Moreover, how to eat black sesame will have a better calcium supplementation effect? Let's find out today.

The calcium content of black sesame is indeed higher than that of milk. According to the data of the Chinese Food Composition Table (sixth edition), the calcium content of black sesame and pure milk (representative value) per 100 grams is about 780mg and 107mg respectively, that is, the former It is more than 7 times that of the latter.

In other words, eating black sesame seeds can supplement calcium, and its calcium content is indeed seven or eight times that of milk. But you need to know that supplementing calcium through food not only depends on the calcium content in the food, but also the possible consumption and absorption rate of the food.

For example, according to the recommendation of the Dietary Guidelines for Chinese Residents (2022 Edition), we should eat 300-500g of dairy products such as milk every day. If it is calculated as 400g of pure milk, this is equivalent to ingesting more than 400mg of calcium, which can satisfy an adult about 40%-50% RNI (Recommended Daily Intake) for calcium.

If all of them are provided with black sesame seeds, you need to eat more than 50 grams per day, which is a bit too much considering the high oil content.

Therefore, calcium supplementation through food is mainly dairy products such as milk, and black sesame calcium supplementation is a beneficial supplement, for example, 10-20g can be eaten appropriately.

Using black sesame to supplement calcium, how to eat?

The calcium we take in from food is mainly absorbed in the small intestine of the human body. The absorption rate of calcium is generally 20%-60%. There are two ways: active absorption and passive absorption:

Active absorption: Actively transported against the calcium concentration gradient (ie low concentration to high concentration), regulated by vitamin D, etc., the calcium absorption rate will be relatively high;
Passive absorption: Passive diffusion along the calcium concentration gradient, affected by the permeability of the intestinal mucosa, the calcium absorption rate will be relatively low.

Therefore, calcium intake is an important factor affecting calcium absorption rate and absorption. For example, when the calcium intake is relatively low, active absorption will be activated and the absorption rate of calcium will be increased; while when the calcium intake is relatively high, the absorption rate will be reduced in the form of passive absorption, thus requiring more calcium intake to increase total absorption.

If you want to supplement calcium by eating black sesame seeds:

If you eat a lot, it is best to divide it into several times and eat a small amount, such as only a small spoon (about a few grams) at a time, to improve the absorption rate of calcium and achieve the best calcium supplementation effect.

It is necessary to pay special attention that black sesame should not be eaten too much. After all, as an oil crop, it has the highest oil content in nutrients, which can reach about 50%. If you eat too much, it may lead to excessive intake of fat, resulting in the ratio of dietary fat to energy beyond the appropriate range, bringing potential health risks.

Regarding the choice to eat raw sesame or cooked sesame, it is best to choose cooked sesame. Because black sesame has a relatively hard film on the outside, only when it is destroyed, the nutrients inside can be absorbed; moreover, some flavor components will be produced by Maillard reaction during the cooking process of black sesame, and the sensory will be better.

Who is suitable for eating black sesame seeds?

The nutritional value of black sesame is relatively high. In addition to being rich in nutrients such as protein, fat, vitamin E, calcium, and phosphorus, it also includes functional compounds such as melanin and lignans.

For example, black sesame melanin has the activity of scavenging free radicals and is a good natural pigment and antioxidant; while lignan compounds are mainly sesamin and sesamin, which have antioxidant, cholesterol metabolism and immune regulation. A variety of biologically active functions.

There are also a wide range of people who are suitable for eating black sesame seeds, and they can be eaten under normal circumstances.

However, since black sesame contains about 20% protein, of which 2S albumin, 7S globulin, 11S globulin and oleosin are the main allergens, people who are allergic to black sesame protein should not eat it.