This food has high nutritional value, and the calcium content is 7 or 8 times that of milk!

Black sesame is a relatively common ingredient. It has high nutritional value. Some foods made by it are also loved by people, such as black sesame oil, black sesame sauce, black sesame paste and black sesame sugar.

At present, most people know that drinking milk can supplement calcium, but some say that eating black sesame seeds can be more calcium, because the calcium content of black sesame is seven or eight times that of milk. Is this true? Moreover, how to eat the calcium supplementation of black sesame is better? Let's take a look today.

Black sesame seeds are 7-8 times the calcium content of milk?

The calcium content in black sesame seeds is indeed higher than that of milk. According to the data of Chinese food composition table (sixth edition), the calcium content of black sesame and pure milk (representative value) per 100 grams of calcium It is more than 7 times the latter.

In other words, eating black sesame can supplement calcium, and its calcium content is indeed equivalent to seven or eight times that of milk. But to know, calcium supplementation of food not only depends on the calcium content in the food, but also consider the possible food amount and absorption rate of food.

For example, according to the recommendation of the Chinese residents' dietary guide (2022), we should eat 300-500g milk and other dairy products every day. If it is based on 400g of pure milk, this is equivalent to ingesting 400mg of calcium, which can meet about a adult about about approximately about approximately. 40 % -50 % calcium RNI (recommended daily intake).

If it is provided with black sesame seeds, you need to eat more than 50 grams of black sesame seeds every day. Considering that the oil content of black sesame is very high, this number is a bit too much.

Therefore, calcium supplementation is mainly dairy products such as milk. Black sesame calcium supplementation is a useful supplement. For example, you can eat 10-20g black sesame seeds appropriately.

How to eat calcium with black sesame seeds?

The calcium ingested 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 transfer to the calcium concentration gradient (that is, low concentration to high concentration), and be adjusted by vitamin D, and the calcium absorption rate will be relatively high;

Passive absorption: passively spread along the calcium concentration gradient, affected by the intestinal mucosal permeability, the calcium absorption rate will be relatively low.

Therefore, the intake of calcium is an important factors for calcium absorption and absorption. For example, when calcium intake is relatively low, active absorption and calcium absorption rate will be activated; and when calcium intake is relatively high, the absorption rate will be reduced in a passive absorption, so that more calcium is required to consume more calcium calcium To increase the total absorption.

If you want to eat black sesame seeds to supplement calcium:

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

It is necessary to pay special attention to the black sesame seeds should not be eaten too much. After all, black sesame as a kind of oil crop. Its nutritional content in its nutritional ingredients is the highest, which can reach about 50 %. If you eat too much, you may cause excessive fat intake, resulting in the ratio of dietary fat supply than the appropriate range, bringing potential risks to health.

For choosing raw sesame seeds or cooked sesame, it is best to choose cooked sesame seeds. Because there is a relatively hard film outside the black sesame, only the nutrients inside can be absorbed only by destroying it; more than, the black sesame cooked process will produce some flavors due to the response of Marad, and the senses will be better.

Who is suitable for eating black sesame seeds?

Black sesame has a high nutritional value. In addition to protein, fat, vitamin E, calcium, phosphorus and other nutrients, it also includes functional compounds such as melanin and lignin.

Like black sesame and black pigment has the activity of removing free radicals, it is a better natural pigment and antioxidant; and lignin compounds are mainly sesamein and sesame forestin. These ingredients have antioxidant, regulating cholesterol metabolism, and regulating immunity. A variety of biological activity functions.

Therefore, eating some black sesame is good for physical health. People who are suitable for black sesame seeds are also wide, and they can be eaten under normal circumstances.

However, because black sesame contains about 20 % of protein, 2S albumin, 7S globulin, 11S globulin and oil protein are the main allergens, and people with allergies to black sesame protein should not be eaten.

(Source: Science Popularization China)

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