This food has 7 or 8 times more calcium than milk! Unfortunately, many people don’t eat it right.

Expert of this article: Zhang Zhaomin, Master of Food Science, Senior Engineer

Black sesame is a common ingredient with high nutritional value. Some foods made with it are also very popular among people, such as black sesame oil, black sesame paste, black sesame paste and black sesame candy, etc.

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At present, most people know that drinking milk can supplement calcium, but there is also a saying that eating black sesame can supplement calcium better, because the calcium content of black sesame is seven or eight times that of milk. Is this true? Moreover, how to eat black sesame to supplement calcium better? Let's learn about it today.

Black sesame supplements calcium.

Its calcium content is 7-8 times that of milk?

The calcium content in black sesame is indeed higher than that in milk. According to the data from the Chinese Food Composition Table (Sixth Edition), the calcium content per 100 grams of black sesame and pure milk (representative values) is approximately 780 mg and 107 mg respectively, that is, the former is more than 7 times that of 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 it should be noted that when supplementing calcium through food, it is not only necessary to consider the calcium content in the food, but also the possible consumption and absorption rate of the food.

For example, according to the recommendations of the Dietary Guidelines for Chinese Residents (2022 edition), we should eat 300-500g of milk and other dairy products every day. If calculated as 400g of pure milk, this is equivalent to an intake of more than 400mg of calcium, which can meet an adult's approximately 40%-50% of the calcium RNI (recommended daily intake).

If you replace all of your food with black sesame seeds, you will need to eat more than 50 grams of black sesame seeds every day. Considering that black sesame seeds have a very high fat content, this amount is a bit too much.

Therefore, the main way to supplement calcium through food is through dairy products such as milk. Black sesame is a beneficial supplement for calcium. For example, you can eat 10-20g of black sesame seeds appropriately.

How to eat black sesame to supplement calcium?

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 of absorption: active absorption and passive absorption:

Active absorption: Active transport against the calcium concentration gradient (i.e. from 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 amount. For example, when calcium intake is relatively low, active absorption will be activated, increasing calcium absorption rate; while when calcium intake is relatively high, passive absorption will reduce absorption rate, thus requiring more calcium intake to increase total absorption amount.

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If you want to supplement calcium by eating black sesame:

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

It is important to note that black sesame should not be eaten too much. After all, as an oil crop, black sesame has the highest fat content among its nutrients, which can reach about 50%. If you eat too much, it may lead to excessive fat intake, causing the dietary fat energy supply ratio to exceed the appropriate range, which brings potential risks to health.

As for whether to eat raw sesame or cooked sesame, it is better to choose cooked sesame because black sesame has a hard membrane on the outside, and only by breaking it can the nutrients inside be absorbed; moreover, the Maillard reaction will produce some flavor components during the cooking process of black sesame, which will be better in sensory perception.

What kind of people are suitable to eat black sesame?

Black sesame has a relatively high nutritional value. In addition to being rich in nutrients such as protein, fat, vitamin E, calcium, phosphorus, it also includes functional compounds such as melanins and lignans.

For example, melanin in black sesame has the active effect of scavenging free radicals and is a relatively good natural pigment and antioxidant. Lignan compounds mainly include sesamin and sesamolin, which have multiple biological active functions such as anti-oxidation, regulating cholesterol metabolism and immune regulation.

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Therefore, eating some black sesame seeds properly is good for your health. Black sesame seeds are suitable for a wide range of people and 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.

In summary, black sesame has high nutritional value and can be used as a food source for calcium supplementation. Black sesame can be eaten several times to increase calcium absorption rate, but the fat content is relatively high. Be careful not to eat too much.

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