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Black sesame seeds are one of the best everyday foods we can add to our diets as we age, according to traditional Chinese medicine.

Our “yin jing”—our very essence—can get depleted by prolonged or extreme stress, overwork, illness, childbirth, or even by aging itself.

Although there are certain herbs that can be used to strengthen yin jing, black sesame seeds are considered a yin jing tonic and are thought to promote longevity and even slow the development of gray hair.

From a nutritional perspective, black sesame seeds are a very good source of copper and manganese and are also a good source of magnesium, calcium, iron, and other minerals and dietary fiber.

 

In Asian cuisine, black sesame seeds are normally roasted and then added to cooking. Black sesame seed soup is popular as a dessert and among people who are trying to boost their health. The soup is made of ground rice, ground black sesame seeds, water, and sugar and is available in some Chinese restaurants and in dry powdered form in Asian grocery stores.

 

Last weekend, I was in a Korean grocery store and came across black bean and black sesame seed powder. Black beans are another tonic food. 

I bought a jar, but was also inspired me to make my own recipe, so that I could pre-soak the black sesame seeds before roasting and grinding them. Black sesame seeds are particularly high in phytic acid, which binds with minerals in our intestines, impairing their absorption, and inhibits certain enzymes needed for digestion. Soaking and roasting them can greatly decrease the phytic acid content. I made some other changes. Instead of white sugar and white rice, I used coconut sugar and brown rice and added chia seeds to give the soup a tapioca pudding-like quality.

 

Health Benefits

 

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon). You won't find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The almost magical protein-fiber combination in legumes—including black beans—explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Each area of systems benefit has a strong research basis.