"In the realm of eight grains, this is the best. It is used by the immortals to make food for longevity," is how ancient health scholars evaluated sesame. The sesame products we commonly consume in daily life are sesame paste and sesame oil. Some say sesame paste can soften blood vessels, replenish protein, and supplement calcium for healthy bones and teeth, advocating for increased consumption; others argue that sesame paste is high in calories and fats, making it difficult to digest, and recommend moderation. So, how much sesame paste is appropriate to consume?

Overall, sesame paste is a nutritious food. It is rich in linoleic acid, lecithin, and vitamin E. Linoleic acid helps soften blood vessels, lecithin can prevent hair from turning white and falling out, and vitamin E has anti-aging properties. Moreover, sesame is an excellent source of calcium and protein. In Chinese diets, the calcium content in sesame is higher than that of beans and vegetables, only second to shrimp shells. The calcium content in 10 grams of sesame is equivalent to that in 30 grams of tofu, and there are over 20 grams of protein in 100 grams of sesame, surpassing that of eggs and lean meat. Sesame is also rich in iron, and adequate intake can help correct and prevent iron deficiency anemia. Additionally, sesame paste provides abundant minerals like potassium, magnesium, iron, and zinc.

Sesame paste "turns salty with salt, sweet with sugar, and is delicious when eaten alone." It can be paired with many foods, making it tempting to consume more. For most people, sesame paste can be eaten regularly, but 10 grams a day is sufficient. It's important to avoid excessive intake, as sesame paste is indeed high in calories and fats, which can lead to adverse effects, especially for those who are overweight. While consuming sesame paste regularly, consider consciously reducing intake of other vegetable oils and oily foods, and increase the consumption of vegetables and high-fiber foods for a more balanced and effective diet.

Next article: How much do you know about the wonderful uses of sesame oil? Don't just use it for salads!