Sesame芝麻

Food · Grains & Legumes · 种子

木酚素 + 钙 · 但钙主要在外壳里——去壳白芝麻钙骤降, 带壳/麻酱保留得多 · 草酸限制一部分吸收 · 整粒易整个排出

What sesame is · black/white, hulled/unhulled

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芝麻是什么 · 黑白与带壳去壳

Sesame is an ancient oilseed, everywhere in Chinese food: sprinkled on flatbread, ground into tahini, pressed into sesame oil, made into sesame paste.

It has two often-overlooked distinctions. One is black versus white sesame: the nutritional difference is smaller than folklore imagines — black sesame has a bit more anthocyanin-type pigment, but claims like 'black sesame tonifies the kidney and darkens hair' lack reliable evidence. The other is hulled versus unhulled: this distinction truly matters — because sesame's most notable nutrient (calcium) is almost all hidden in that hull (next scene).

This island covers three things about sesame: where the calcium actually is, what lignans are, and how to eat it so you actually absorb it.

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