Black Seed: Benefits, Effects, and Consumption

Black seed is a type of seed that has been used for various purposes such as food and medicine since ancient times.

Black seed is a seed from a flower belonging to the family of Nigella, mostly grown in the Middle East. This seed, believed to have healing properties, has been used for centuries in the treatment of various diseases. It is commonly used in Turkish cuisine to garnish breads, pide, and other pastries. The oil extracted from this seed also has numerous health benefits.

Black seed contains various carbohydrates and proteins, along with nearly half of its composition being oil. It also contains vitamins A, C, B1, B2, B6, folic acid, niacin, and minerals such as calcium, iron, zinc, copper, and phosphorus. In addition, it has phytosterols, antioxidants, anti-inflammatory, antihypertensive, antifungal, antimicrobial, and antidiabetic properties.

What Are the Benefits of Black Seed?

Black seed has been used for healing purposes for many centuries. While it may protect against certain diseases, it can also help minimize the symptoms of various health problems. Research on black seed consumption reveals many benefits, which are outlined as follows:

• Supports the Immune System: Thanks to its rich antioxidant content, black seed has immune-boosting properties. This makes it effective in reducing the risk of metabolic diseases such as diabetes, heart disease, obesity, and immune-related diseases like cancer.
• Antihypertensive Effect: Black seed is effective against high blood pressure. It helps lower or balance blood pressure, making it beneficial for those with hypertension.
• Regulates Blood Lipids: Due to its effects on regulating blood fats, black seed can lower high cholesterol and triglyceride levels, which are the primary causes of heart and vascular diseases, offering protective benefits.
• Antibacterial Properties: Black seed is effective against certain bacterial infections and can work as effectively as antibiotics against bacterial pathogens. Therefore, it is often recommended for bacterial infections.
• Supports Liver Detoxification: Black seed has various benefits in aiding the liver in detoxifying harmful substances, especially chemicals and toxins removed from the body, including some drugs.
• Antihistamine Effects: Due to its antihistamine effects, black seed can help alleviate symptoms of allergic rhinitis, pollen allergies, asthma, and other seasonal allergies.
• Regulates Blood Sugar: Some studies show that black seed can help regulate blood sugar, which makes it beneficial for managing insulin resistance and diabetes.
• Digestive System Benefits: Black seed can support the stomach lining and reduce complaints related to digestive issues. It is effective in treating Helicobacter pylori infections in the stomach and can help alleviate bloating and gas in the intestines, playing a key role in reducing digestive system complaints.
• Appetite Control: With its healthy fat content, black seed helps maintain satiety, supporting appetite control. For those aiming to lose weight, including black seed in daily meals can facilitate healthy weight loss.
• Supports Reproductive Health: Black seed can support reproductive hormones in both men and women. For women, it may contribute to a regular menstrual cycle, while for men, it may improve sperm count and quality, thus supporting fertility in both sexes.
• Skin Benefits: Rich in vitamins and minerals, black seed has numerous benefits for skin health. It can heal wounds, reduce acne, and improve skin conditions such as psoriasis and vitiligo when consumed or applied as oil. It can also be effective for eczema, a dry, itchy skin condition, and can help with fungal skin infections due to its antifungal properties.
• Hair Health: Black seed's nutritious content can nourish the hair, reducing hair loss by strengthening hair follicles. It can also promote hair growth, thicken thinning hair, and prevent dandruff by nourishing the scalp.

With these benefits, black seed can be consumed in daily meals in recommended amounts by a nutritionist. The prescribed amounts should not be exceeded.

Are There Any Side Effects of Black Seed?

Black seed offers many benefits for healthy individuals, but it can pose risks for those with liver or kidney diseases. Therefore, individuals with such conditions should avoid consuming black seed. It is also generally not recommended for pregnant women as it may increase uterine contractions, which could lead to a risk of miscarriage. People on blood thinners should consult a doctor before consuming black seed. Additionally, due to its effects on lowering blood sugar and blood pressure, caution should be taken for those using medication for these conditions. Overuse and prolonged use of black seed can cause allergic reactions, nausea, and vomiting. The same precautions apply when using black seed oil.

Black seed, which has long been used both as food and medicine, offers numerous benefits. However, it should be consumed with caution in certain cases or without the guidance of a nutritionist. At Anadolu Health Center, a nutrition specialist is available to offer advice on the effects of black seed on nutrition and health.

How Much Black Seed Should Be Consumed?

The amount of black seed to be consumed varies from person to person. To maximize its benefits, it is important to consume it in the amounts recommended by a nutritionist. Generally, consuming one teaspoon per day is considered ideal for a healthy individual. Exceeding this amount could be harmful. The recommended portion should not be exceeded.

How to Consume Black Seed?

Black seed is commonly used in its seed form, often sprinkled on bakery products like bread and pide. At home, it can be used directly as seeds or ground in sauces, salads, dishes, and various other foods.

Alternatively, black seed oil can also be used. Black seed oil is a plant-based oil extracted from black seeds. It can be obtained through cold pressing or refining. To maximize the benefits of its beneficial compounds, cold-pressed black seed oil is recommended. It has a wide range of applications in food and cosmetics. As a food product, black seed oil can be used in salads, sauces, and cooking, while it can also be applied directly to the skin and hair as part of cosmetic routines. Additionally, black seed oil is often included in the formulation of creams and shampoos.