Black Sesame Seeds: 16 Health Benefits And Nutritional Values

Nutritious superfoods have become more and more popular as people seek a better lifestyle. Black sesame seeds stand out among the many possibilities as a real powerhouse of goodness.

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These little but strong seeds have been used in traditional medicine and food for ages. Black sesame seeds should have a special place in the everyday diet because they are a rich source of key nutrients and have a wide variety of health advantages.

In this article, we will explore the amazing benefits of including black sesame seeds in your diet and look at creative ways to prepare meals with them.

black sesame seeds

Health Benefits of Black Sesame Seeds

Along with being tasty and adaptable, black sesame seeds also provide several health advantages. Here are some major benefits of including these little seeds in your diet:

1. Nutrient Powerhouse

Black sesame seeds are a nutritional powerhouse, being a great source of fibre, protein, healthy fats, vitamins (including vitamins B and E), and minerals (such as calcium, iron, magnesium, and zinc). They are essential for supporting various biological processes and maintaining overall health.

Related: 4 Incredible Natural Sources of Vitamin K to Incorporate into Your Diet

2. Heart Health

The high level of monounsaturated and polyunsaturated fats in black sesame seeds can help in the improvement of heart health. These healthy fats for the heart help to lower cholesterol and lower the chance of developing cardiovascular disease.

3. Bone Strength

Black sesame seeds’ calcium, magnesium, and zinc content helps to maintain strong, healthy bones. These minerals are necessary for the growth, strength, and general health of the skeleton.

4. Protection from free radicals

Black sesame seeds are rich in antioxidants like sesamin and sesamol. They help with reducing stress caused by oxidation, neutralizing harmful free radicals, and protecting the body against chronic illnesses.

5. Digestive Health

The fibre in black sesame seeds assists regular bowel movements and healthy digestion. A healthy digestive tract, improved gut health, and prevention of constipation can all be supported by consuming enough fibre.

6. The health of the Skin and Hair

Antioxidants, vitamins, and minerals found in black sesame seeds help to support the health of the skin and hair. These nutrients support a young appearance by nourishing the skin and enhancing its suppleness. Additionally, they promote healthy hair growth and stop hair loss.

7. Blood Sugar Control

Due to their fibre and healthy fat content, black sesame seeds may aid in controlling blood sugar levels. By including them in meals, you can help control your blood sugar levels and lower your chance of developing insulin resistance.

Related: Sugar Cravings At Night: 4 Best Tips for Regaining Control

8. Energy Boost

Because they include a lot of fibre, protein, and healthy fats, black sesame seeds are a wonderful source of energy. They can offer a steady supply of energy and help fight tiredness when included in your diet.

9. Brain Health

Omega-3 fatty acids, vitamins, and minerals included in black sesame seeds improve the health and cognitive function of the brain. These vitamins and minerals contribute to improved memory, concentration, and overall brain function.

10. Anti-Inflammatory actions

The presence of sesamin and sesamol in black sesame seeds produces anti-inflammatory actions that may help in reducing inflammation in the body. People with inflammatory diseases like arthritis can benefit most from this.

11. Support for the Immune System

Black sesame seeds contain elements including zinc and vitamin E that are known for helping maintain a strong immune system. These nutrients support a stronger immune system and defend the body from illnesses and infections.

12. Eye Health

Black sesame seeds’ inclusion of vitamin E and other antioxidants helps to maintain healthy eye health. These anti-oxidants aid in preventing age-related macular degeneration and other eye conditions, as well as oxidative damage to the eyes brought on by free radicals.

13. Hormonal Harmony

Lignans, which have phytoestrogenic characteristics, are known to be present in black sesame seeds. Especially for women going through menopause or suffering hormonal swings, these substances may support the body’s hormonal balance.

14. Liver Health

according to studies, Black sesame seeds may be beneficial for the health of the liver. Antioxidants found in these seeds support the liver’s general health and protect it from oxidative stress.

15 Anti-Aging Effects

Black sesame seeds include antioxidants and minerals that have anti-ageing benefits. They support a young and vibrant complexion and aid in minimizing ageing symptoms including wrinkles and fine lines.

Related: Amazing Ways to De-Ageing Using Food as Medicine: Scientists Study the Senior Brain

16. Potential Anti-Cancer Properties

Studies have suggested that the lignans and phytosterols in black sesame seeds may have anti-cancer qualities, possibly preventing the development of cancer cells.

You can gain a variety of health advantages by including black sesame seeds in your diet. These nutrient-dense seeds can be a beneficial addition to your general health whether you use them as a topping for different foods, include them in baked goods, or sprinkle them on salads.

Nutritional Value of Black Sesame Seeds


Black sesame seeds are tiny, oval seeds produced by the Sesamum indicum plant. They have a distinctive nutty flavour and crunchy texture and have been utilized in food and medicine for millennia.

Protein Content

Black sesame seeds are a great source of plant-based protein and are high in protein. They are a beneficial complement to vegetarian or vegan diets because they have 18–20 grams of protein per 100 grams.

Proteins are necessary for immune system health, muscle health, and the development and repair of tissues.


Black sesame seeds are rich in healthy fats, especially monounsaturated and polyunsaturated fats. These fats, which include omega-3 and omega-6 fatty acids, are good for your heart, your brain, and your general health. Due to their high-calorie content, it’s important to eat them in moderation.

Vitamins and Minerals

Black sesame seeds are a good source of several vitamins and minerals, including:


They contain roughly 975 milligrams of calcium per 100 grams, making them a great source of this mineral. Calcium is crucial for keeping healthy muscles, strong bones, and teeth. It also supports nerve function.


Black sesame seeds have a high iron content of 14.6 milligrams per 100 grams, which is quite a bit. The body needs iron for the synthesis of red blood cells and the transportation of oxygen.


With about 346 milligrams per 100 grams, they are a good source of this mineral. Magnesium is essential for maintaining a healthy immune system, neuron function, muscular health, and the creation of energy.


Black sesame seeds include a small amount of zinc in them, 7.8 milligrams per 100 grams. The immune system, wound healing, and cellular development and repair all involve zinc.


Black sesame seeds provide about 12 grams of dietary fibre per 100 grams, making them a good source of this substance.

Fibre is essential for supporting digestive health, controlling bowel movements, and promoting feelings of fullness, all of which are associated with improved weight management.


With 629 milligrams per 100 grams, black sesame seeds are high in phosphorus. Phosphorus is necessary for producing energy in the body, supporting renal function, and preserving strong bones and teeth.


With about 468 milligrams per 100 grams, they are a good source of potassium. Potassium is essential for preserving a healthy electrolyte balance, fostering muscle performance, supporting heart health, controlling blood pressure, and supporting overall health.

B Vitamins

Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), and folate (B9) are only a few of the B vitamins that are rich in black sesame seeds. These vitamins are necessary for DNA synthesis, red blood cell creation, neuron function, and energy metabolism.


Black sesame seeds are a good source of antioxidants such as sesamol, sesamin, and sesamolin. These substances lessen inflammation, shield the body from oxidative stress, and advance general health and well-being.


Black sesame seeds have a good amount of copper in them—about 1.2 milligrams per 100 grams. Numerous physiological processes, such as the synthesis of energy, the metabolism of iron, and the development of connective tissues, include copper.


They contain roughly 2.5 milligrams of manganese per 100 grams, making them another food source of the mineral. Manganese is a crucial element that promotes healthy bones, antioxidant defences, and enzyme function.


Black sesame seeds include traces of selenium, an important antioxidant mineral that supports thyroid function and aids in cell protection from harm.


Black sesame seeds are well-known for having a lot of lignans. Lignans are plant-based substances with antioxidant and estrogenic effects that may support a range of health advantages, such as hormonal balance and cardiovascular health.

Omega-3 Fatty Acids

Black sesame seeds also contain omega-3 fatty acids, but in lesser amounts compared to those found in other sources. These essential fats have been linked to possible advantages for heart health, brain function, and anti-inflammatory effects.


Black sesame seeds include phytosterols, which are plant-based compounds with a structure similar to that of cholesterol. Phytosterols have been linked to several health advantages, such as promoting heart health and decreasing cholesterol.

You can get a variety of important nutrients, including protein, healthy fats, Vitamins and minerals by putting black sesame seeds in your diet.

Tip: To improve the flavour and nutritional content of your meals, you can sprinkle them on salads, add them to smoothies or yoghurt, use them as a topping for baked products, or use them in a variety of dishes.

Black sesame seeds for hair

For the health of your hair, black sesame seeds provide many benefits. They are  helpful for the following reasons:

Hair Growth

Black sesame seeds are a good source of protein, iron, and omega-3 fatty acids, all of which are necessary for the development of strong, healthy hair. These nutrients help the development of thick, glossy hair by nourishing the hair follicles and enhancing blood flow to the scalp.

Prevents Premature Greying

Eating black sesame seeds regularly is thought to help stop hair from going grey too soon. Black sesame seeds include antioxidants and minerals like copper that can keep your hair’s natural colour and prevent the start of grey hair.

Strengthens Hair

The high nutritional value of black sesame seeds, including calcium, magnesium, and iron, helps to produce hair that is stronger and more resilient. These nutrients are essential for keeping hair strands healthy, lowering breakage, and preventing hair loss.

Adds Shine and Luster

Black sesame seeds’ natural oils and wealth of vitamins and minerals feed the hair root and give it a shiny, healthy look. Eating black sesame seeds regularly can improve the look of your hair overall, giving it a more bright and shiny look.

The health of the Scalp

Black sesame seeds contain antibacterial and anti-inflammatory qualities that can help keep the scalp in good condition. They could improve scalp issues including dandruff, itching, and dryness, creating a climate that is favourable for strong hair development.

Black sesame seeds and sesame oil can promote healthy hair and address a variety of issues, including hair growth, premature greying, strength, gloss, and scalp health.

Tip: For best results, remember to use them in combination with an entire hair care routine and a healthy diet.

Regular and black Sesame seeds

Black sesame seeds and regular sesame seeds come from the same plant species, Sesamum indicum, but they have different flavours and colours.

Both ordinary and black sesame seeds have unique properties and culinary applications.

Black sesame seeds have become popular because they have a stronger flavour and more nutrients, especially in the form of minerals and antioxidants, than normal sesame seeds, which are more frequently used as garnish or component.

Both varieties of sesame seeds can add a variety of flavours and health advantages to your diet.

Uses of Black Sesame seeds

Culinary uses

Black sesame seeds have a variety of uses in cooking and can improve the flavour and look of a variety of foods. These are some common culinary uses:


Black sesame seeds can be used as a garnish to provide a slightly nutty taste and visual appeal to salads, stir-fries, and noodle meals.


To improve the finished product’s flavour and look, add black sesame seeds to baked items including bread, muffins, cookies, and cakes.


Asian delicacies including mochi, tangyuan, and black sesame paste frequently use black sesame seeds. They give these delicious delights a unique flavour and a satisfying crunch.

Smoothies and Shakes

For an added burst of nutrients and a distinctive nutty flavour, stir in a tablespoon of black sesame seeds to your preferred smoothie or shake.

Black sesame seed uses in traditional medicine

Traditional medicine has praised black sesame seeds for their potential health advantages. Here are a few common uses:

Nutrition:  It is believed that black sesame seeds nourish the body by giving it vitamins and minerals like calcium, iron, and magnesium.

Promoting Hair Health: In traditional medicine, black sesame seeds are thought to encourage healthy hair development and delay the onset of grey hair.

Supporting Digestion: Fiber-rich black sesame seeds are believed to support digestion and encourage regular bowel motions.

Cosmetic Uses of Black Sesame Seeds

Numerous cosmetic uses are also possible for black sesame seeds. Here are a few cosmetic uses:

Skin Exfoliation: To exfoliate the skin and expose smoother skin, ground black sesame seeds can be combined with other organic substances to make DIY exfoliating scrubs.

Hair Care: Due to its potential advantages in nourishing the scalp and promoting healthy hair growth, black sesame seed oil is frequently utilized in hair care products.

Skincare: Black sesame seeds’ antioxidant qualities may aid in preventing oxidative stress on the skin and aid in maintaining a young appearance.

Tip: Before using black sesame seeds for any particular health issues or skincare issues, it is always preferable to seek advice from a healthcare provider or dermatologist.

Black Sesame seeds recipes

Energy balls made of black sesame

Ingredients: 2 tablespoons black sesame seeds, 2 tablespoons honey, 1 cup dates, 1 cup almonds, and a dash of salt.


  • Blend dates, almonds, black sesame seeds, honey, and salt in a food processor until a sticky paste develops.
  • Make little balls out of the mixture, then chill for about 30 minutes before serving.

Salmon with a black sesame crust

Ingredients: Four salmon fillets, two teaspoons of black sesame seeds, one tablespoon of olive oil, and salt and pepper to taste.


  • Set the oven’s temperature to 400°F (200°C). Olive oil and salt and pepper are applied to the salmon fillets.
  • Each fillet should have black sesame seeds sprinkled on top.
  • When the salmon is cooked through, place it on a baking pan and bake for 12 to 15 minutes.

Salad dressing with black sesame

Ingredients: 2 teaspoons rice vinegar, 3 tablespoons black sesame seeds, 2 tablespoons water, 1 tablespoon soy sauce, 1 tablespoon honey, and 1 tablespoon sesame oil.


  • In a dry pan over medium heat, toast the black sesame seeds until aromatic.
  • After allowing them to cool, use a spice grinder or a mortar and pestle to crush them into a fine powder.
  • Mix the water, rice vinegar, soy sauce, honey, sesame oil, and ground black sesame seeds in a bowl.
  • Your favourite salad should be dressed, and you should toss it to blend.

With these recipes, you are free to use your imagination and change the ingredients to what you like. Enjoy adding black sesame seeds to your dishes for their nutty flavour!

What are black sesame seeds good for?

  • They are full of vitamins, minerals, good fats, protein, and other nutrients that support overall health and well-being.
  • They have been linked to several health advantages, including enhancing skin health, maintaining bone density,
  • Encouraging heart health, and having antioxidant characteristics.
  • They may also aid in controlling blood sugar levels and have possible anticancer effects.
  • They are additionally utilized in traditional medicine due to their therapeutic qualities.
  • They can be a beneficial supplement to a healthy diet because of their many culinary applications and potential health benefits.

Are black sesame seeds healthier than white?

Both white and black sesame seeds have health advantages and can be included in a balanced diet. While white sesame seeds have a slightly higher calcium level, black sesame seeds are renowned for having a higher antioxidant content. Both kinds can support a balanced diet.

What is the best way to eat sesame seeds?

There are many ways to enjoy sesame seeds. They can be used as a crunchy salad topping, an ingredient in baked products, or a garnish for stir-fries. They can also be processed into tahini, a paste that is frequently added to hummus and other spreads. Sesame seeds can be roasted till golden brown in a dry pan over medium heat to enhance their flavour. Try a variety of sesame seed preparations in your meals and snacks to enjoy their nutty flavour and health benefits.

Is black sesame good for kidneys?

The mineral richness and antioxidant qualities of black sesame seeds are thought to benefit kidney health. To receive specific guidance, it’s important to speak with a healthcare practitioner.


Black sesame seeds are definitely a nutritious powerhouse with a variety of health advantages.

They provide many advantages for general health, especially being rich in essential nutrients including protein, good fats, vitamins, and minerals as well as their possible anticancer and antioxidant capabilities.

They can improve the flavour and texture of different culinary creations and even help bone health. They can also contribute to healthy hair. Sesame seeds can be a beneficial addition to your daily routine whether you use them in beauty items, traditional medicine, or your meals.

So why not discover the many benefits of this tiny but potent seed and enjoy them? Begin to appreciate the goodness of black sesame seeds and embrace their all-encompassing advantages for a healthy way of life.

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