Top 10 Amazing Health Benefits Of Black Sesame Seeds

Introduction To Black Sesame Seeds

In the world of Ayurveda, the use of natural ingredients for holistic health and wellness is paramount.

Among these fortunes of nature, black sesame seeds stand apart for their surprising medical advantages and remedial properties.

We should dive into the old insight of Ayurveda to uncover the mysteries behind the humble yet intense black sesame seeds.

According to Ayurvedic teachings, black sesame seeds are considered to possess a myriad of healing properties.

They are known to appease Vata and Pitta doshas while possibly exasperating Kapha when consumed in abundance.

This makes them a versatile ingredient suitable for various body types when used mindfully.

Benefits Of Black Sesame Seeds

Top 10 Amazing Health Benefits Of Black Sesame Seeds
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The top 10 amazing health benefits of black sesame seeds are discussed below:

  1. Rich In Nutrients
  2. Support Bone Health
  3. Heart Health
  4. Digestive Support
  5. Antioxidant Properties
  6. Skin and hair Health
  7. Anti-Inflammatory Effects
  8. Blood Sugar Regulation
  9. Immune Support
  10. Energy Boost
  • Rich in Nutrients:

Black sesame seeds are a powerhouse of essential nutrients including calcium, iron, magnesium, zinc, and vitamin E, which are vital for overall health and well-being.

  • Support Bone Health:

The high calcium content in black sesame seeds helps strengthen bones and prevent conditions like osteoporosis, promoting long-term bone health.

  • Heart Health:

Black sesame seeds contain healthy fats, particularly omega-6 fatty acids, which may help lower cholesterol levels and reduce the risk of cardiovascular diseases.

  • Digestive Support:

The fiber and natural oils present in black sesame seeds aid digestion, promote healthy bowel movements, and alleviate digestive discomforts like constipation and bloating.

  • Antioxidant Properties:

Black sesame seeds are rich in antioxidants, which help neutralize free radicals in the body, protect cells from damage, and reduce the risk of chronic diseases.

  • Skin and Hair Health:

Regular consumption of black sesame seeds may contribute to healthy skin and hair due to their antioxidant properties and nutrient content, promoting a youthful complexion and lustrous hair.

  • Anti-inflammatory Effects:

Some studies suggest that black sesame seeds possess anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of inflammatory conditions.

  • Blood Sugar Regulation:

The fiber and protein in black sesame seeds may help regulate blood sugar levels, making them a suitable addition to the diet for individuals with diabetes or those looking to manage their blood sugar levels.

  • Immune Support:

The nutrients and antioxidants in black sesame seeds support immune function, helping the body defend against infections and diseases.

  • Energy Boost:

Black sesame seeds are a good source of energy due to their nutrient-rich composition, making them a nutritious snack option to fuel your day and combat fatigue.

Black Sesame Seeds vs White

Top 10 Amazing Health Benefits Of Black Sesame Seeds
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Black sesame seeds and white sesame seeds are both derived from the sesame plant (Sesamum indicum), but they differ in terms of color, flavor, and nutritional composition.

Here’s a comparison between black sesame seeds and white sesame seeds:

  • Color:

The most apparent difference between black and white sesame seeds is their color.

Black sesame seeds have a dark, deep black or dark brown color, while white sesame seeds are pale ivory or off-white in color.

  • Flavor:

Black sesame seeds tend to have a slightly stronger, nuttier flavor compared to white sesame seeds.

White sesame seeds have a milder, more neutral taste.

  • Nutritional Composition:

While both black and white sesame seeds are rich in nutrients, there are some differences in their nutritional composition.

Black sesame seeds are often touted as being slightly higher in certain nutrients, including iron and antioxidants, due to their darker pigmentation.

However, the differences in nutritional content between black and white sesame seeds are generally minimal.

  • Culinary Uses:

Both black and white sesame seeds are widely used in cooking and baking across various cuisines.

They are often used as a garnish for dishes, added to salads, stir-fries, and baked goods, or ground into tahini paste for use in dips and sauces.

In some cuisines, black sesame seeds are also used in desserts and sweets for their distinct color and flavor.

  • Aesthetic Appeal:

Black sesame seeds are often preferred for their striking color and visual appeal, particularly in dishes where their dark hue can contrast with lighter ingredients.

White sesame seeds, on the other hand, are more commonly used in dishes where a lighter color is desired or where the sesame seeds are intended to blend in with the overall appearance of the dish.

Here’s a table which is showing difference between black sesame seeds and white sesame seeds :
Aspect Black Sesame Seeds White Sesame Seeds
Color Dark brown to black Pale ivory to off-white
Flavor Slightly stronger, nuttier Milder
Nutritional Content Rich in protein, healthy fats, fiber, vitamins, minerals (calcium, iron, magnesium), potentially higher in antioxidants Rich in protein, healthy fats, fiber, vitamins, minerals (calcium, iron, magnesium)
Culinary Uses Commonly used in Asian cuisines, desserts like black sesame paste, sushi roll topping Commonly used in Western cuisines, baking, cooking, garnishing

Black Sesame Seeds Nutrition

Black sesame seeds are not only flavorful but also packed with essential nutrients that contribute to overall health and well-being.

Here’s the nutritional value of black sesame seeds per 1 tablespoon (approximately 9 grams):

Calories: 52

Total Fat: 4.5 grams

  • Saturated Fat: 0.6 grams
  • Monounsaturated Fat: 1.7 grams
  • Polyunsaturated Fat: 1.8 grams

Cholesterol: 0 milligrams

Sodium: 1 milligram

Total Carbohydrates: 2 grams

  • Dietary Fiber: 1.1 grams
  • Sugars: 0 grams

Protein: 1.6 grams

Black sesame seeds are also a rich source of various vitamins and minerals, including:

  • Calcium
  • Iron
  • Magnesium
  • Zinc
  • Manganese
  • Copper
  • Phosphorus
  • Selenium
  • Vitamin B1 (Thiamine)
  • Vitamin B6
  • Folate

Black Sesame Seeds For Hair

Top 10 Amazing Health Benefits Of Black Sesame Seeds
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Incorporating black sesame seeds into your diet can be beneficial for promoting hair health from within.

You can sprinkle them on salads, cereals, or yogurt, blend them into smoothies, or use them in cooking and baking to reap their nutritional benefits.

Additionally, you can use black sesame seed oil topically for hair care.

Massaging the scalp with black sesame seed oil can help improve blood circulation, nourish the hair follicles, and strengthen the hair shaft, promoting healthy hair growth and preventing hair loss.


Black sesame seeds are a nutritional powerhouse with a rich flavor profile and versatile culinary applications.

By embracing black sesame seeds in our cooking endeavors, we not only enhance the taste and nutritional value of our dishes but also honor a time-honored ingredient with a storied cultural heritage.

Let’s celebrate the wonders of black sesame seeds and elevate them to the status they truly deserve in our kitchens and diets.

Frequently Asked Questions About Black Sesame seeds

Top 10 Amazing Health Benefits Of Black Sesame Seeds
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What happens if we eat black sesame seeds daily?

Eating black sesame seeds daily can offer numerous health benefits due to their rich nutritional profile.

What are the benefit of black sesame seeds?

  • Rich In Nutrients
  • Support Bone Health
  • Heart Health
  • Digestive Support
  • Antioxidant Properties
  • Skin and hair Health
  • Anti-Inflammatory Effects
  • Blood Sugar Regulation
  • Immune Support
  • Energy Boost

How to eat black sesame seeds?

  • Sprinkle toasted black sesame seeds on top of salads.
  • Blend black sesame seeds into smoothies or shakes.
  • Add black sesame seeds to bread, muffin, or cookie recipes.
  • Use black sesame seeds to make a paste for desserts.

What is healthier, black or white sesame seeds?

Some studies suggest that black sesame seeds may have slightly higher levels of certain antioxidants compared to white sesame seeds, potentially providing an extra health boost.