Black sesame seeds are tiny, flat, and oily seeds that develop within the fruit pods of the Sesamum indicum plant, which has a rich history of cultivation spanning thousands of years. These seeds come in an array of colors, including black, brown, tan, gray, gold, and white, offering diverse options for culinary uses. While black sesame seeds are predominantly produced in Asia, their popularity is rapidly expanding across the globe. This surge in interest may stem from the perception that black sesame seeds provide enhanced health benefits; however, you might find yourself questioning the validity of this notion.

In this article, we will explore the nutritional profile of black sesame seeds and examine how they can play a role in promoting optimal health.

Nutrition of Black Sesame Seeds

Black sesame seeds are a powerhouse of various nutrients. Just a modest serving of 2 tablespoons (approximately 14 grams) of these seeds offers a wealth of benefits:

• Calories: 100
• Protein: 3 grams
• Fat: 9 grams
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Calcium: 18% of the Daily Value (DV)
• Magnesium: 16% of the DV
• Phosphorus: 11% of the DV
• Copper: 83% of the DV
• Manganese: 22% of the DV
• Iron: 15% of the DV
• Zinc: 9% of the DV
• Saturated Fat: 1 gram
• Monounsaturated Fat: 3 grams
• Polyunsaturated Fat: 4 grams

These tiny seeds are particularly abundant in both macrominerals and trace minerals. While your body needs trace minerals in lesser amounts, macrominerals are essential in greater quantities. Increased consumption of macrominerals such as calcium and magnesium has been linked to better heart health, particularly in managing high blood pressure. Trace minerals found in black sesame seeds, especially iron, copper, and manganese, play crucial roles in regulating your metabolism, supporting cellular functions, bolstering the immune system, and enhancing oxygen circulation throughout the body, among other vital processes. Notably, since sesame seeds are over half oil, they are a rich source of healthy monounsaturated and polyunsaturated fats. With their rich content of essential trace and macrominerals, along with beneficial fats, black sesame seeds can contribute positively to heart health.

Comparing Regular and Black Sesame Seeds

There is a common perception that black sesame seeds, along with other colored varieties, retain their outer hulls, while pure white sesame seeds are processed to remove the hull. This notion holds some truth; however, it’s crucial to recognize that certain unhulled sesame seeds may also exhibit white, tan, or off-white shades, making it challenging to differentiate them from hulled seeds. To ensure clarity, checking the packaging is essential to determine whether the seeds are hulled or unhulled.

When it comes to texture and flavor, unhulled sesame seeds are generally more crunchy and possess a bolder taste compared to the softer, milder white sesame seeds that have undergone hull removal. The distinctions between hulled and unhulled sesame seeds extend beyond their sensory characteristics; these two types exhibit notable differences in nutritional composition as well.

The table below illustrates some key variations between 100 grams of hulled and unhulled sesame seeds:

Notably, several beneficial plant compounds, including lignans, are concentrated in the outer hulls of sesame seeds. Consequently, unhulled black sesame seeds tend to have a higher lignan content compared to hulled white sesame seeds. Furthermore, emerging studies indicate that there are differences in the concentrations of beneficial plant compounds, amino acid proteins, and antioxidants between white and black sesame seeds. Black sesame seeds are thought to contain greater amounts of lignans and certain advantageous unsaturated fatty acids.

Despite this, only a limited number of studies have been conducted to explore the differences between black and white sesame seeds, indicating that further research is necessary for a complete understanding of these disparities. In addition to their higher nutrient profile, black sesame seeds offer a more pronounced flavor and extra crunch compared to the milder white sesame seeds that lack their outer hull.

Health Benefits of Black Sesame Seeds

Black sesame seeds are packed with essential nutrients that promote overall well-being, and incorporating them into your diet may yield specific health advantages. One of the key reasons these seeds are considered beneficial is their potential impact on oxidative stress, especially for individuals coping with chronic illnesses.

In an intriguing 8-week study involving mice, administering 0.45–0.9 mL of black sesame seed extract per pound (1–2 mL per kg) of body weight daily led to improved insulin sensitivity, alleviated oxidative stress in the liver, and appeared to offer protection against obesity. Furthermore, human research suggests that black sesame seeds may aid in reducing oxidative stress.

For instance, a study involving 30 participants revealed that consuming 2.5 grams of black sesame seed capsules daily for 4 weeks significantly reduced levels of malondialdehyde (MDA), a widely recognized biomarker for oxidative stress. However, it's important to note that current human studies are limited, necessitating further research.

Rich in Antioxidants

Antioxidants are vital compounds that play a crucial role in preventing or slowing down various types of cellular damage within the body. One significant form of damage that antioxidants are believed to shield against is oxidative stress, which, if prolonged, may contribute to the onset of numerous chronic diseases, including diabetes, cardiovascular ailments, and certain cancers.

While many foods are exceptional sources of antioxidants, fruits, vegetables, nuts, and whole grains stand out as particularly beneficial. All sesame seeds are known to contain antioxidants and beneficial plant compounds, but black sesame seeds seem to be especially abundant in these protective elements. Interestingly, sprouted black sesame seeds may contain even higher levels of certain antioxidants compared to their unsprouted counterparts.

May Improve Blood Pressure

A small-scale study involving 30 adults found that daily consumption of a capsule containing 2.5 grams of black sesame seed meal over a 4-week period resulted in a noteworthy reduction in systolic blood pressure (the upper value in a reading), while a placebo group did not exhibit similar changes. Furthermore, a systematic review analyzing the effects of sesame seeds on blood pressure indicated that five out of seven clinical studies reported significant improvements. Nevertheless, researchers cautioned that studies employing more robust methodologies are required to validate these preliminary findings.

May Exhibit Anticancer Properties

In recent years, black sesame seeds have been the focus of research regarding their potential anticancer properties. Two key compounds present in these seeds—sesamol and sesamin—are believed to contribute to their anticancer effects. Sesamol has shown promising anticancer properties in various animal and test-tube studies, demonstrating its ability to combat oxidative stress and regulate multiple stages of the cellular lifecycle and signaling pathways associated with cancer development. Similarly, sesamin appears to aid in cancer prevention by promoting the destruction of cancer cells through apoptosis (programmed cell death) and autophagy (the removal of damaged cells). However, the lack of human studies, particularly those involving whole black sesame seeds rather than extracts, makes it unclear how dietary intake of these seeds influences cancer risk.

May Promote Healthy Hair and Skin

Sesame seed oils are commonly found in hair and skincare products, including soaps, shampoos, and moisturizers. This raises the question of whether consuming black sesame seeds can also enhance hair and skin health. Although few studies have directly explored the impact of consuming black sesame seeds on hair and skin, these seeds are rich in numerous nutrients recognized for promoting healthy hair and skin, such as:

• Iron
• Zinc
• Fatty Acids
• Antioxidants

Other research has looked into the topical application of sesame oil. For example, a 2011 study found that sesame oil could block up to 30% of harmful ultraviolet (UV) light rays, which not only cause sunburn but can also lead to premature skin aging, wrinkles, and even skin cancer. In another recent study involving 40 individuals treated in the emergency room for extremity trauma, massaging the injured areas with sesame seed oil significantly alleviated pain. However, it's worth noting that neither study specifically focused on oil derived from black sesame seeds.

In conclusion, incorporating black sesame seeds into your diet may help reduce oxidative stress, regulate blood pressure, and provide antioxidants along with other beneficial plant compounds that may assist in combating cancer. Nonetheless, further human research is required to substantiate these claims.

Utilizing Black Sesame Seeds in Your Cooking

Black sesame seeds, known as kale til in India, are readily available for purchase either online or at most local grocery stores. These tiny seeds are remarkably versatile in the kitchen and can be effortlessly sprinkled atop salads, roasted vegetables, and diverse noodle or rice dishes. Additionally, they serve as a delightful crunchy coating for fish, enhancing both flavor and texture.

These seeds can also be transformed into a creamy milk or a smooth tahini paste, while black sesame seed oil can be integrated into your cooking just like any other culinary oil. This oil not only adds a unique nutty flavor but also brings numerous health benefits, making it a popular choice in various cuisines, including Indian and Japanese.

For those interested in supplements, black sesame seed extract is available in oil form or as capsules. However, there are no established guidelines regarding the recommended dosage for these extracts. It is advisable to consult with a healthcare provider before incorporating these supplements into your routine.

While black sesame seeds are generally safe for consumption, it’s important to be mindful of potential allergic reactions, particularly for first-time users. Hence, if you are new to cooking with black sesame seeds, it's wise to proceed with caution. Whether you choose whole seeds or the extract in capsule form, black sesame seeds can enrich a variety of dishes and contribute to a well-rounded diet.

The Bottom Line

Black sesame seeds, derived from the Sesamum indicum plant, are a highly nutritious oilseed with a history of cultivation spanning thousands of years. Research indicates that these seeds may play a role in enhancing blood pressure regulation and reducing oxidative stress within the body. Nevertheless, further studies are essential to determine the specific quantities and forms of black sesame necessary to achieve these health benefits effectively. For individuals without sesame allergies, black sesame seeds are generally safe to consume and can elevate the flavor profile of various dishes.