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Black sesame seeds are small, flat, oily seeds that grow in the fruit pods of the Sesamum indicum plant, which has been cultivated for thousands of years.
Sesame seeds grow in a variety of colors, including shades of black, brown, tan, gray, gold, and white.
Black sesame seeds are primarily produced in Asia, although they’re quickly gaining popularity around the world.
This rise in popularity could be due to the belief that black sesame seeds are better for your health, but you may wonder whether this claim is true (1).
This article details black sesame seeds’ nutritional information and how the seeds may contribute to optimal health.
Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain (2):
Black sesame seeds are an especially rich source of macrominerals and trace minerals. Your body requires trace minerals only in small amounts, while macrominerals are required in larger quantities.
A higher intake of macrominerals like calcium and magnesium is associated with improved heart disease risk factors, particularly high blood pressure (3, 4, 5).
Some of the trace minerals in black sesame seeds — in particular iron, copper, and manganese — are important for regulating your metabolism, cell functioning, and immune system, as well as the circulation of oxygen throughout your body, among other activities (6, 7, 8).
Because more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats (9, 10).
The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease (11, 12).
It’s commonly believed that black or other colored sesame seeds have been left whole with the outer hull of the shell intact while pure white sesame seeds have had the hull removed.
This is mostly true, but it’s important to note that some unhulled sesame seeds still have a white, tan, or off-white color, making them difficult to distinguish from hulled sesame seeds. It’s best to examine the packaging to determine whether they’re hulled or unhulled.
Unhulled sesame seeds are typically crunchier and have a stronger flavor, compared with the softer, mild white sesame seeds that have had their hull removed.
Still, it’s not just the taste and appearance that differs between hulled and unhulled sesame seeds. The two types can have significant differences in their nutritional value as well.
The following chart highlights some of the most notable differences between 1 tablespoon (9 grams) of hulled and unhulled sesame seeds (13, 14):
Some beneficial plant chemicals in sesame seeds, such as lignans, are found in large amounts in the outer hull of the seeds. Therefore, unhulled black sesame seeds typically contain more lignans than hulled white sesame seeds (15, 16, 17).
Also, emerging research suggests white and black sesame seeds differ in their contents of beneficial plant chemicals, amino acid proteins, and antioxidants. Black sesame seeds appear to boast more lignans and certain beneficial unsaturated fatty acids unsaturated fats (18, 19).
However, only a few studies have been conducted on the differences between black and white sesame seeds. More research is needed to fully understand these differences.
Black sesame seeds are rich in nutrients that support optimal health, and regularly eating them may have specific benefits.
One reason why black sesame seeds could be so beneficial to health is due to the seeds’ effects on oxidative stress, particularly for people who are living with a chronic disease (20).
In one 8-week mouse study, consuming 0.45–0.9 mL of a black sesame seed extract per pound (1–2 mL per kg) of body weight daily improved insulin resistance, treated oxidative stress in the liver, and appeared to protect against obesity (21).
A study in 30 people found that taking 2.5 grams of black sesame seed capsules per day for 4 weeks significantly decreased levels of malondialdehyde (MDA), one of the most commonly used biomarkers of oxidative stress (22).
Furthermore, because some studies used concentrated sesame seed extract, the results may not be the same for whole black sesame seeds. Thus, more randomized controlled studies in humans are needed (20).
Antioxidants are substances that play an important role in preventing or slowing different types of cell damage in your body.
One type of cellular damage that antioxidants are believed to protect against is oxidative stress. Long-term oxidative stress may contribute to the development of many chronic conditions, including diabetes, heart disease, and cancer.
Some foods are better sources of antioxidants than others. Fruits, vegetables, nuts, and whole grains are some of the best sources.
All sesame seeds contain antioxidants and healthy plant chemicals, but black sesame seeds appear to be a particularly rich source (16, 23, 24).
It also appears that sprouted black sesame seeds could have even higher amounts of some antioxidants than seeds that have not yet sprouted (18).
Sesame seeds can be eaten raw, or they can be baked or toasted to bring out more of their natural nutty flavor. They are a common topping on bagels, burger buns, salads, and breadsticks. They can also be tossed into salads. Tahini, which is a main ingredient in hummus, is made from ground sesame seeds.
May have anticancer properties
Over the past few years, sesame seeds have been investigated for their anticancer properties.
Two of the compounds in black sesame seeds — sesamol and sesamin — are believed to contribute to their anticancer properties (26).
Sesamol has demonstrated its anticancer properties in multiple animal and test-tube studies.
These studies have observed the compound’s ability to combat oxidative stress and regulate various stages of cell lifecycle and signaling pathways — each of which plays a role in the development of cancer (27).
Sesamin plays a similar role in cancer prevention. The compound also appears to promote the destruction of cancer cells through apoptosis (programmed cellular death) and autophagy (the removal of damaged cells) (28).
Human studies, as well as studies conducted with whole black sesame seeds rather than sesame seed concentrates, are still lacking. Therefore, it’s currently unclear how eating black sesame seeds affects cancer risk.
May improve blood pressure
A small study in 30 adults found that taking a capsule containing 2.5 grams of black sesame seed meal daily for 4 weeks significantly decreased systolic blood pressure (the top number of a reading), while a placebo group did not experience changes (22).
Moreover, a systematic review of research on sesame seeds’ effects on blood pressure found that five out of seven clinical studies observed significant improvements in blood pressure (25).
Still, the researchers noted that studies with stronger methodology were needed to confirm these initial findings.
How to take sesame seeds? Which sesame seeds are good – white or black? How much is enough?
FAQ
Do black sesame seeds need to be cooked?
How much black sesame seeds should I eat a day?
Is it better to eat sesame seeds raw or cooked?
Can you eat black sesame seeds?
Incorporating black sesame seeds into your diet is easy. Sprinkle them over your breakfast bowl, blend them into smoothies, or use them in baking for a nutritious boost. While black sesame seeds are generally safe, they can cause allergic reactions in some people. It’s also important to consume them in moderation due to their high oil content.
How many sesame seeds are safe to consume?
There is no maximum quantity of sesame seeds that can be consumed however, it is important to note that sesame seeds are high in fiber and in excess this can result in gastrointestinal side effects such as cramping, gas formation and diarrhea. The point at which this happens is different per person based on individual tolerance.
Can you eat raw sesame seeds?
While they’re often cooked and processed for various dishes — sesame seed oil is also a commodity — you can just as well eat raw sesame seeds and may be able to benefit from the many nutritional qualities they impart like healthy fats, protein, fiber, and “more calcium than an 8-ounce cup of milk ” in just a quarter-up, says Food Network.
Do black sesame seeds go bad?
To avoid adverse reactions from the consumption of black sesame seeds, you should follow these guidelines: Store them in an airtight container in the fridge or freezer to prevent oxidation and rancidity. Keep them away from sources of moisture and light, as this can make the seeds go bad more quickly.