Black sesame seeds

Black sesame seeds are small, flat, and oval-shaped seeds derived from the Sesamum indicum plant, which is native to Africa and India. They have a distinct, slightly sweet, and nutty flavor. They also have a more healthy taste compared to their lighter counterparts like white sesame seeds. These seeds are often used in various cooking applications, particularly in Asian and Middle Eastern cuisines. They are often considered nutritious and are rich in various nutrients, one can give it an adjective of SUPER FOOD.

1- Is black sesame seeds and Kalonji same?

People are often in misconception that black sesame seeds and Kalonji are same . But they are completely different. We can say that black sesame seeds as Sesamum indicum and Kalonji as Nigella sativa.  They are different seeds from different plants, and they have distinct flavors, appearances, and uses.

2Nutritional Profile

They contain Omega-3 fatty acids. Compared to some other sources like fatty fish (e.g., salmon, mackerel, and sardines) and flaxseeds it is in small amount. The primary omega-3 fatty acid found in black sesame seeds is Alpha-Linolenic Acid (ALA). ALA is a plant-based omega-3 fatty acid that the body can convert into other forms of omega-3s, such as Eicosa Pentaenoic Acid (EPA) and Docosa Hexaenoic Acid (DHA). The other nutrients are mentioned here you may check it here:

Black Sesame Seeds

3-Health Benefits

They are generally considered to have a “warming” or “hot” nature in traditional Chinese medicine. According to this system, they believe that warm nature foods are beneficial to promote circulation, boost energy, and provide warmth to the body. This doesn’t mean that they will increase your body temperature. Let’s see how they benefit us.

i)Is Black sesame seeds good for hair?

They are a good source of essential nutrients such as iron, omega-3,magnesium, calcium, zinc, and vitamin B-6. These nutrients play vital roles in promoting overall hair health. Iron has tendency to transport Oxygen, while Omega-3 contributes to a healthy scalp and may help prevent dryness and dandruff.

ii)Is Black sesame good for skin?

Omega-3 and omega-6, which contribute to skin hydration and may help maintain the skin’s natural barrier. The seeds are rich in minerals like zinc, magnesium, and calcium, which play essential roles in skin health. Zinc, for example, is known for its role in wound healing and maintaining the integrity of the skin.

iii)Black sesame seeds are best for female hormones?

Hormonal health can be influenced by various factors, including genetics, lifestyle, and overall diet. But apart from this black sesame seeds contain phytoestrogens. It’s a plant compound that have a structure similar to estrogen, a hormone that plays a crucial role in female reproductive health. So they are thought to have mild estrogenic effects and may contribute to hormonal balance.

iv) Can black sesame seeds lower BP and improve hemoglobin ?

They may help your heart, but there’s not strong evidence that they directly lower blood pressure. They contain nutrients like magnesium and potassium, which are good for your heart. These nutrients play a role in controlling blood pressure. Additionally, they have healthy fats and antioxidants that can contribute to heart health. Hemoglobin is a part of your blood that helps carry oxygen to different parts of your body. They have important nutrients that can help increase hemoglobin like: iron and Vitamin B6.

v)Is black sesame good for brain?

Omega-3s and other nutrients like zinc,copper are important for brain health and are associated with cognitive function and memory.

vi)Are black sesame seeds good for kidneys?

They have antioxidants which protect your kidneys from bad stuffs. As they have good fats (Omega 3) that help you stay hydrated. Kidneys like it when you’re well-hydrated make them safe from the things that can hurt.

4-How do you use black sesame seeds at home?

In fact, many people enjoy eating it raw rather than roasted or adding them as a topping to various dishes without any additional cooking. Raw black sesame seeds have a nutty and slightly sweet flavor, and they offer a crunchy texture when eaten. Here are some cooking uses for black sesame seeds:

i)Garnish for breads and baked items

Sprinkle black sesame seeds on top of bread, buns, or pastries before baking for added flavor and a visually appealing touch.

ii)Asian desserts

Use black sesame seeds in Asian desserts such as mochi, sesame balls, or sweet dumplings. They can be incorporated into the filling or sprinkled on top.

iii)Salad toppings

Black sesame seeds

Add a crunchy texture and nutty flavor to salads by sprinkling black sesame seeds on top. They work well with both green salads and grain salads.

iv)Stir-fries and noodles

Toss black sesame seeds into stir-fries or noodle dishes for added crunch and flavor. They pair well with vegetables, proteins, and various sauces.

v)Coating for proteins

Coat proteins like chicken or fish with black sesame seeds before cooking. This adds a flavorful crust and a visually appealing touch to the dish.

vi)Rice and grain dishes

Mix black sesame seeds into rice or other grain dishes to enhance their flavor and provide a contrast in texture. Add a spoonful of black sesame seeds to your smoothies for a nutty flavor and an extra nutritional boost.

vii)Ice Cream and Yogurt Toppings

Black sesame seeds

Sprinkle black sesame seeds on top of ice cream or yogurt for added crunch and flavor.

viii)Sesame seed bars

Make energy bars or granola bars with black sesame seeds for a nutritious and tasty snack.

5-How much black sesame seeds should I eat daily?

Dietary recommendations can vary based on factors such as age, sex, activity level, and overall health. they are nutrient-rich, they are also calorie-dense. If you are mindful of your calorie intake, be aware that adding too many seeds to your diet. Without adjusting overall calorie consumption could contribute to an excess of caloriesIf you have specific health concerns or nutritional requirements. It’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

6-When should I eat sesame seeds morning or night?


If you take black sesame seeds in morning ,it can be a good choice. It can be a good part of your  nutritious breakfast. You can add yogurt, cereal, smoothie, or sprinkle them on top of toast or oatmeal also.


As a secondary choice you can take it at night. It can be included in your dinner, added to salads, or used as a topping for various dishes.

7-What are the disadvantages of sesame?

Every coin has two sides so black sesame seeds have also. They offer various health benefits but there some significant disadvantages are associated with it too. It’s essential to keep these in mind. Here are some potential disadvantages:

Pregnant women, allergic people and those who are suffering from obesity should make distance from black sesame seeds. It can cause health issues. As they are calorie-dense, contain phytates and if you have a history of kidney stones, it’s advisable to moderate your intake of high-oxalate foods because they have oxalate in it.

As with any food, individual preferences and dietary needs can vary. Listen to your body, and choose a time that aligns with your routine and makes you feel good. If you have specific health concerns or dietary restrictions, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

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