Black sesame seeds, often revered as a powerhouse of nutrients, have been a part of holistic wellness for centuries. These nutrient-packed seeds are rich in calcium, magnesium, and antioxidants, supporting everything from bone health to skin vitality. Known for their unique ability to nurture both body and mind, black sesame seeds continue to be celebrated as a natural remedy that bridges ancient wisdom and modern well-being. Known for their distinct nutty flavour and deep, earthy hue, black sesame seeds have not only played a role in traditional medicine but also find their place in modern kitchens, adding a touch of health and flavor to our meals. Whether sprinkled on salads, blended into smoothies, or simply enjoyed as a snack, these seeds are a testament to the enduring wisdom of our ancestors and 

Sesame seeds are making rounds and for every good reason. Keep reading to know more:

 

Benefits of Black Sesame Seeds

 

Beneficial for Bone Health

• Calcium: Black sesame seeds are an excellent source of calcium, a vital mineral for bone formation and maintenance. Consuming these seeds can help meet daily calcium requirements, especially for those on dairy-free diets. 
• Magnesium: These seeds contain magnesium, which plays a crucial role in bone mineralisation along with regulation of calcium levels in the body. Also, if you are looking for the best type of magnesium supplement, take a look here. 
• Phosphorus: Phosphorus works closely with calcium to form bone and teeth. Adequate phosphorus intake is essential for optimal bone health. 
• Zinc: Zinc is important for bone formation and mineralisation. It also helps prevent the leaching of calcium from bones, thereby supporting bone density. 
• Copper: Copper aids in the formation of collagen, a protein essential for bone structure and strength. 

 

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Improve Digestion

• Dietary Fibre: Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fibre, which is 12 per cent of the Reference Daily Intake (RDI). This way you can meet your daily requirements. Black sesame seeds are an excellent source of dietary fibre, which aids in digestion by adding bulk to stools and promoting regular bowel movements. This helps prevent constipation and supports overall gut health.
• Healthy Fats: The unsaturated fats present in black sesame seeds support the digestive system by facilitating the absorption of fat-soluble vitamins and promoting the health of the intestinal lining. 
• Antioxidants: Black sesame seeds contain antioxidants that help reduce inflammation in the digestive tract, promoting a healthy gut environment. 
• Supports Gut Microbiome: The fiber in black sesame seeds acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome, which is essential for optimal digestion. 

 

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Support Heart Health

• Minerals: Black sesame seeds are a good source of essential minerals like iron, copper, and manganese, which are important for regulating metabolism, cell functioning, and the circulation of oxygen throughout the body. 
• Blood Pressure Regulation: Sesame seeds contain magnesium which may help in regulating blood pressure. A 2011 study published by the Nutrition shows that people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds — a less common variety — in capsule form every day. At the end of one month, they experienced a 6 per cent decrease in systolic blood pressure — the top number of a blood pressure reading — compared to the placebo group 
• Cholesterol Reduction: Sesame seeds consist of 15 per cent saturated fat, 41 per cent polyunsaturated fat, and 39 per cent monounsaturated fat and there is enough research to support that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol. Also, the phytosterols and lignans in black sesame seeds can help lower cholesterol levels, further supporting heart health. 

 

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Beneficial for Hair Health

• Sesamin: Black sesame seeds contain sesamin, a lignan that has been shown to promote hair growth and prevent hair loss. Sesamin helps improve blood circulation to the scalp, ensuring that hair follicles receive adequate nutrients.
• Antioxidants: These seeds are rich in antioxidants, which help combat oxidative stress—a factor that can lead to hair damage and loss. Antioxidants protect hair follicles from damage, promoting healthier hair growth.
• Essential Fatty Acids: Black sesame seeds provide essential fatty acids that nourish the scalp and hair, improving hair texture and preventing dryness. These healthy fats help maintain the natural oils of the scalp, leading to shinier and more manageable hair.
• Vitamins and Minerals: Black sesame seeds are a good source of vitamins and minerals, including iron, calcium, magnesium, and zinc, which are important for hair health. These nutrients support hair follicle function and promote strong, healthy hair.

 

Regulate Hormonal Health

• Phytoestrogens: Black sesame seeds contain phytoestrogens, plant compounds that mimic estrogen in the body. These compounds may help balance hormone levels, particularly beneficial for women during menopause. 
• Lignans: The seeds are rich in lignans, which have been shown to support hormonal balance by modulating estrogen levels. Lignans may help reduce menopausal symptoms and support overall hormonal health. 
• Thyroid Health: Black sesame seeds are a good source of selenium, iron, copper, zinc, and vitamin B6, all of which support thyroid health and hormone production.