10 Health Benefits of Black Sesame (with Side Effects)

The benefits of black sesame include supplementing calcium, lowering blood pressure, reducing blood lipid, promoting healthy hair growth and resisting aging, etc. It is a food with very good health benefits.

Black sesame contains a large amount of fat and protein, as well as nutrients such as sugar, vitamin A, vitamin E, lecithin, calcium, iron, chromium, etc.

Let’s learn about the specific benefits of this black seed.

Black sesame is a very good food. It plays an important role in health.
Black sesame is a very good food. It plays an important role in health.

Health Benefits of Black Sesame

As we said, black sesame has very strong health benefits, although it doesn’t look so conspicuous. After reading the following list, you will be surprised:

1. Reduce hypertension and prevent heart disease

Studies have shown that sesame can reduce hypertension and prevent heart disease in general. Magnesium in seeds is a famous ally of hypertension. Only a small amount of black sesame seeds can provide most of the magnesium you need for a day.

A study published in the Yale Journal of Biomedical Medicine in 2006 showed that replacing other oils with sesame oil can reduce systolic and diastolic blood pressure and lipid peroxidation (body rancidity)[1].

2. Help prevent cancer

Magnesium is one of the minerals that can prevent cancer. As we said before, sesame is rich in magnesium. A study published in the American Journal of Clinical Nutrition shows that the risk of colorectal cancer is reduced by 13% and 12% for every 100 mg magnesium intake[2].

In addition, sesame contains a soluble lignin called sesamin, which has become the subject of many studies and has been proved to be effective in inhibiting cancer cells such as leukemia, colon cancer, prostate, breast cancer, lung cancer and pancreatic cancer.

In addition, these seeds contain phytate, which has antioxidant function, can eliminate the influence of free radicals and prevent the growth of cancer cells.

3. Protects against skin ageing

These same antioxidants that prevent cancer also decelerate the aging of the skin. They avoid the harmful effects of ultraviolet rays, which includes wrinkles and pigmentation of the skin.

In addition, zinc helps to produce collagen, giving more elasticity to the skin and helping to repair the body tissues in general. The seeds are still rich in vitamin B, which keeps hair, skin and eyes healthy and beautiful.

4. Rich in nutrition

This little seed is rich in minerals and other essential nutrients, 584 calories per 100g of black sesame seeds, in addition, it also contains:

  • Proteins: 21.2 mg;
  • Lipids: 50.4 mg;
  • Carbohydrates: 21.6 mg;
  • Fibers: 11.9 mg;
  • Calcium: 825 mg;
  • Magnesium: 361 mg;
  • Zinc: 5.2 mg;
  • Niacin: 5.9 mg;
  • Thiamine: 0.94 mg.

5. Help lose weight

Although sesame does not contain low calories, sesame can help you lose weight if you eat it in the prescribed amount (about 30g per day).

This is because it is a kind of food rich in fiber, which can provide more satiety, thus helping to reduce the overall caloric intake.

It is worth remembering that no one food can lose weight alone.

Only a balanced diet, healthy diet and proper nutrition can help you lose weight. All diet foods should be linked with physical exercise, so that you will have a streamlined abdomen and a slim waist.

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6. Hair health

Black sesame contains antioxidant nutrients, which help keep hair healthy. It contains more concentrated vitamins and minerals, which help to enhance the toughness of hair, darken the natural tone and prevent hair from turning white.

In fact, black sesame is a popular food in China, and its main reason is its benefits to hair[3].

7. Promote muscle growth

Sesame has a very high protein content (4.7 grams of protein per 28 grams of seed), which is an alarming proportion!

Besides being a good choice for vegetarians, it is also suitable for those who exercise and want to exercise muscles.

Protein helps to increase strength, accelerate cell growth, increase energy and accelerate metabolism (which also helps to lose weight).

8. Healthy bones

Sesame seeds are the best allies of bones: they are rich in zinc, calcium and phosphorus. A serving of sesame contains more calcium than a cup of milk! These minerals are the basis for the body to regenerate bone tissue and prevent osteoporosis.

A study in the American Journal of Clinical Nutrition confirmed that the intake of zinc below the necessary level will lead to osteoporosis of hip joint and spine[4].

Although osteoporosis is more common in postmenopausal women, it is also a common disease in men. Studies have shown that one in eight men over 50 will suffer from osteoporotic fractures.

9. Lowers cholesterol

The phytosterols in sesame have a chemical structure very similar to that of cholesterol and can lower the level of LDL (bad cholesterol) in the blood by blocking its production. Sesame seeds have the highest level of phytosterols in nature (400-413 mg per 100g). The substance also potentiates the power of the immune system and decreases the chance of developing cancer.

In addition, sesame is rich in acids (such as oleic acid) which also lowers LDL and increases HDL (good cholesterol) in the blood. Therefore, lowering cholesterol is one of the benefits of sesame.

10. Prevention of anemia

The iron content of every 100g black sesame reached 14.6 mg.

Because its ingredients contain iron, sesame is a food that even helps prevent iron deficiency anemia (caused by iron deficiency).

Black Sesame: Taboos and Side Effects

Although black sesame has many health benefits, reasonable dietary restrictions should be maintained when eating it. In some cases, it may be harmful.

Blood problem

If you have coagulation problems, thrombophlebitis please eat black sesame under the guidance of a doctor. Similarly, black sesame should be minimized before preparing for surgery.

Renal metabolic problems

Because this black seed contains many minerals, it is not suitable for patients with kidney stones and severe mineral metabolism disorders.

High heat

As we said earlier, it has high calorie, so if you are worried about obesity, you need to reduce the intake of black sesame.

Drug effect

In general, sesame and cardiac glycoside drugs are forbidden to be taken together during treatment, because they can cause arrhythmia.


If you are pregnant or nursing, black sesame may not be a good choice. You should take it in moderation to prevent the black sesame from bringing side effects to you and your baby.


Black sesame is a kind of nutritious seed, which contains many minerals needed by human body and has many health benefits when eaten in proper amount.

If you suffer from certain diseases, or are in pregnancy or lactation, you should eat it carefully.

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