From healthy hair to smooth skin: 5 power-packed benefits of black sesame seeds

Used for centuries in Ayurveda and traditional Chinese medicine, black sesame seeds (til) might be tiny, but they are mighty! These seeds are packed with powerful nutrients, and are now getting recognition as a modern superfood.

Black sesame seeds are among the oldest oilseed crops, and cultivated for more than 5,000 years. In ayurvedic texts, black sesame seeds, also known as “til”, are believed to nourish the body and promote longevity. Traditional Chinese medicine called these black seeds a tonic for the liver and kidneys, and were used to improve hair color and skin health.

Modern research has recognized the nutritional benefits of black sesame seeds in a number of studies. A 2020 study emphasized that sesame seeds, particularly black varieties, have higher antioxidant and nutrient levels compared to white sesame seeds. The darker pigment comes from natural compounds called anthocyanins, which contribute to their protective effects against oxidative stress.
Black sesame seeds are packed with calcium, magnesium, iron, zinc, copper, and vitamin B1. These nutrients can provide enormous health benefits ranging from contribution in bone health to immune defense.

In traditional Chinese remedy practices, black sesame seeds were hailed to offer benefits in hair thinning and graying. A 2019 study found that black sesame extracts could increase hair pigmentation and delay graying by reducing oxidative damage.
Black sesame seeds are rich in iron, copper, vitamin B1, and zinc. All these nutrients are essential for melanin production, the pigment that is responsible for hair color. Adequate iron and copper also enhance blood circulation to the scalp, which supports hair follicle health and helps prevent hair thinning.

In some parts of Asia, black sesame seeds were mixed with honey and the paste was applied as a natural moisturizer. Beyond folklore, studies confirm sesame seeds contain sesamin and sesamolin, that reduce oxidative stress and support collagen integrity, helping the skin maintain its firmness and glow.
Black sesame seeds have high content of antioxidants, vitamin E, zinc, and sesamol, which helps fight free radical damage, which is one of the main causes of skin aging and loss of elasticity.

​Research published in the Journal of Nutrition showed that regular sesame consumption can reduce LDL cholesterol and increase HDL cholesterol due to their high content of sesamin, phytosterols, and unsaturated fatty acids. These compounds help prevent plaque buildup in arteries and improve overall lipid metabolism. Moreover, the magnesium in black sesame seeds aids in regulating blood pressure.

A study published in Nutrition Research found that postmenopausal women who consumed sesame powder daily for five weeks showed improved bone mineral density.
This factor makes black sesame seeds a smart addition for women in midlife and beyond, when bone density naturally starts to decline.

Black sesame seeds support digestion and promote a healthy gut with their fiber and healthy fat content. Study suggests fiber aids bowel regularity, while the lignans in sesame may help balance gut bacteria and improve nutrient absorption.

Not just for delicious ladoos, one can consume black sesame seeds is several ways:

• Sprinkle over oatmeal, salad, or yogurt
• Use black sesame paste in sauces
• Roast lightly and sprinkle over rice or toast
• Mix into smoothie bowls

Sesame allergy is one of the top food allergies worldwide. Along with this people with certain health conditions should avoid its consumption without medical supervision: - Individuals prone to kidney stones

- People with low blood pressure
- Individuals on blood-thinning medications
- Avoid consumption during pregnancy.