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6 Health Benefits of Black Sesame Seeds

Black sesame seeds are rich in antioxidants, fibre, and essential nutrients. Learn their health benefits, how to include them in meals, and why pairing nutrition with health insurance is smart.

  • 06 May 2025
  • 6 min read
  • 17 views

Black sesame seeds (Kala Til) from the Sesamum indicum plant are rich in essential nutrients and bioactive compounds. Thanks to the numerous benefits of black sesame seeds, they have been used in traditional medicine for over 5,000 years. Their rich nutrient profile includes high levels of good fats, proteins, vitamins, and minerals, making them valuable to a balanced diet.

This blog discusses the key health benefits of eating black sesame seeds.

Significant benefits of black sesame seeds

Here is a list of six science-backed black sesame benefits:

1.      Manages oxidative stress

Sprouted black sesame seeds are packed with antioxidants and can help the body fight cell damage. Additionally, consuming black sesame seed capsules may significantly reduce malondialdehyde (MDA) in the body (an indicator of oxidative stress).

2.      Regulates blood sugar

Black sesame seeds supply fibre and healthy fats, stabilising blood glucose, slowing carbohydrate digestion and minimising sudden blood sugar spikes. Studies also point to the blood sugar-regulating benefits of black sesame seeds for those with Type 1 diabetes.

3.      Stimulates bone health

The higher calcium content in black sesame seeds helps form stronger bones and prevent osteoporosis. Additionally, magnesium and phosphorus help maintain bone density and support bone formation

4.      Keeps the heart healthy

Studies suggest that black sesame seed capsules can help stabilise blood pressure. It is also a good source of antioxidants and polyunsaturated fats that help reduce bad cholesterol.

5.      Strengthens hair and nourished skin health

Black sesame seeds contain minerals and vitamins such as iron, zinc, and vitamin E. These nutrients help grow new hair, control hair thinning and add shine. The antioxidants in these seeds prevent free radical damage and add a youthful glow.

6.      Promotes digestive health

The high dietary fibre content in black sesame seeds is known to support digestive health. Consuming black sesame seeds can help improve frequent bowel movements and prevent constipation. The oils found in the seeds assist the gastrointestinal system.

How to consume black sesame seeds?

Here are some ways you can incorporate black sesame seeds into your diet:

  • Sprinkle on food:

    To get additional nutrients and flavour, toss black sesame seeds in rice dishes, soups, stir-fries, salads, yoghurt, or cereal.
  • Add to smoothies:

    Include black sesame seeds in smoothies for additional nutrition.
  • Baking:

    Add them to baked foods such as muffins, oats or power bars for texture and nutritional value.
  • Use as a Garnish:

    Sprinkle black sesame seeds on noodles, stir-fries, or other Asian-inspired dishes for added flavour and texture.

Importance of health insurance plans

While black sesame seeds have numerous health benefits, you should consume them in moderation to maintain overall well-being. Besides mindful eating, you should invest in a comprehensive health insurance policy to protect your health and finances. Regular health check-ups, preventive screenings, and access to quality medical care are important for long-term wellness but can disturb your finances. Investing in the right family health insurance policies protects your loved ones against medical emergencies and financial stress.

FAQs

  • Are black sesame seeds different from white sesame seeds?

Even though they both come from the same plant, black sesame seeds differ from white sesame seeds in appearance. The black seeds have their outer shell intact, which gives them a distinct look and taste.

  • Can you roast black sesame seeds?

You can roast black sesame seeds at low-medium heat to release the flavour.

  • Do black sesame seeds have high protein content?

Black sesame seeds are a very good source of plant-based protein. One tablespoon contains approximately 1.5g of protein.

Conclusion

Nutrient-rich black sesame seeds support heart health, radiant skin, and stronger hair. When consumed in moderation, they can provide long-term health benefits. Additionally, pairing nutritious food choices with regular health check-ups and a balanced lifestyle creates a proactive approach to staying healthy. The right individual health insurance further supports this by covering preventive care, medical consultations, and treatments, ensuring you're always prepared for your health needs.


Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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