Evidence on the nutritional value and benefits of black sesame
Black sesame is surrounded by numerous studies as well as health "myths" - Photo: NEWS MEDICAL
Nutrients and antinutrients
Writing in the Conversation, Dr. Evangeline Mantzioris, Program Director of Nutrition and Food Sciences at the University of Adelaide (Australia), noted that black sesame has long been at the center of scientific research as well as claims regarding its health benefits.
In fact, black sesame does have significant differences compared to white sesame. Black sesame contains higher levels of fat, protein, and carbohydrates, but also higher energy. The vitamin and mineral content of black sesame is also higher.
Although nutritious, sesame seeds also contain antinutrients such as oxalic acid and phytic acid. These bind to minerals like iron, calcium, and zinc, reducing the body's ability to absorb and utilize them.
This is insignificant with typical black sesame consumption—which only uses a small amount to enhance food flavor, for garnish, or in desserts like sweet soup—so there is no need to worry. However, this also shows that you should not view it as a "panacea."
Metabolism research results
Fundamentally, black sesame is good. Sesame seeds contain antioxidants, with black sesame being richer in phenols than white sesame, especially the lignan group. Studies on cells and animals have focused on sesamin, the main lignan, indicating its effects in reducing cholesterol, lowering blood pressure, and combating tumors.
A systematic review pooling data from 6 studies involving 465 participants identified several benefits: with 0.06–35 g of sesame seeds—of any type—consumed daily, BMI (body mass index), blood pressure, and cholesterol all slightly decreased after 4–8 weeks.
No evidence yet of reversing gray hair
However, regarding the "myth" that black sesame can reverse gray hair, Dr. Mantzioris affirmed that there is currently no evidence showing that black sesame or any other food or supplement can do so.