Nutritional Evidence and the Effects of Black Sesame Seeds
Black sesame seeds are 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 seeds have long been at the center of scientific investigations as well as widespread claims regarding their health benefits.
In fact, black sesame seeds do exhibit notable differences compared to white sesame seeds. Black sesame contains higher levels of fat, protein, and carbohydrates, resulting in higher energy content. Their vitamin and mineral contents are also higher.
Despite being nutritious, sesame seeds also contain antinutrients such as oxalic acid and phytic acid. These compounds bind to minerals like iron, calcium, and zinc, reducing the body's ability to absorb and utilize them.
This is negligible with typical consumption habits—usually just small amounts used to enhance flavor, garnish dishes, or prepare desserts like sweet soups—so there is no cause for concern. However, this also shows that black sesame should not be treated as a "cure-all."
Metabolic Research Findings
Fundamentally, black sesame is beneficial. Sesame seeds contain antioxidants, with black sesame being richer in phenols than white sesame, particularly within the lignan group. Cell and animal studies have focused on sesamin, the primary lignan, demonstrating its potential in lowering cholesterol, reducing blood pressure, and providing anti-tumor properties.
A systematic review synthesizing data from 6 studies involving 465 participants identified several benefits: consuming 0.06–35 g of sesame—regardless of variety—daily contributed to modest reductions in BMI (body mass index), blood pressure, and cholesterol over 4–8 weeks.
No Evidence for Reversing Grey Hair
However, addressing the "myth" that black sesame seeds can reverse grey hair, Dr. Mantzioris affirmed that there is currently no evidence demonstrating that black sesame, or any other food or dietary supplement, can achieve this effect.