Eating just one spoon of black sesame seeds a day brings the body 5 remarkable benefits

Regularly eating black sesame seeds provides the body with valuable nutrients that help prevent disease.

Black sesame seeds—also known as black sesame—are classified as a premium grain in the ancient medical text Shennong’s Classic of Materia Medica. Consuming just one small spoonful per day can deliver numerous impressive health benefits.

Health benefits of black sesame seeds

Helps lower blood pressure and soften blood vessels

Black sesame seeds are rich in essential nutrients such as phospholipids, linoleic acid, and vitamins. Linoleic acid helps improve blood vessel elasticity and may reduce blood pressure. Studies show a close link between hypertension and atherosclerosis, both of which increase the risk of stroke.

Antioxidant and anti-aging effects

Black sesame seeds contain vitamin E and folic acid—two vital nutrients. Vitamin E has antioxidant and anti-inflammatory properties, while folic acid has been shown to reduce the risk of stroke. Regular intake helps boost immunity, slow aging, and lower stroke risk.

Improves bone and joint health

Getting calcium from food is a healthy way to maintain strong bones and joints. While milk, legumes, and vegetables provide calcium, black sesame seeds contain significantly more.
Just 10 grams of roasted sesame seeds (about 2 teaspoons) provide as much calcium as 140 grams of napa cabbage or 30 grams of tofu. Regular consumption supports healthy bones and teeth and helps prevent osteoporosis.

Boosts blood production and prevents anemia

Black sesame seeds are rich in folic acid and iron—both essential for blood formation. Adding them to the daily diet can help improve poor appetite, regulate blood circulation, and prevent iron-deficiency anemia.

Supports brain health and helps prevent premature graying of hair

Black sesame seeds contain abundant lecithin, which is crucial for brain function. Lecithin also nourishes hair follicles, helping reduce hair loss and prevent premature graying.

Important notes when consuming black sesame seeds

Do not eat excessive amounts

Black sesame seeds are high in fat and calories—100 grams provide over 570 calories. Excessive intake may lead to weight gain and digestive issues. Adults should consume only 1–2 tablespoons per day, equivalent to 15–30 grams.

People with digestive disorders should be cautious

Black sesame seeds contain high levels of insoluble fiber. Consuming them during digestive problems, colitis, or stomach ulcers may cause bloating or diarrhea.
Those with weak digestion, the elderly, young children, or people recovering from illness should cook and finely grind black sesame seeds to aid digestion.

Avoid eating on an empty stomach

Because they are high in oil and stimulate intestinal movement, consuming black sesame seeds on an empty stomach may cause stomach pain, nausea, or diarrhea.

They are best eaten with rice, porridge, milk, or used in desserts or baking for better digestion and enhanced flavor.

People with kidney disease or gout should limit intake

Black sesame seeds are high in oxalates, which may contribute to kidney stone formation. They also contain purines, which can raise uric acid levels and worsen gout symptoms.