Black Sesame Seeds Nutrition, Uses, Benefits, Side Effects and More

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Black Sesame Seeds

In Ayurveda, the intrinsic connection between nutrition and vitality has long been a subject of contemplation. In this regard, the humble yet remarkably potent “Krishna tila,” or black sesame seeds, have emerged as a revered entity. Across centuries, Ayurvedic practitioners have harnessed the manifold benefits of these tiny, ebony-hued seeds, which extend beyond mere culinary utility. 

This article delves into the nutritional profile, diverse applications, therapeutic benefits, and potential side effects of black sesame seeds. We will shed light on the treasure trove of knowledge that Ayurveda has bestowed on us through this remarkable Krishna tila.

What are black sesame seeds?

Black sesame seeds, known as “Krishna tila” in Ayurveda, hold a significant position within traditional Indian medicine. The classical texts of Ayurveda have meticulously documented the medicinal properties of “tila” (sesame seeds), highlighting their therapeutic potential. Among these variants, black sesame seeds are accorded particular significance due to their distinct characteristics. 

In Ayurvedic practice, these seeds have exceptional medicinal attributes and are frequently prescribed as a vital component in various treatments. Moreover, they are recognized as a potent rejuvenating agent. These qualities make them an integral part of Ayurvedic wellness, where their manifold benefits are harnessed for holistic healing and well-being. [1]

Black Sesame Seeds


Black sesame seeds nutrition profile

Here’s the nutritional value of around 28-30 grams of sesame seeds. [2]

Manganese0.7 mg
Copper0.7 mg
Calcium277 mg
Iron4.1 mg
Magnesium99.7 mg

What are the uses of black sesame seeds?

Black sesame seeds offer the following therapeutic uses that resonate in both traditional Ayurvedic practices and contemporary well-being.

  1. Dental problems

Black sesame seeds prove highly beneficial in addressing dental issues like loose teeth, pyorrhea, and toothaches. The seeds act as a natural remedy to promote oral health. [3]

  1. Bleeding dysentery

For individuals suffering from bleeding dysentery, black sesame seeds offer relief and aid in managing this condition. It is because of their potential to alleviate symptoms. [3]

  1. Can be used as a lepa

In cases of burns accompanied by intense pain and a burning sensation, a paste or lep composed of black sesame seeds, camphor, and ghee can help. Its application must be topical to the affected area, which can provide soothing relief. [3]

  1. Enhance strength and vitality

Consumption of black sesame seeds can enhance strength and vitality, potentially addressing issues of impotency and promoting well-being. [3]

  1. Menstrual cycle

Women experiencing severe menstrual pain or irregular menstruation cycles may benefit from consuming black sesame seeds. These seeds can help alleviate menstrual discomfort and promote reproductive health. [3]

Black Sesame Seeds benefits

What are the benefits of black sesame seeds?

Black sesame seeds offer the following health benefits that help promote holistic health.

  1. Correction of “liver kidney” deficiency

Black sesame seeds provide essential nutrients that help correct “liver kidney” deficiency, aiding in delaying and even reversing aging-related symptoms. [1]

  1. Abundance of vitamin E

These seeds boast the highest content of vitamin E among all plant-based foods. Vitamin E supports cell division and retards cell senescence, contributing to youthful vitality. [1]

  1. Ageing delay and cell senescence

Long-term consumption counteracts the accumulation of senescence-inducing free radicals, effectively delaying the ageing process and extending life expectancy. Vitamin E also promotes healthy skin. [1]

  1. Cholesterol management

Sesame seeds contain sesamin and sesamolin, which assist in lowering cholesterol levels. It helps in promoting cardiovascular health. [1]

  1. Blood pressure regulation

Magnesium in black sesame seeds contributes to reducing blood pressure, aiding in overall cardiovascular well-being. [1]

  1. Intestinal lubrication

The fatty oils in these seeds facilitate intestinal lubrication, offering relief from constipation. [1]

  1. Anti-cancer properties

Rich in fibers, lignans, and nutritional compounds like phytosterols and calcium, black sesame seeds exhibit protective effects against cancers, particularly colon cancer. [1]

  1. Liver protection

Sesamin, found in these seeds, acts as a protective agent for the liver, guarding it against damage caused by free radicals. [1]

  1. Stress reduction and sleep regulation

Magnesium and calcium play essential roles in regulating blood pressure, reducing stress, alleviating migraine triggers, and improving sleep patterns, particularly in menopausal sleep disturbances. [1]

  1. Bone health

The presence of calcium and zinc nourishes bones, helping to prevent osteoporosis. [1]

  1. Hair and memory health

Black sesame seeds are rich in B vitamins and iron, addressing deficiencies that can lead to premature graying of hair, memory issues, and hearing impairment. [1]

What are the side effects of black sesame seeds?

While black sesame seeds offer many health benefits and therapeutic properties, it is important to be aware of potential side effects associated with their consumption. Excessive intake of black sesame seeds may lead to digestive discomfort, as they are rich in oil content. Some individuals may experience allergic reactions, although such occurrences are relatively rare. 

Additionally, individuals with a known sesame allergy should exercise caution and avoid black sesame seeds altogether to prevent adverse reactions. As with any dietary component, moderation and individual tolerance play key roles in minimizing potential side effects. Consulting a healthcare professional can ensure beneficial consumption within your overall diet. [1]


1. What are the benefits of black sesame seeds for hair?

Black sesame seeds are ideal for hair health. They are rich in essential nutrients like iron, calcium, and magnesium, which promote strong and lustrous hair. The presence of antioxidants and vitamin E in black sesame seeds can also help prevent premature graying and maintain the overall hair health.

2. How to eat black sesame seeds?

You can consume black sesame seeds in various ways. One common method is to simply sprinkle them on top of salads, yogurt, or oatmeal. You can also make a paste or powder from them to use in recipes or as a topping for various dishes. Some people even roast them for added flavor before use. Remember that moderation is key due to their high oil content.

3. What are the health benefits of black sesame seeds?

Black sesame seeds are an excellent source of antioxidants, which can help combat oxidative stress and reduce the risk of chronic diseases. Additionally, black sesame seeds can support heart health by helping lower cholesterol levels and reduce blood pressure. They are also rich in nutrients like iron, calcium, and magnesium, which are vital for overall well-being.

4. What is the difference between black and white sesame seeds?

The primary difference between black and white sesame seeds lies in their color and flavor. Black sesame seeds are dark in color and have a slightly nuttier and more robust flavor compared to the milder white sesame seeds. Nutritionally, they are quite similar, both offering health benefits and nutritional value. However, black sesame seeds are often preferred in some cuisines for their unique taste and appearance.

5. Can black sesame seeds help with gray hair?

Black sesame seeds can help with preventing premature graying of hair due to their high content of nutrients like iron, calcium, and vitamin E. These nutrients support hair health and can help maintain its natural color. While black sesame seeds may not reverse existing gray hair, they can contribute to overall hair health and potentially delay further graying.

6. Are black sesame seeds effective for periods?

Black sesame seeds are sometimes recommended to help with menstrual issues, particularly for managing severe menstrual pain or irregular periods. The nutrients in black sesame seeds, such as calcium and iron, may have a positive impact on reproductive health. However, individual responses can vary, and it’s advisable to consult with a healthcare professional for personalized guidance for menstrual concerns.


With extensive health benefits, ranging from heart health support to hair care and beyond, these ebony-hued seeds have earned their place as a valuable dietary addition. Nevertheless, prudent moderation is suitable, considering their high oil content and calorific value. 

While embracing the potential benefits, it is equally crucial to be mindful of individual tolerances. If necessary, seek professional guidance. As we continue to appreciate the holistic benefits of black sesame seeds, we draw upon the legacy of Ayurvedic wisdom and modern scientific understanding to promote a balanced and health-conscious lifestyle.


The information provided here does not intend to replace professional advice or treatment.


  1. Krishna Tila (Sesamum indicum Linn.): A Rasayana Dravya. 10 April 2019
  3. An Important Drug of Ayurveda – Sesamum indicum Linn. August 2013

Livayur Ayurvedic Team

The LivAyur Team includes more than 10 Ayurveda specialists, with more than 20 years of experience. They have a deep understanding of Ayurveda and are committed to sharing their expertise through our blogs, videos, live sessions, and consultations. Our experts also stay updated & monitor on the latest developments in health and wellness.


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