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Black sesame seeds are small, flat, oily seeds that grow in the fruit pods of the Sesamum indicum plant, which has been cultivated for thousands of years.Sesame seeds grow in a variety of colors, including shades of black, brown, tan, gray, gold, and white.Black sesame seeds are primarily produced in Asia, although they’re quickly gaining popularity around the world.This rise in popularity could be due to the belief that black sesame seeds are better for your health, but you may wonder whether this claim is true.Black sesame seeds are an especially rich source of macrominerals and trace minerals. Your body requires trace minerals only in small amounts, while macrominerals are required in larger quantities.

A higher intake of macrominerals like calcium and magnesium is associated with improved heart disease risk factors, particularly high blood pressure.Some of the trace minerals in black sesame seeds — in particular iron, copper, and manganese — are important for regulating your metabolism, cell functioning, and immune system, as well as the circulation of oxygen throughout your body, among other activities.Because more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats.The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease.


White sesame seeds, or safed til as it's known in Hindi, is an oilseed used widely in cooking for its rich flavour. In Middle Eastern cuisine, it is the key ingredient in tahini, a condiment used in the preparation of hummus and other dishes. In Chinese, Japanese and Korean cooking, the seeds are toasted and used as a garnish for stir-fries or in marinades.White sesame seeds are also sprinkled on burger buns and bread for texture and flavour. Closer home in India, white sesame seeds are used to make laddus and chikki.White sesame seeds have a light, nutty-sweet taste and a crunchy texture.


Let's look at some of the health benefits of white sesame seeds or safed til.

1. Good for heart health

While sesame is an oil-rich seed, it is effective in fighting high cholesterol and heart diseases. Sesame seeds contain phytosterols and lignans, compounds that lower bad cholesterol (LDL) levels.

White sesame is also rich in polyunsaturated and monounsaturated fatty acids that reduce the risk of heart diseases. Magnesium, vitamin E and other antioxidants in white sesame seeds also help in lowering blood pressure.

2. Prevents inflammation

White sesame seeds are rich in inflammation-fighting antioxidants or phenylpropanoid compounds, namely lignans. This antioxidant activity of sesame seeds helps in the prevention of many chronic and acute diseases like cancer, heart disease, cholesterol, hypertension, fatty liver, etc.

Sesamin in white sesame seeds may also lower the inflammatory pain seen in conditions like arthritis.

3. Balances hormones

Lignans in white sesame help reduce the risk of oestrogen-dependent diseases like endometriosis and breast cancer.

Sesamin in the seeds balances hormones, making it an ideal food for women even in their post-menopausal age.

4. Good for bone health

Til or white sesame may be good for bone health and could prevent osteoporosis risk. Since white sesame is hulled, it may contain lesser calcium, but it is rich in zinc, which also improves bone health.

5. Good for digestive health

The dietary fibre present in sesame seeds may be good for digestive health. These fibres add bulk to the stools, facilitating easy movement of stools from the colon.

Other health benefits:


  • Could improve the fertility of men
  • Helps manage diabetes
  • Could combat anaemia
  • May soothe stomach ulcers
  • Good for mood disorders
  • Good for skin health
  • Improves hair health
  • Protects liver
  • Good source of B vitamins

White sesame seeds side effects

White sesame seeds may cause allergies in some people. Sesame seed allergy is the 10th most common allergy. Sesame may also worsen symptoms of diverticulitis.

White sesame seeds recipes

White sesame seeds are mostly used as garnishes on top of burger buns, salads and stir-fries. However, they are also used as the main ingredient in many preparations such as gajak, tahini, laddu and chikki. Let's take a look at some of the healthy white sesame recipes.