Benefit yourself with Black Sesame nutrients today Nährstoffe aus Schwarzem Sesam Benefíciate con los nutrientes del Sésamo Negro

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Benefit yourself with Black Sesame nutrients today

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Benefit yourself with Black Sesame nutrients today

These small seeds may seem more of an element to decorate our meals with and give an attractive appearance, but do not be fooled by their size as they really are an excellent source of minerals like iron and calcium, in addition to fatty acids and proteins.

In this way, it is important to try to include them in our diet as they can provide a lot of benefits for our health.

Whether roasted, raw or processed, what matters most is that you include them in your diet. But what makes them so special?

Benefits of black sesame

Regualtes cholesterol:

Helps maintain cholesterol at adequate levels in the blood.

Maintains strong bones

It is high in calcium, which helps optimal bone health especially for people who cannot consume cow's milk. Its great calcium contribution also favours the prevention of osteoporosis.

Smooth assimilation

This food is easy to digest in the body and the nutrients it contains can be fully taken advantage of: Calcium and iron are easily assimilated by eating these seeds.

Helps prevent atherosclerosis

These seeds promote better oxygenation of the brain and allow the blood to flow normally and constantly. They also normalise blood pressure and help to improve the health of the circulatory system, achieving atherosclerosis prevention.

Important source of iron

Their high iron content is beneficial for people suffering from anemia and especially for women during pregnancy and lactation.

Contribution of plant proteins

Black sesame has a significant source of dietary protein but it is important to note that by consuming solely plant-based proteins, it is sometimes necessary to supplement them with other foods to enrich the diet and meet the demand of amino acids per day. A good idea is to combine black sesame seeds with cereals and legumes like soybeans to create high quality protein with sufficient amino acids.

Good fibre

The black sesame seed has a greater contribution of fibre than white sesame seeds, so it has an extra that makes it even more attractive to consume because fibre helps to improve the digestive processes.

100 grams of black sesame seeds can also give us:

Different vitamins like vitamin A, vitamin D, E and K as well as those belonging to the group "complex B" (vitamin B1, B2, Niacin etc..), which are all very necessary to improve the health of the skin, eyes, hair and general bodily health.

Recommendations for including black sesame in your diet

Nutrition experts suggest adding these seeds as a condiment for salads, pasta, vegetables or fruits, bread or even cookies.

It is recommended to consume 2 tablespoons of sesame seeds a day.

Another good option to include sesame in your daily diet is a paste prepared from the seeds. This paste has been consumed for hundreds of years in the Arab region and is called 'tahina' or 'tahini': It is very easy to prepare and allows us to increase our consumption of this wonderful seed. Here we will tell you how it's done:

Tahini: Sesame Pasta


  • 6 tablespoons of sesame seeds
  • ¼ cup of Water
  • Salt and pepper to taste
  • ¼ tsp. of Ginger


  1. Toast sesame seeds in the oven or in a pan: It should be a very low heat to prevent burning.
  2. Process the roasted seeds with a little water to a thick creamy consistency. It should not have too much of a liquid consistency.
  3. When the paste is ready, add salt, pepper and ginger.

This paste can be used to prepare hummus or spread directly on the bread; it is a great source of rapid action energy!

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Tags: black sesame calcium iron proteins

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6 Reviews about Benefit yourself with Black Sesame nutrients today
on 16/02/2018
I have just tried the normal one and its the first time I read about black sesame benefits. Its shape and its color is very similar to chia seeds, is them belongs to the same family? What is the main difference between black sesame and white sesame seeds and is one more beneficial than the other?
on 30/03/2016
Wow, I was not aware of the many benefits which sesame seeds have for human health! Thanks for sharing this information.
However, I have a question: What is the main difference between black sesame and white sesame seeds and is one more beneficial than the other? If so, why? Thanks in advance. Tahini is a great dip for raw vegetables and is really great with garlic and sun-dried tomatoes!

on 15/01/2015
That tahini sesame paste sounds delicious! I love making new dips and creams and things especially for dipping vegetables, carrots, celery...pretty much all vegetables go great with dips. I'll definitely try them out, although I'll have to make a special run to the store for the black sesame-never seen it around before.
on 04/08/2013
Black sesame? I have just tried the normal one and it is pretty delicious, my mother used to prepare me a sweet made with it and brown sugar, like a cereal bar and it was delicious, so black sesame could work to prepare something like this but with a different color and with more properties I think, delicious!
on 01/08/2013
Tahini is something very delicious and enjoyable if prepared in the right way because it depends on the hand and the personal taste, however I didn?t know that sesame had so many benefits, so consuming tahini is the best thing you can do! Just don?t be afraid and try something new
on 29/08/2013
I like tahini too! It is very nice when combined with other foods too, but I have heard about other recipe, maybe a variant of these one, but I think it was even more delicious, I'm sure the difference was in the species used, because I don't like ginger very much, maybe with something else but I cannot remember, so you?

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