FoodTraditional use
Black Sesame
Sesamum indicum (black variety)
- Category
- Food
- Evidence
- Traditional use
- Used
- In the kitchen
- In the library
- Book II, Chapter 8
- Pairs with
- Rice, Jujube
Overview
A small seed with a large reputation in Chinese medicine — for hair, skin, and healthy aging — and a rich source of lignans, minerals, and healthy fats.
What it is
Black sesame appears in congee, tang yuan, and sweet soups across East Asia. Traditionally it 'nourishes the kidneys and liver' — the Water element associated with aging, hair, and vitality.
Nutritionally it is dense in calcium, iron, magnesium, vitamin E, and the lignans sesamin and sesamolin.
How it works
- Sesame lignans have antioxidant activity and have been studied for effects on lipid metabolism.
- Healthy fats and vitamin E support the lipids the skin barrier is built from.
Potential benefits
- Nutrient-dense fats, minerals, and vitamin E
- Traditional association with hair and skin vitality
- A satisfying, nutty base for porridges
Potential benefits describe what research and use suggest may occur for many people — not guaranteed outcomes. Individual responses vary.
Who might consider it
- Dry skin or dry seasons
- Readers focused on healthy aging through food
How it’s used
- Toasted and ground into congee, pastes, or sprinkled over rice and vegetables.
- Store in the refrigerator or freezer to keep oils fresh.
Pairing with other ingredients
Things to know
- A common allergen.
- Calorie-dense; a tablespoon or two per serving is typical.
Research
References & further reading
- 01
Sesame lignans and human health
Nutrients
Focuses on antioxidant and lipid effects; skin data are indirect.
Art of Radiance distinguishes established evidence from emerging research and traditional practice. Read our science & sources approach.