Both black and white sesame seeds are highly beneficial for women’s health, thanks to their rich nutrient profile. They are small but mighty seeds loaded with essential nutrients like calcium, magnesium, zinc, healthy fats, fiber, and plant-based protein.

White and black sesame seeds are small, nutrient-rich seeds that have been used in various cuisines and traditional medicine practices for centuries. While they come from the same plant (Sesamum indicum), they have distinct characteristics, uses, and nutritional profiles.

White sesame seeds: These are hulled seeds, which give them a lighter color.  White sesame seeds are mild, slightly sweet, and nutty. Commonly used in baking (bagels, bread), as a garnish, and in dishes like tahini and sesame oil. The nutritional value of white sesame seeds is rich in calcium, magnesium, and zinc. Known for promoting bone health and supporting the immune system.

Black sesame seeds: Unhulled seeds, retaining their outer shell, which contributes to their darker color and higher nutrient content. Flavor is stronger, nuttier, and slightly more bitter compared to white sesame seeds. These are popular in Asian cuisines, often used in desserts, rice dishes, and black sesame paste. Nutritional value of black sesame seeds is: Higher in antioxidants sesamol and sesamin, which may have anti-aging and heart-health benefits. Also rich in iron and calcium.

Which one to choose? Use white sesame seeds for mild flavor and aesthetic appeal. Use black sesame seeds for a bolder flavor and added antioxidant benefits.

Benefits of sesame seeds for women’s health:

1. Hormonal balance: Sesame seeds are rich in lignans, a type of phytoestrogen that can support hormonal balance, particularly during menopause, by mimicking estrogen in the body.
2. Bone health: They are an excellent source of calcium, magnesium, and phosphorus, which are crucial for maintaining strong bones and preventing osteoporosis, especially in postmenopausal women.
3. Skin and hair health: Packed with vitamin E, zinc, and healthy fats, sesame seeds promote glowing skin and strong, shiny hair.
4. Heart health: The seeds contain healthy unsaturated fats and antioxidants, like sesamin, which can help lower bad cholesterol (LDL) and improve cardiovascular health.
5. Anti-inflammatory properties: Sesame seeds have anti-inflammatory and antioxidant properties that can alleviate joint pain and support overall health.
6. Rich in Iron: Black sesame seeds are an excellent source of iron, which can be beneficial for women dealing with anemia.
7. Boosts fertility: Zinc in sesame seeds supports reproductive health by promoting egg quality and regulating menstrual cycles.

How to use sesame seeds? Here are some easy and tasty ways to incorporate sesame seeds into your diet:

1. Sprinkle on dishes: Add sesame seeds to salads, soups, stir-fries, or roasted vegetables for a crunchy texture.
2. Sesame butter: Also known as tahini – it can be used as a spread, in dressings, or in smoothies for a creamy and nutrient-rich boost.
3. In baked goods: Mix sesame seeds into bread, muffins, or cookie recipes.
4. Sesame milk: Blend sesame seeds with water, strain, and enjoy as a calcium-rich dairy-free milk alternative.
5. Roasted sesame seeds: Lightly roast sesame seeds and sprinkle them on rice, noodles, or avocado toast.
6. Sesame laddoo -energy balls: Combine sesame seeds with dates, nuts, and coconut to make no-bake energy balls.
7. Smoothies: Add a spoonful of sesame seeds or tahini to your morning smoothie for extra nutrition.
8. Seasoning mix (Gomasio): Mix roasted sesame seeds with salt to create gomasio, a Japanese seasoning that can be sprinkled on dishes for flavor.
9. Sesame oil: Use sesame oil for cooking or as a salad dressing to reap its health benefits.
10. Sesame rice: Add red chilis, asafetida and salt to white sesame seeds, coarse grind. Mix this with rice and have. No need to roast sesame seeds.

Image credit: Close-Up Shot of Sesame Seeds-Photo by Ivan Samkov: https://www.pexels.com/photo/close-up-photo-of-a-bowl-with-sesame-seeds-8951047/ (Free to use)