Black sesame seeds (kala til)

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.

Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain:

Calories: 100
Protein: 3 grams
Fat: 9 grams
Carbs: 4 grams
Fiber: 2 grams
Calcium: 18% of the Daily Value (DV)
Magnesium: 16% of the DV
Phosphorus: 11% of the DV
Copper: 83% of the DV
Manganese: 22% of the DV
Iron: 15% of the DV
Zinc: 9% of the DV
Saturated Fat: 1 gram
Monounsaturated Fat: 3 grams
Polyunsaturated Fat: 4 grams

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 macro minerals 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.

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