Somewhere between the craze for chia, basil, and other imported “superfoods,” we’ve forgotten a treasure from our own soil - Black Sesame (Kala Til). Ancient Ayurveda, modern science, and Indian traditions all highlight its benefits, especially for women..
🌿 Why Black Sesame is Special
Ayurvedic Wisdom
- Considered as a rejuvenator that promotes vitality and longevity.
- Nourishes hormonal tissues and strengthens bones.
- Traditionally recommended for midlife women to maintain energy, hair, skin, and hormonal balance.
- Historically, black sesame has been considered sacred and pious, often used in donations and rituals as a symbol of nourishment.
Modern Science Backing
| Nutrient | Sesame Seeds | Chia Seeds | Basil Seeds (Sabja) |
|---|---|---|---|
| Protein | 18 g | 17 g | 15–20 g (varies) |
| Calcium | 975 mg 💪 | 631 mg | ~350–400 mg |
| Iron | 14.6 mg 💪 | 7.7 mg | ~7 mg |
| Magnesium | 350 mg | 335 mg | ~300 mg |
| Fiber | 11 g | 34 g 💪 | 22 g |
| Omega-3 (ALA) | Low | High 💪 | Moderate |
| Antioxidants | Sesamin, sesamol | Polyphenols | Flavonoids |
✅ Studies show that Sesame seeds contains protein almost similar to chia seeds, higher iron and calcium which contribute to bone health, energy support, and the antioxidants like Sesamin and sesamol which contributes to skin and hair health and hormonal support. Being rich in Calcium, it supports women in menopause who are prone to Osteoporosis.
🥇 Black Sesame vs Chia vs Basil Seeds : What benefit each has?
| Seed | Best Use | Special Benefit for Women 35+ |
|---|---|---|
| Black Sesame | Boosters, powders, drinks | Hormonal support, bone & hair strength, energy |
| Chia Seeds | Smoothies, hydration | Omega-3s, fiber, gut health, satiety |
| Basil Seeds | Cooling drinks, digestion | Digestive health, cooling, summer hydration |
For midlife energy and hormonal support, black sesame wins hands down, while chia and basil seeds are excellent for hydration, gut health, and satiety.
🍴 5 Simple Ways to Include Black Sesame Daily
- Roasted Sprinkle - Dry roast, powder & sprinkle 1 tsp on dal, sabzi, or salads.
- Sesame-Coconut Mix - Grind roasted sesame + dry coconut → use as chutney powder.
- Morning Shot - Blend 1 tsp sesame powder with warm water + a pinch of rock salt or lemon.
- Bedtime Milk - Stir 1 tsp sesame powder into warm milk or plant milk.
- Smoothie Booster - Add 1 tsp sesame powder to your morning smoothie or curd bowl.
- Sesame Jaggery mix - Roast approx 100g) sesame seeds and let it cool. Coarsely grind the seeds. Add 2 tsp of grated jaggery or jaggery powder or coconut sugar, (stevia if you are diabetic) into the ground sesame powder. Store it in a dry jar. Have 2 tsp from this as a post lunch dessert every day.
- Chikkis or Laddoos - Traditionally and culturally, black til seeds laddoos have been much in use. But with changing time, lets change the way we eat this super seed and use less of sugar and jaggery. However, for a pregnant women, growing kids, this combination is a jackpot.
Most of all, 👉 Black sesame is 4–5x cheaper than chia making it a cost-effective superfood for women 35+.
⚡ Tip: 1-2 tsp per day is enough for energy, bone, and hormonal benefits without side effects.
❗ Why We Ignored It For So Long
- Modern trends and higher spending capacity shifted focus to imported seeds.
- Black sesame’s dark color and strong taste made it less “taste-bud friendly” and “Instagram-friendly” too.
- Yet, it has been a cornerstone of Indian nutrition & rituals for centuries.
💡 Bottom Line
It is time we bring back our mighty seed back into our life. If you are a woman 35+ struggling with fatigue, low energy, or hormonal shifts, adding black sesame to your daily routine is a small change with big impact. Backed by Ayurveda, modern science, and cultural wisdom, this tiny seed can support energy, bones, hormones, and overall vitality.
