Sesame

Sesamum indicum · 芝麻

Seeds & Grains. Ayurveda, Chinese Medicine, African and Modern nutrition.

Also called Benne seed, Ajonjolí, Black sesame, Til

Pinyin: Zhī Má

Spanish: Ajonjolí (sésamo)

Sanskrit: तिल (Tila)

Serious allergy risk for some

A small seed used in food, tahini and oil that is one of the top food allergens.

Did you know? Since 2023, US food labels must list sesame as a major allergen, the ninth one.

What it may help, and how strong the proof is

Heart health. Sesame oil and seed lignans may lower blood pressure or cholesterol a little in small trials. Results are mixed.
Early proof
Digestion & gut health. Black sesame is used in Chinese medicine to ease constipation. Human trials are lacking.
Traditional proof

Parts of the body

Heart & vessels, Gut & intestines, Stomach

Traditional use

In Ayurveda, sesame (tila) is a warming seed, and its oil is used for massage and as a base for medicines. In Chinese medicine, black sesame (hei zhi ma) is used to nourish yin, blood and the gut.

How it is classified

Herbal actions: Nutritive, Laxative. Energy: warming.
Ayurveda: Calms Vata. Taste (rasa): sweet, bitter, astringent. Energy (virya): heating. After digestion (vipaka): sweet. Rasayana (rejuvenative).
Chinese medicine: 芝麻 Tonify yin. Nature: neutral. Flavour: sweet. Enters the Liver, Kidney and Large Intestine channels.

How people take it

Eat 1 to 2 tablespoons of seeds or tahini as part of meals. Sesame oil is used for cooking and massage. No medicine dose is set.

Food and oil.

Where to get it

Grown in warm regions of Africa, Asia and Latin America. Sold hulled (white), unhulled (brown), black, as tahini and as oil.

Be careful

Sesame is a major food allergen, and allergy can cause severe reactions. Sesame oil and tahini can contain the allergen. People with allergies must read labels carefully.

Avoid if: sesame allergy.

Mixing with other things

Works well together
Sesame and oregano are both in za'atar spice blends.
Works well together
Toasted sesame is blended into za'atar.
Worth knowing
Blood pressure medicine (lisinopril, amlodipine, losartan)
Sesame may lower blood pressure a little. Watch readings if you take BP medicine.

Found in these formulas

Za'atar (Middle East)

The honest take

Sesame is a healthy seed with fat and minerals, and its oil is a common cooking fat. Ayurveda and Chinese medicine use it, but modern trials are small. Its biggest real risk is allergy.