Can Black Sesame Seeds Increase Hemoglobin? The Nutritional Truth

December 5, 2025 •

4 min read

According to a 2020 study published in STRADA Jurnal Ilmiah Kesehatan, a combination of sesame seed cookies and iron tablets was more effective at increasing hemoglobin levels in anemic girls than tablets alone. This suggests that while black sesame seeds contain key nutrients for blood health, their impact is part of a broader nutritional context.

Quick Summary

Black sesame seeds are a source of iron, copper, and folate, which support hemoglobin production, but their non-heme iron is less bioavailable. Proper preparation and pairing with vitamin C are crucial to enhance absorption, supporting blood health as a dietary adjunct.

Key Points

Nutrient-Rich Source: Black sesame seeds contain key nutrients like iron, copper, folate, and B6 that are vital for hemoglobin synthesis.
Absorption Matters: The iron in black sesame is non-heme, which is less bioavailable than heme iron; antinutrients like phytates can further inhibit absorption.
Maximize Benefits: Pairing black sesame seeds with a source of Vitamin C can significantly increase iron absorption from the seeds.
Proper Preparation: Techniques such as soaking, roasting, or grinding can help minimize absorption inhibitors and improve nutrient uptake.
Supportive, Not Sole Remedy: Black sesame seeds are a supportive dietary component, but should not be relied upon as a standalone treatment for clinically low hemoglobin or anemia.
Holistic Approach: A comprehensive strategy for healthy hemoglobin includes a balanced diet with various iron sources, adequate Vitamin C, and consultation with a healthcare provider.

The Nutritional Profile of Black Sesame Seeds

Black sesame seeds are a nutrient-dense powerhouse, particularly when unhulled. They are packed with essential vitamins and minerals that play a critical role in the synthesis of hemoglobin and the overall health of red blood cells (RBCs). While often hailed for their iron content, their contribution to blood health extends beyond this single mineral. Just two tablespoons (14 grams) of unhulled black sesame seeds can provide significant percentages of the Daily Value (DV) for several key nutrients, including:

Iron: An essential component of hemoglobin, responsible for carrying oxygen throughout the body. Black sesame seeds are a notable source of plant-based iron.
Copper: This trace mineral is crucial for helping the body absorb iron from the gut and aids in the formation of red blood cells. Black sesame seeds are an exceptionally rich source of copper.
Folate (Vitamin B9): A B-complex vitamin essential for producing heme, the iron-containing component of hemoglobin. A deficiency in folate can lead to anemia.
Vitamin B6: Another B vitamin that helps in the creation of hemoglobin.

How Black Sesame Seeds Aid Hemoglobin Production

For the body to produce hemoglobin, it needs a steady supply of specific raw materials, with iron being the most prominent. Black sesame seeds contribute to this process by providing iron, but their effectiveness is amplified by the presence of other supporting nutrients. Copper, for example, is not a direct component of hemoglobin but is vital for iron's proper utilization, ensuring that the body can actually use the iron it takes in. Similarly, folate and Vitamin B6 are co-factors in the complex process of creating new red blood cells. Therefore, consuming black sesame seeds delivers a multi-faceted approach to supporting healthy blood, rather than just a single-nutrient solution.

The Bioavailability Challenge: A Key Consideration

While black sesame seeds are rich in iron, it's important to understand the difference between heme and non-heme iron. The iron found in plant-based sources like sesame is non-heme, which is less easily absorbed by the body than heme iron found in meat and fish. Furthermore, sesame seeds contain antinutritional factors such as phytates and polyphenols that can inhibit iron absorption. This does not mean the iron is unusable, but rather that certain preparation methods and dietary pairings are needed to maximize its bioavailability.

Maximizing Iron Absorption from Black Sesame Seeds

To overcome the bioavailability issues, you can enhance your body's ability to absorb the non-heme iron from black sesame seeds. A simple and effective strategy is to combine them with foods rich in Vitamin C. Ascorbic acid (Vitamin C) significantly boosts the absorption of non-heme iron. For example, sprinkling black sesame seeds on a citrus salad or stirring them into a smoothie with berries can increase the amount of iron your body absorbs.

To improve absorption, consider these preparation techniques:

Soaking: Soaking black sesame seeds overnight can help reduce their phytic acid content, making the minerals more available for absorption.
Roasting: Lightly toasting the seeds can also enhance their nutritional quality and release a richer, nuttier flavor.
Grinding: Grinding the toasted seeds into a powder or paste (tahini) can make their nutrients more accessible to the body, especially when consuming them mixed with other foods.

Black Sesame vs. Heme Iron Sources

To understand the role of black sesame seeds in an iron-boosting diet, it's helpful to compare their attributes with a common heme iron source, like red meat. This comparison highlights why a varied diet, rather than relying on a single food, is the most effective strategy for managing hemoglobin levels.


Feature	Black Sesame (Non-Heme)	Red Meat (Heme)
Iron Bioavailability	Lower absorption due to phytates; enhanced by Vitamin C.	High absorption rate; not hindered by phytates.
Accompanying Nutrients	Rich in copper, folate, magnesium, and healthy fats.	Contains Vitamin B12, zinc, and protein.
Dietary Restrictions	Suitable for vegetarians and vegans.	Not suitable for plant-based diets.
Preparation	Soaking, toasting, or grinding improves digestion and absorption.	No special preparation needed to maximize iron absorption.

Conclusion: A Supportive Role in Blood Health

In conclusion, black sesame seeds do not instantly or dramatically increase hemoglobin on their own, but they are a valuable nutritional ally in supporting the body's natural production processes. By providing a good source of iron along with essential co-factors like copper, folate, and Vitamin B6, they contribute to the building blocks necessary for healthy red blood cells. Their effectiveness is greatest when prepared correctly and consumed as part of a balanced, iron-rich diet that also includes Vitamin C to boost absorption. For individuals concerned about low hemoglobin or iron deficiency, it is crucial to consult a healthcare professional for a proper diagnosis and treatment plan, as dietary adjustments alone may not be sufficient for treating clinical conditions like anemia. For further guidance on nutritional needs, consult resources from authoritative health organizations such as the National Institutes of Health. [https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/]

Frequently Asked Questions

The time it takes depends on many factors, including the severity of deficiency and overall diet. Because sesame seeds are a food source and not a supplement, their effect is gradual. A study on anemic girls showed improved hemoglobin levels after 10 days of combined therapy with sesame seeds and iron tablets, but this is not typical for diet-only changes.

No, black sesame seeds cannot cure anemia alone. While they provide nutrients essential for hemoglobin production, anemia requires a comprehensive medical approach. They should be considered a supportive food, not a cure, and their use should be discussed with a doctor.

Traditional methods often suggest consuming soaked black sesame seeds on an empty stomach with honey to boost iron absorption. However, combining them with a source of Vitamin C at any time during the day is the most scientifically proven method for enhancing iron absorption.

For optimal benefits, soak black sesame seeds overnight or lightly toast them to reduce absorption inhibitors. Then, consume them with a food or drink rich in Vitamin C, like a smoothie with berries or a salad with citrus dressing.

Both black and white sesame seeds contain iron, but black sesame seeds, which are unhulled, typically contain higher levels of certain minerals and antioxidants compared to their hulled white counterparts. Black sesame seeds are generally considered more potent for blood health.

When consumed in moderation as part of a balanced diet, black sesame seeds are safe for most people. However, like any food, excessive consumption could cause digestive issues due to their fiber content. Individuals with sesame allergies should avoid them completely.

Pair black sesame seeds with other iron-rich foods and Vitamin C sources. This includes leafy greens (spinach, kale), beetroot, legumes, dates, and citrus fruits like oranges and lemons.