Sesame seeds—known in Thailand as “nga” (งา), whether in their white (nga khao) or black (nga dam) varieties—hold an enduring place at the crossroads of culture, cuisine, and traditional medicine. Revered for millennia across Asia and especially prominent in Thai culinary heritage, sesame seeds have recently stepped into the spotlight of scientific scrutiny. As Thailand and global communities seek healthful, natural remedies, sesame’s rich tradition and mounting scientific evidence offer both inspiration and practical pathways for modern wellness.
Throughout history, sesame seeds have symbolized nourishment and healing in Thailand and neighboring regions. Their origins stretch back over 5,000 years, with early use traced to ancient societies in India, China, and even archaeological finds in the Mediterranean. In Thailand, sesame graces temple offerings, celebrates festivals, and appears daily in desserts, savory dishes, and pressed as aromatic oil (น้ำมันงา). Their cultural presence is not just culinary: traditional Thai medicine regards sesame seeds—especially black sesame—as a food for longevity, believed to fortify organs, restore youth, and regulate digestion.
This mystique is intimately tied to their nutritional profile. Sesame seeds are unrivaled among edible plants in their oil content, composed mostly of heart-healthy unsaturated fats, and carry an abundance of complete proteins, minerals, and vitamins. Thai elders often praise black sesame for its supposed superior benefits, touting its use to enhance blood quality, strengthen the liver and kidneys, and “cool” the body in times of fever or dryness. These beliefs mirror ancient Chinese medicine, reflecting shared regional traditions emphasizing sesame’s ability to moisten internal organs, treat constipation, stimulate lactation, and improve skin and hair vitality.
What separates sesame from other herbal remedies is its seamless integration into everyday Thai life, crossing boundaries from food to folk healing—a quality now increasingly appreciated by nutrition science. Modern analysis, as summarized in comprehensive reviews such as the open-access study in Nutrients, reveals sesame’s staggering nutritional density. Every hundred grams of seeds deliver roughly 20 grams of protein, 50 grams of fat (predominantly unsaturated), 15 grams of fiber, and are particularly rich in calcium, magnesium, iron, copper, and zinc—nutrients often deficient in Southeast Asian diets, especially among the elderly and pregnant women (PMC9573514).
Notably, the presence of lignans—bioactive compounds such as sesamin, sesamolin, and sesamol—sets sesame apart. These natural antioxidants not only protect the seed’s oil from rancidity (making Thai sesame oil a kitchen staple even in the tropical heat) but have demonstrated wide-reaching effects in laboratory and clinical research. Multiple studies indicate that sesamin, the most abundant lignan in sesame seeds, can help regulate cholesterol, support cardiovascular health, reduce inflammation, and even provide protection for liver and kidneys (PMC9573514; Molecules).
For instance, a recent systematic review and meta-analysis of clinical trials found that regular sesame supplementation has a measurable impact on cardiovascular disease risk factors. Participants consuming sesame products, including oil, showed significant reductions in total cholesterol, low-density lipoprotein (LDL, or “bad” cholesterol), and improvements in blood pressure and glycemic (blood sugar) control. In some trials, beneficial changes in inflammatory markers and antioxidant capacity were recorded, suggesting a role for sesame in reducing chronic disease risk (PubMed).
These findings echo the age-old wisdom of Thai herbalists who prescribe sesame as a gentle remedy for “excess heat” conditions—from irritated skin and constipation to menopausal symptoms. Thai mothers traditionally prepare sesame snacks or add sesame oil to children’s diets, harnessing sesame’s natural calcium and healthy fats to support growth.
Ongoing research points to more specialized effects. For example, sesame’s lignans have been investigated for anti-cancer potential, particularly in inhibiting tumor growth pathways in laboratory settings (Eur J Pharmacol). Animal and early human studies also indicate that sesame oil and its lignans promote liver detoxification, offer some protective effects against diabetic complications, and may support cognitive and hearing functions by counteracting oxidative stress. Some research in Thai populations specifically demonstrates sesame oil’s potential to improve lipid profiles and lower blood pressure in people with metabolic syndrome or type 2 diabetes (Am J Med).
Yet, as with all remedies, there are important caveats. While most individuals can safely consume reasonable amounts of sesame seeds and oil, those with food allergies should avoid them, as sesame is recognized globally as a potential allergen. Additionally, excessive intake—due to sesame’s calorie density and high oil content—can lead to weight gain or digestive upset. Its naturally occurring “antinutrients” (phytates and oxalates) may reduce mineral absorption if eaten in very large quantities, though traditional Thai cooking methods like roasting, soaking, or fermenting can help mitigate these effects.
Importantly, sesame’s revered place in Thai society encompasses much more than health. It is a symbol of bounty and is woven through agricultural rituals; local farmers favor the hardy sesame plant for its drought resistance and ability to thrive in diverse Thai soils, fitting both intensive agriculture and smaller home gardens. The versatility of sesame in both sweet and savory dishes—from khaonomtok (ขนมถก) to laab (ลาบ)—illustrates how food as medicine is a living heritage, not a relic of the past.
In recent years, Thai researchers and health professionals have begun to systematically evaluate local sesame varieties for optimal lignan and nutrient content, hoping to further improve both yield and potential health benefits. Thai hospitals and wellness centers increasingly incorporate cold-pressed sesame oil in massage therapies and as an adjunct in burn and wound care, echoing ancient beliefs with scientific backing for sesame oil’s emollient and anti-inflammatory properties (Int J Mol Sci). Thai beauty traditions, too, recognize sesame seed and oil as natural treatments for skin and hair—an area now supported by cosmetic science.
Can this ancient seed live up to the boldest claims of “miracle” medicine? Modern science suggests that, taken as part of a balanced diet and healthy lifestyle, sesame offers real benefits compatible with Thai and international wellness goals—improving heart health, supporting bone strength, and protecting against some metabolic diseases. However, as with any supplement or functional food, moderation is key, and sesame should not be viewed as a standalone cure or substitute for prescribed medical care.
For Thai families seeking practical guidance, experts recommend:
- Incorporating sesame seeds and oil into daily meals—sprinkled on rice or noodles, used in salad dressings, or folded into desserts—to boost nutrition naturally.
- Choosing traditional methods like light roasting or soaking to improve both flavor and digestibility.
- Being aware of potential allergies, especially in children or those with a family history of food sensitivities.
- Consulting healthcare providers before using concentrated sesame supplements or medicinal preparations, especially for those with chronic health conditions or who are pregnant (Nutrients).
As Thailand continues to embrace both traditional wisdom and scientific discovery, sesame seed stands as a model of this harmonious balance. Its enduring popularity—anchored in taste, nutrition, and gentle healing—underscores a principle at the heart of Thai culture: that food, community, and health are inextricably linked, and that the best remedies are often those passed down from generation to generation, verified by both experience and evidence.
This article is intended for educational purposes. Individuals interested in using sesame seeds or sesame-based products for health should consult with qualified healthcare practitioners for personalized advice.