They are tiny enough to overlook, but sesame seeds — goma (ごま) in Japanese — are one of the most nutrient-dense foods in the Japanese pantry. Sprinkled over rice, blended into dressings, and ground into rich sauces, goma quietly delivers minerals and healthy fats that support everything from strong bones to muscle recovery. Here is why this little seed punches far above its weight.
What Is Goma?
Goma refers to sesame seeds, used throughout Japanese cooking in white (shiro), black (kuro), and golden varieties. They appear whole, toasted (irigoma), ground (surigoma), and as a thick paste (nerigoma, similar to tahini). Toasting brings out their nutty aroma, and grinding makes their nutrients easier to absorb.
1. Rich in Bone-Building Minerals
Sesame seeds are an excellent source of calcium and magnesium — minerals essential for strong bones and proper muscle function. For athletes, adequate calcium and magnesium help prevent cramps, support muscle contraction and relaxation, and protect bone health under the stress of repeated training.
2. Iron for Oxygen and Energy
Goma provides iron, the mineral that helps carry oxygen to your working muscles. Low iron leaves athletes tired and underperforming, so iron-rich foods like sesame are a smart, easy addition — especially for those who eat less red meat.
3. Healthy Fats and Antioxidants
Sesame seeds are rich in healthy unsaturated fats, plus unique antioxidant compounds called sesamin and sesamolin. These support heart health and help the body manage the oxidative stress generated by hard exercise. The fats also help your body absorb fat-soluble vitamins from the rest of your meal.
4. Plant Protein and Fiber
Goma adds a small but useful amount of plant protein and fiber to meals, supporting muscle repair and digestion. While you won’t eat them by the bowlful, regularly sprinkling them on food adds up to a meaningful nutritional contribution.
The Key Tip: Grind Your Sesame
Whole sesame seeds have a tough outer shell, and many pass through the body undigested — meaning you miss the nutrients inside. Grinding them (surigoma) or eating them as paste (nerigoma) dramatically improves nutrient absorption. This is why Japanese cooking so often uses ground sesame in dressings and sauces.
How Athletes Can Use Goma
- Goma-ae: Vegetables (like spinach or green beans) dressed in a sweet ground-sesame sauce.
- Sprinkle on rice: Add ground sesame to rice, salads, or noodles for an easy mineral boost.
- Sesame dressing: Blend nerigoma into dressings for salads and shabu-shabu.
- Furikake: Many rice seasonings are sesame-based — a convenient daily dose.
The Takeaway
Goma proves that big nutrition can come in tiny packages: calcium, magnesium, iron, healthy fats, and antioxidants all in one little seed. Grind it to unlock its full benefit, and sprinkle it generously over your meals — it is one of the easiest ways to upgrade the mineral content of a training diet.
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