Sesame Seeds: Top 11 Benefits, Healthy Recipes, and More – HealthifyMe Blog

‘Til’ or sesame seeds have been a kitchen commodity in every Indian household for generations. Known to humankind for thousands of years, sesame seeds are a powerhouse of minerals and earned a special place in Ayurveda and other traditional medicinal forms. From maintaining beauty and youth to providing sufficient dietary fibre, sesame seeds, or til are prized by many holistic and alternative medicines for its therapeutic properties and ability to fight several health conditions.

While you may not be using til a lot, your ancestors sure used it in a variety of dishes to prolong their life by building up good immunity along with fibre and protein content. These tiny nutty-flavoured seeds undoubtedly offer an excellent alternative to the processed foods used for the same reason.

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Nutritional Facts of Sesame Seeds

Sesame seeds grow in the pods of Sesamum Indicum, a flowering plant found mostly in the tropical regions of India and Africa. Sesame seeds are rich in essential minerals, such as zinc, copper, magnesium, and calcium. It also contains several Vitamin B complexes and a high number of antioxidants, fibre, and protein.

Given below is the nutritional information of 100 g of sesame seeds-
Energy – 563 kcal
Carbohydrates – 25 g
Dietary Fiber – 16.8 g
Fats – 43.3 g
Protein – 18.3 g
Calcium – 1450 mg
Iron – 9.3 mg
Phosphorous – 570 mg
Copper – 2.29 mg
Zinc – 12.20 mg

Besides their nutritional value, sesame seeds have many health benefits that will make you want to include these tiny organic wonders in your diet right away.

Top 11 health benefits of Sesame Seeds

#1 Healthy Skin and Hair

Are you losing hair by the lump or feel like your skin glow is diminishing? Then, turn to sesame seeds before you pick up any manufactured skin and hair product. The seeds and its oil contain tremendous organic properties that restore the skin’s glow and hair’s strength. Packed with Vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin, these seeds are among the best organic alternatives to attain healthy skin and hair.Along with regular seeds consumption one can get into once a week scalp and body massage routine to improve skin and hair health.

#2 Stronger Bones

Til contains a considerable amount of calcium required for the human body. Even the presence of zinc acts as a critical mineral in strengthening the bone structure. As per multiple studies, eating sesame seeds regularly can help prevent osteoporosis later in life.

#3 Helps Control Blood Sugar Levels

Multiple studies have claimed that eating sesame seeds or their oil helps regulate blood sugar, especially for diabetic people. In the long run, it acts as an organic blood sugar regulator due to its low carbohydrates, high protein, and healthy fats content. Additionally, the presence of pinoresinol, a high-value plant-derived lignan with multiple healthy effects, plays an essential role in maintaining and regulating blood sugar levels.

#4 Keeps Blood Pressure in Check

You already know that sesame seeds are rich in magnesium. But, did you know that they help to prevent hypertension and blood pressure? Polyunsaturated fats and the compound present in sesame oil are known to keep blood pressure levels in check.

#5 Organic Source of High Energy

Along with numerous vitamins and minerals, sesame seeds are also a good source of energy as they have high-fat content mainly the omega 3 fats. They also contain elevated amounts of fibre, iron, calcium, magnesium, and phosphorus that boost energy levels

#6 Pain and Allergy Reliever

Til is rich in essential minerals and provides your body with a much needed dose of copper, magnesium, and calcium. While copper is suitable for people with rheumatoid arthritis, magnesium is ideal for people with respiratory problems.

#7 Good for Your Thyroid Health

Our thyroid gland contains the highest concentration of selenium of any organ in the body, playing a critical role in making thyroid hormones. Sesame seeds supply almost 18% of the selenium reference daily intake (RDI) from both unhulled and hulled seeds, making them the right dietary choice to combat thyroid. Additionally, the presence of iron, copper, zinc, and vitamin B6 in these seeds support the creation of thyroid hormones and aid thyroid health.

#8 Improve Body Immunity

With all the coronavirus talk going around the world, immunity has become a trending topic. Sesame seeds help you in building up your immunity with their power-packed minerals and vitamins. For instance, the intake of zinc helps to develop and activate T-lymphocytes which are part of the body’s immune system that recognize and attack invading microbes.

#9 Helps Maintain Mental Well-being

Sesame oil contains an amino acid, tyrosine, which impacts serotonin activity. It is a neurotransmitter that affects our mood. An imbalance of serotonin could lead to depression or stress, and sesame seed oil helps in the production of serotonin, lowering the chances of anxiety and improving feelings of positivity.

#10 Improves Digestion

Constipation is a common digestive issue faced by multiple people. If you’re also struggling to maintain a clear digestive tract, turn toward black sesame seeds. They help in curing constipation with their high fibre and unsaturated fatty acid content. While the oil found in these seeds can work as lubricate for your intestines, the fibre helps to keep smooth bowel movements.

#11 Contains Antioxidants and Has Anti-inflammatory Properties

Sesame oil has sesamol and sesaminol. They are two antioxidants that have positive effects on your health. They reduce cell damage caused by free radicals. Moreover, sesame oils also have anti-inflammatory properties which help to treat joint inflammation, toothaches, and scrapes.

2 Healthy Recipes of Sesame Seeds

1. Sesame Seeds Ladoo or Til ke Ladoo

Ingredients

  • 1 cup sesame seeds
  • 0.75 cup peanuts
  • 0.75 cup shredded coconut
  • 1.75 cups powdered/grated jaggery
  • chopped dates/ dry figs
  • Water (as needed)
  • 1 tsp cardamom powder
  • Oil for greasing the palm

Instructions for Preparation

  1. Heat a pan and lightly dry roast sesame seeds for couple of minutes. Remove in a plate and set aside.
  2. In same pan, dry roast peanuts and coconut one after another and remove in a plate. Once it cool down, crush or grind to coarse and set aside.
  3. In the same pan, add the shredded coconut and roast on low flame till it becomes light brown in colour. Remove the coconut on a plate and keep it aside.
  4. Now, take the powdered jaggery in a pan and add 3 tsp water to it. Keep it on a low flame and let it simmer.
  5. Continue boiling the mixture until it becomes soft enough to be moulded into a ball.
  6. Now, mix the roasted peanut mixture with the jaggery solution well.
  7. Pulse dates/Dry figs, crushed peanuts, roasted coconut, sesame seeds, and cardamom powder until well combines. Grease palms and roll out small laddoos.
  8. Keep the ladoos in an airtight container.

2.Sesame Seeds Smoothie

Ingredients

  • 2 small bananas, Diced
  • 1 apple, Diced
  • 0.25 cup oats
  • 0.25 cup almonds and cashew
  • 1 tsp honey
  • 1 glass of cold milk
  • 1 tbsp of sesame seeds
  • Ice (as per choice)

Instructions for Preparation

  1. Put the diced fruits, oats, honey, dry fruits,half tbsp of sesame seeds and milk in the grinder and mix it well. You can also put the ice in it if you want.
  2. Make sure the resultant mixture is thick.
  3. Pour it out in a glass and top it with remaining sesame seeds for a crunchy and nutty flavour.
  4. Enjoy your healthy smoothie.

Summary

Til or sesame seeds are a powerhouse of energy and heat. They contain several minerals, such as zinc, copper, iron, magnesium, and fluoride. They are the best organic source for multivitamins. Vitamin B and D, sesame seeds contain numerous elements essential to the human body. All of these minerals and vitamins aid you in becoming healthier and building up your immunity to fight diseases and illnesses. Additionally, sesame seeds provide healthy fat to the body, which does not add to your obesity but maintains a balanced acid level for your organs to function correctly.

If you want to know more about how sesame seeds or any other nuts that provide fantastic health benefits, then talk to experts at HealthifyMe. Our team will help you organize a diet plan as per your preferences and help you stay healthy.

Frequently Asked Questions

1. Is it safe to eat sesame seeds daily?

A. Yes. It is safe to have 1 tbsp sesame seeds daily if no related allergy.

2. Can you eat sesame seeds raw?

A. Yes. Raw form of sesame seeds gives major benefits of stored nutrients in it. But one with disturbed digestion can opt for soaked seeds for easy digestion

3. Should we eat these seeds on an empty stomach or a full stomach?

A. There are few Ayurveda remedies which suggest to have medicinal combination of these seeds empty stomach. But in general sesame seeds can be add along with meals and can chew 1-2 tsp seeds post meals for better digestion too as a mouth freshener. Also these seeds can be add as mid mini meals.

4. Should sesame seeds be soaked overnight before eating them the next day?

A. People who face poor digestion issue and not going good with raw seeds can soak overnight or for 4-5 hours before consuming.

5. What is the healthiest way to consume sesame seeds?

A. Chewing raw seeds gives the most benefits but people with sensitive stomach can chew soaked seeds. Lightly roasting or pounding is also fine.