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“Badi mushkil, baba badi mushkil,
Gore gore galon pe hai kala kala til”- Lajja
Rich in antioxidants, calcium, magnesium, vitamin B6 and Vitamin E, Sesame seeds are powerhouse of good nutrients.
Just like this beauty mark works like a charm on a heroine's cheek, the ‘til’ we consume works its miracle on your body. Sesame seeds or Sesamum Indicum thrive in drought-stricken areas where other crops fail. It is one of the earliest domesticated oilseed crops. The oil extracted is used in cuisines worldwide. You must have heard about the extensive use of sesame oil in Chinese dips and stir-fries. Mmmm…. mouthwatering … isn't it? But healthy as well.
The nutritional value that the seed and the oil offer is quite fascinating. Continue reading to know more about this power-packed seed and how it helps maintain a good health!
The Tiny Specks of Nutritional Powerhouse
The value of sesame seed nutrition cannot be undermined at any cost. A meagre 100gms (3) of sesame seeds contains:
- 50 gm of Total Fat
- 7 gm of Saturated Fat
- 18 gms of Protein
- 23 gms of Carbohydrate
- 12 gms of Dietary Fibre
- 9.3 mg of Iron
- 2.29 mg of Copper
- 12.20 gm of Zinc
- 1450 gm of Calcium
- 11 mg of Sodium
- 468 mg of Potassium
- Vitamin B6: 40% of daily value requirement.
How does Sesame Seed Benefit Health?
While browsing the isles in a supermarket you will find two types of sesame seeds. The black sesame seeds are a little expensive due to the perception that they are more anti-oxidant rich. The white ones fly off the shelves as they are nuttier and sweeter than their bitter black versions. White sesame seeds do not have the hull or the outer shell covering it. You can understand how beneficial these seeds are from this health chart:
| Aspects | Benefits | Components |
|---|---|---|
| Health | Rich source of protein | Hulled and roasted seeds carry maximum protein. They are high in methionine and cystine, the two amino acids otherwise found less in plants. |
| Good for heart health | Some researchers point to the use of sesame seeds for blood pressure control. The magnesium content in it helps lower blood pressure and Vitamin E and anti-oxidants prevent the build-up of plaques in your arteries. | |
| Boosts bone health and prevents Osteoporosis | Ingesting sesame seeds for bone health is ideal for all ages. The calcium and zinc in these little packets are good for bone mineral density, whereas the copper content relieves arthritis and strengthens joints and blood vessels. | |
| Managing blood sugar level | As ‘Til’ is believed to have high protein, good fat, and low in carbs, they can also support sugar control. However, you should consult a doctor before you start taking sesame seeds for diabetes. | |
| Healthy Digestion | By adding sesame seeds in your diet, you can prevent constipation. The high fibre content not only helps ease bowel clearance but also lowers the risk of gastrointestinal disorders. | |
| Alleviation of Anaemia | One of the health benefits of black sesame seeds is that they help in treating anaemia. | |
| Lowering Blood Cholesterol | The black ones are also rich in a component called phytosterols which blocks the production of cholesterols. | |
| Skin | Reduces Sunburn | Due to the presence of a high level of zinc, a paste of sesame seeds with milk or ‘malai’ can help brighten your skin and reduce the redness and dryness caused by sunburn. |
| Detoxification of skin | The usage of sesame seeds for skin is done in the form of oil. The sesame oil benefits the skin by calming any irritants or rashes and acts as a natural moisturiser. The anti-inflammatory properties along with vitamins like B and E flush out the toxins and help maintain a glowing complexion. | |
| Prevents Acne and Wrinkles | Sesame oil is packed with Vitamin E and antioxidants like sesamolin that reduce signs of ageing and acne if used as a beauty product. | |
| Hair | Prevents hair loss and promotes hair growth | Sesame seeds for hair growth are a well-known ‘ghar ka nuska’ used by our grandparents. Sesamin a bioactive substance in sesame oil prevents hair loss and greying. |
| Scalp Health | Sesame oil possesses anti-fungal and antibacterial properties and can improve scalp health by reducing excess dandruff. | |
| Soothes hair | Since this oil has a coolant property it soothes hair strands by protecting them from UV rays. A few minutes of massage with sesame oil can help reduce anxiety and stress. |
Creative Ways to Sneak in Tiny Boosts of Wellness
Do you want how to consume sesame seeds? Have them raw or roasted, soaked or pulverised, it helps absorb the nutrients better.
Other ways can be:
- By making ‘Tahini’, a paste made from roasted sesame seeds and olive oil, is used to make hummus a healthy dip in the Mediterranean diet. Tahini can also be used as a healthy substitute for mayonnaise as a salad dressing.
- These seeds can be roasted and sprinkled on a dish or a salad to add extra crunch of health. .
- While baking breads and cookies add a sprinkle of sesame seeds, black or white to add a splash of health.
- Use sesame oil to prepare Asian dips for spring rolls and dim sums.
- To enjoy some sweetness, make sesame brittles. Mix sesame seeds with some sugar or jaggery and honey and stir in a saucepan. Spread and cool on a baking sheet till it hardens. Then break into pieces and store to enjoy whenever you want.
Such simple ways to take ‘til’ seeds make it more alluring as a superfood that you can have daily. But wait! Before you make it a regular part of your meals, you need to consult your doctor and also should be aware of the flipside of having these.
Potential Downside to Watch Out For
Excess amounts of sesame seeds can have adverse effects on your health. Some of the sesame seed's side effects include:
- If consumed regularly, your blood glucose level and your blood pressure can stay below normal levels.
- Sesame seed allergy is a prevalent food allergy and hence a consultation with your physician is crucial before consumption.
- If you suffer from gout, avoid sesame seeds as oxalates it exacerbate gout symptoms.
- Ingesting sesame seeds in large amounts may cause weight gain as they remain undigested in the stomach.
To enjoy the wholesome benefits of this powerhouse, you need to have adequate guidance from your healthcare provider. A doctor consultation or a dietician’s advice is a must. If you feel that these consultations bear heavily on your pocket, you can consider buying a comprehensive health plan from Care Health Insurance. Apart from covering hospitalisation expenses in case of a medical emergency, the dedicated plan covers doctor consultation and nutritionist appointments under optional coverage.
The Final Countdown
The list of sesame seed benefits is overwhelming. These little packs of health are filled with minerals like calcium, magnesium and iron that give a boost to your heart and bone health. For one small seed, it sure packs a lot of punch! All you need to know is how to include sesame seeds in your diet.
Additionally, consider investing in a comprehensive health insurance plan like Care Supreme to keep the stress of spending much on doctor’s consultations at bay!
>> Also Read: Why Do You Need Calcium and Vitamin D?
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
