Sesame Seeds – Benefits, Nutrition, & Recipes
Hiral Patel
August 11, 2023
General
‘Til’ or sesame seeds is used in Indian and Chinese kitchens for generations. It is a powerhouse of minerals earning them a special place in Ayurveda and other traditional forms of medicine. From maintaining beauty and youth to providing sufficient dietary fibre, sesame seeds, or til are valued by many holistic and alternative medicines for their therapeutic properties. They have exceptional health benefits and can fight several health conditions too.
In this nutrition-based article, we will delve into the remarkable nutritional profile of sesame seeds, explore their potential health benefits, and discover creative ways to incorporate them into your diet. Get ready to unlock the secrets of sesame seeds and embrace their incredible potential for enhancing your well-being.
Nutritional Facts of Sesame Seeds
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.
According to USDA, 100 grams of sesame seeds contains the following nutrients
- Energy – 563 kcal
- Carbohydrates – 23.4 g
- Dietary Fiber – 11.8 g
- Protein – 17.7 g
- Calcium – 975 mg
- Iron – 14.6 mg
- Phosphorous – 629 mg
- Pottasium: 468 mg
- Magnesium: 351 mg
Besides their nutritional value, sesame seeds have many health benefits. After knowing these benefits, they will make you want to include them in your diet right away.
14 Top Health Benefits of Sesame Seeds
1. Healthy Skin and Hair
The oil-rich seeds contain superb organic properties that restore the skin’s glow and hair’s strength. In addition, they are rich in vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin. Along with their consumption regularly, you can massage your scalp with sesame oil weekly and even go for body massages.
It has been proven by research that sesame seeds have anti-ageing properties that nourish hair and scalp and slow down greying of hair. Sesame oils also offer SPF qualities, like they can protect your skin from the harmful effects of the sun and its succeeding consequences.
2. Sesame Seeds Build Stronger Bones
Til contains a considerable amount of calcium. And calcium is an essential nutrient that helps keep the bones and teeth strong. In addition, the presence of zinc also acts as a vital mineral for strengthening the bone structure.
As per a study, regularly eating calcium-rich sesame seeds can help prevent osteoporosis later in life.
3. Sesame Seeds Control Blood Sugar Levels
Multiple studies suggest that eating sesame seeds or sesame oil may help regulate blood sugar. Sesame oil is a highly unsaturated oil, thus its very nature may regulate glucose levels.
In addition, sesame seeds are perfect for diabetic people. Due to its low carbohydrates, high protein, and healthy fat content, it acts as an organic blood sugar regulator. Additionally, pinoresinol, a plant-derived lignan present in sesame seeds, plays an essential role in maintaining and regulating blood sugar levels.
4. Sesame Seeds Keep Blood Pressure in Check
Polyunsaturated fats and the compound present in sesame oil are known to keep blood pressure levels in check. According to research, edible sesame oil lowers blood pressure and related health problems in hypertensive patients.
Presence of antioxidants like sesamol, sesamin and vitamins like Vitamin E ward off the buildup of plaque in the arteries, potentially leading to maintaining a healthy heart.
5. Sesame Seeds Make You Highly Energetic
Along with numerous vitamins and minerals, sesame seeds also have high-fat content, mainly omega-3 fats, which are good sources of energy.
They also contain good amounts of fibre, iron, calcium, magnesium, and phosphorus. As a result, they boost the energy requirements of the body. In addition, a study explains sesame as one of the most critical natural foods, having high food value.
6. Sesame Seeds Relieve Pain and Allergy
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.
Most patients with trauma experience different levels of pain and to combat the pain, they have to use Non-Steroid Anti Inflammatory Drugs. However, the drug is expensive, and at times, can cause some side effects. As per a study, topical application of sesame oil can reduce pain severity and the use of NSAIDs. Therefore, it is suitable to use this oil as complementary medicine for pain relief.
7. Sesame Seeds are Good for Your Thyroid Health
Our thyroid gland contains the highest concentration of selenium. Therefore, selenium plays a critical role in making thyroid hormones. According to research, sesame seeds supply almost 18% of the selenium reference daily intake (RDI) from unhulled and hulled seeds. Therefore, It makes them the right dietary choice to combat thyroid.
Additionally, the presence of iron, copper, zinc, and vitamin B6 in these seeds supports production of thyroid hormones and aids thyroid health.
8. Sesame Seeds Improve Immunity
If immunity is a primary concern for you, sesame seeds can help you in building your immunity with it. For instance, sesame seeds have an excellent amount of zinc, and their consumption can help develop and activate T-lymphocytes, part of the body’s immune system. They recognise and attack invading microbes. As per a study, sesame seeds fulfil 20% of the RDI for zinc.
9. Sesame Seeds Help 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. Sesame seed oil helps produce serotonin, lowers the chances of anxiety and improves feelings of positivity.
10. Sesame Seed Improves Digestion
Constipation is a common digestive issue faced by multiple people. If you’re also struggling to maintain a clear digestive tract, turn towards 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 a lubricant for your intestines, the fibre helps to keep smooth bowel movements. It also protects the colon and reduces the risk of contracting gastrointestinal diseases.
11. Contain Antioxidants and Have 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 treat joint inflammation, toothaches, and scrapes.
Research reveals the antioxidant components and capability of different extracts of sesame seeds in various solvents. Therefore, SSE(sesame seeds extract) can be considered a potent source of natural antioxidants. Moreover, it stabilizes food and food products, especially edible vegetable oils rich in unsaturated fatty acids.
12. Sesame Seeds Lower Your Cholesterol
Sesame seeds are rich in lignans, a plant compound that lowers cholesterol. They also contain phytosterols. Phytosterols are known to enhance your immune response and reduce the risk of certain cancers.
Research reveals that these seeds block the absorption of cholesterol from the small intestine. They also lower the activities of the enzymes which produce them.
13. Sesame Seeds Prevent Liver Disease
Non-alcoholic fatty liver disease is a build-up of fat in the liver. It’s usually seen in people who are overweight or obese. It also includes other external factors like drugs, environmental pollutants and irradiation.
Sesame seeds help prevent fatty liver and other related issues as they increase resistance to oxidative stress. They have anti-inflammatory properties too. Furthermore, it protects against multiple organ injuries.
14. Prevents and Treats Cancer
As we discussed, sesame seeds have antioxidant, anti-inflammatory, chemopreventive, and antihepatotoxic properties. These properties help prevent cancer.
In addition, research suggests that sesame seeds have anti-cancer properties, which makes them beneficial in preventing and treating cancer.
Summary
Sesame seeds are a powerhouse of nutrition with numerous health benefits. They offer organic properties that restore skin glow and strengthen hair. Packed with vitamin B complexes and antioxidants, they have anti-ageing properties, protect the skin from sun damage, and promote hair health. Sesame seeds are also excellent for bone health, controlling blood sugar levels, maintaining blood pressure, and providing energy. They relieve pain and allergies, support thyroid health, boost immunity, and improve digestion. With their antioxidant and anti-inflammatory properties, they lower cholesterol, prevent liver disease, and have potential anti-cancer effects. Incorporating sesame seeds into your diet can contribute to overall well-being.
Healthy Recipes Using Sesame Seeds
1. Sesame Seeds Ladoo or Til 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
Preparation
- Heat a pan and lightly dry roast sesame seeds for a couple of minutes. Remove on a plate and set aside.
- In the same pan, dry roast peanuts and coconut one after another and remove them on a plate. Once it cools down, crush or grind to coarse and set aside.
- In the same pan, add the shredded coconut and roast on low flame until light brown. Remove the coconut to a plate and keep it aside.
- 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.
- Continue boiling the mixture until it becomes soft enough to be moulded into a ball.
- Now, mix the roasted peanut mixture with the jaggery solution well.
- Pulse dates/Dry figs, crushed peanuts, roasted coconut, sesame seeds, and cardamom powder until well combined. Grease palms and roll out small laddoos.
Keep the ladoos in an airtight container.
2. Sesame Seeds Smoothie
Ingredients
- Two small bananas, Diced
- One apple, Diced
- 0.25 cup oats
- 0.25 cup almonds and cashew
- 1 tsp honey
- One glass of cold milk
- 1 tbsp of sesame seeds
- Ice (as per choice)
Preparation
- 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.
- Make sure the resultant mixture is thick.
- Pour it out in a glass and top it with remaining sesame seeds for a crunchy and nutty flavour.
Enjoy your healthy smoothie.
Possible Side Effects of Sesame Seeds
- Sesame is likely safe when applied to the skin, taken by mouth or sprayed in the nose. However, the possibility of allergies rises in some people if it is misused or consumed excessively.
- Since sesame seeds are rich in fibre, consuming them in higher amounts may cause bowel irritation or obstructions. It occurs in people with large strictures or narrowing of the bowel. In simple words, it causes blockage of large or small intestines.
- There is also a possibility of ischemia when your body doesn’t get enough blood. It may also cause perforation or a small hole in the body.
- Do not have milk after having any food containing sesame. It is because milk takes longer to digest. In addition, after having sesame, if you drink milk, the milk coagulates. Therefore, it can lead to gas or heartburn.
Hence consuming the right amount of sesame seeds is vital to understand.
As we know, sesame seeds are so dense in nutrients, consuming the right amount goes a long way. However, there’s no exact serving size as it depends on the kind of seed you are having. But a general calculated guideline is to aim for a 200-calorie serving, around one tablespoon per day.
HealthifyMe Suggestion
Need that daily dose of a tablespoon of sesame seeds? Try this yummy easy-to-make sesame date bites. It’s convenient, easy to carry snack and a batch can be made in a jiffy. Pulse 1/4 cup of toasted sesame seeds in a food processor.
Add 8 pitted dates and pulse again. Don’t make a paste. Take into a bowl, add the 1/4 cup of toasted seeds and roll these into bite-sized balls. Enjoy it as a snack.
Conclusion
Til or sesame seeds are a powerhouse of energy and heat. They contain 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 help you in becoming healthier. They also assist in 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. It further maintains a bNeenced acid level for your organs to function correctly.
If you want to know more about how sesame seeds or any other nuts provide fantastic health benefits, then talk to experts at HealthifyMe. Our team will help you with a diet plan as per your preferences and help you stay healthy.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. Is it safe to eat sesame seeds daily?
A. Yes. It is safe to have 1 tbsp of sesame seeds daily if there is no related allergy.
Q. Can you eat sesame seeds raw?
A. Yes. The raw form of sesame seeds gives significant benefits of stored nutrients in them. But one with disturbed digestion can opt for soaked seeds for easy digestion
Q. Should we eat these seeds on an empty stomach or a full stomach?
A. Few Ayurveda remedies suggest a medicinal combination of these seeds on an empty stomach. But in general, sesame seeds can be added along with meals or as a mouth freshener.
Q. Should sesame seeds be soaked overnight before eating them the next day?
A. People who face poor digestion issues and do not go well with raw seeds can soak overnight or for 4-5 hours before consuming
Q. What is the healthiest way to consume sesame seeds?
A. Chewing raw seeds give the most benefits, but people with sensitive stomachs can chew soaked seeds. Lightly roasting or pounding is also acceptable.
Q. Why are sesame seeds bad for you?
A. Sesame seeds are a good form of nutrition, and there are very little to no side effects. However, consuming too much and misusing them may cause related allergies and bowel irritation or gas.
Q. How do you eat sesame seeds daily?
A. There are many ways to have sesame seeds daily. You can include them in your diet by adding them to your salad, and soups, using them for seasoning in rotis or even having them raw.
Q. Will sesame seeds cause weight gain?
A. Sesame seeds are an excellent source of protein and increase your metabolic rate which results in curbing your hunger and avoiding excessive calorie intake. But at the same time, not more than 1 tablespoon of seeds should be consumed in a day as sesame seeds itself are high in calories. Therefore portion control is a must.
Q. Is sesame good for the skin?
A. Yes. Sesame seeds have anti-inflammatory properties that are known for healing redness and other skin problems. In addition, it helps get rid of pathogens and similar agents causing skin damage. Thus, it is excellent for glowing skin.
Q. Are black sesame seeds better than white?
A. White sesame seeds have a subtle flavour, whereas black sesame seeds are stronger and crunchier. Black sesame seeds also protect your digestive system. But there’s no study proving any seed is better than the other as they more or else provide the same benefits.
Q. Can sesame seeds be taken with milk?
A. Sesame with milk is not advisable as it causes problems in digestion. Wait at least for 2 hours after having it as it can cause gas or heartburn.
Q. Can sesame seeds be boiled?
A. Yes, you can boil and have sesame seeds.
Q. How much calcium is in sesame seeds per 100g?
A. There is approximately 975 mg of calcium in 100g of sesame seeds.
Q. Is sesame seeds a carb or protein?
A. Sesame seeds are carbs
Q. Do sesame seeds have omega 3?
A. Yes. Sesame seeds contain omega-3 and omega-6 fatty acids.
Q. Does roasting sesame seeds destroy nutrients?
A. Natural sesame seeds are more nutritious than roasted sesame seeds as they are slightly high in protein. However, the nutrients in these seeds do not destroy if we roast them.
Reference Links
- Antioxidant activity of white and black sesame seeds and their hull fractions: https://www.sciencedirect.com/science/article/abs/pii/S0308814605006801
- Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet: https://pubmed.ncbi.nlm.nih.gov/22523525/
- Evaluation of White Sesame Seed Oil on Glucose Control and Biomarkers of Hepatic, Cardiac, and Renal Functions in Male Sprague-Dawley Rats with Chemically Induced Diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5444487/
- Effect of Sesame Oil on Diuretics or ß-blockers in the Modulation of Blood Pressure, Anthropometry, Lipid Profile, and Redox Status: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1942178/
- Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection: https://pubs.rsc.org/en/content/articlelanding/2020/fo/c9fo01873e
- Health benefits of sesamin on cardiovascular disease and its associated risk factors: https://www.sciencedirect.com/science/article/pii/S1319016420301985
- Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127822/
- The Effects of Topical Sesame (Sesamum indicum) Oil on Pain Severity and Amount of Received Non-Steroid Anti-Inflammatory Drugs in Patients With Upper or Lower Extremities Trauma: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493737/
- Randomized controlled trial of the effect of selenium supplementation on thyroid function in the elderly in the United Kingdom: https://pubmed.ncbi.nlm.nih.gov/18258627/
- Contribution of selected vitamins and trace elements to immune function: https://pubmed.ncbi.nlm.nih.gov/17726308/
- Effects of sesame seed extract as a natural antioxidant on the oxidative stability of sunflower oil: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6133874/
- Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients: https://pubmed.ncbi.nlm.nih.gov/22263599/
- Anti-Inflammatory and Anticancer Properties of Bioactive Compounds from Sesamum indicum L.—A Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943436/
Does sesame seeds produce heat?
Yes, sesame seeds have a warm potency and produce heat and energy in the body.
Are sesame seeds toxic?
No, sesame seeds are not at all toxic and perfectly healthy to eat in moderation.
Who should avoid sesame seeds?
Pregnant women should avoid sesame seeds for the first four months of pregnancy. People who are planning to undergo surgery should not eat sesame seeds before and after it as sesame seeds can make it difficult to control blood sugar levels.
What is the best way to eat sesame seeds?
Although sesame seeds can be eaten raw, roasting or sauteing them enhances their nutty flavour making them crunchier.
How can I use sesame seeds for hair?
Mix two cups of ground sesame seeds with two tablespoons of curd and one tablespoon of honey. Apply this mixture to the scalp and hair and leave it for 15 mins. Rinse and wash with shampoo for smooth and shiny hair.
Can black sesame seeds reverse gray hair?
Sesame seeds cannot reverse grey hairs but can help in preventing new hairs from ageing prematurely. This is so because sesame seeds help in melanin production (responsible for creating hair pigments).
If sesame seeds help in melanin production then consuming it regularly will increase the skin melasma or pigmentation. Please advice.
Moderate consumption of sesame seeds doesn’t lead to skin hyperpigmentation. In fact, it can be part of anti-ageing diet.”
Is sesame good for hair?
The seeds and their oil contain superb organic properties that restore hair’s strength. In addition, they are rich in vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin. Along with their consumption regularly, you can massage your scalp with sesame oil weekly. It has been proven by research that sesame seeds have anti-ageing properties that nourish hair and scalp and slow down graying of hair.
Is it safe to eat raw sesame seeds?
Yes, sesame seeds can be eaten raw. Raw sesame seeds contain more nutrients and have a nuttier flavour than roasted or sauteed sesame seeds.
Is sesame good for skin?
Yes, the seeds and their oil contain superb organic properties that restore the skin’s glow. In addition, they are rich in vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin. Along with their consumption regularly you can apply sesame oil weekly and even go for body massages. Sesame oils also have SPF qualities and thus can protect your skin from harmful effects of the sun and succeeding consequences.
What are the side effects of sesame seeds?
Excessive consumption of sesame seeds can cause colon and bowel irritation. It can also make the blood pressure and glucose level drop to a dangerously low point. Fibre from sesame seeds can form a layer over the appendix, leading to bloating and pain.
Which is healthier black or white sesame seeds?
Black sesame seeds have a higher antioxidant value than white ones. They’re also crunchier and have a stronger flavour than their white counterparts.
How many sesame seeds should I eat a day?
You should have 1-2 tablespoons of sesame seeds or 2-3 tablespoons of sesame oils in a day.
To day I learnt much about the nutritional benefits .however it is a matter of health I shall start eating 1 table spoon seasam seed from today on wards as it is matter of my health
Good morning