11 Super benefits of Sesame Seeds, Til

super benefits of Til in Indian cooking. Sesame seeds, known to most as til in India, have been long-established as a part of winter food. Black and white are 2 common varieties of sesame seeds. Used to make Til chikki to laddu and roti in West of India to ghajak in North of India, sesame seeds form an indispensable part of Indian winter foods. Apart from these foods, they are also a common ingredient added to salads and topped on a variety of breads. These tiny nutty flavoured seeds are essentially to be a part of every healthy diet. They are packed with nutrients and essential oils which are used a variety of medicinal purposes. With numerous nutrients to its credit, sesame seeds play a role in fortifying your immune system and improving your state of health. 

So how do these seeds benefit you? Let’s study it in detail.

Health Benefits of Sesame Seeds, Til

1. Sesame – a good source of protein : These tiny white seeds are indeed a good source of protein. ½ cup provides around 11 g of protein to build bones, enhance muscle mass and promote cell health. Try Lapsi Methi Muthia (5 g protein / serving of Lapsi Methi Muthia). It has specific amino acids including lysine and tryptophan. These high protein seeds are widely used in a weight loss diet to boost metabolism too. 

Lapsi Methi Muthia

2. Sesame – a calcium booster : Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. That’s truly amazing! Isn’t it? This aids in promoting skeletal health, which is the backbone of our body. This mineral is therefore known to age related osteoporosis. Another remarkable benefit of calcium is maintenance of teeth and oral hygiene.

Orange Sesame Tabbouleh

Chewing on calcium rich seeds assists in strengthening teeth, while use of sesame oil is known to keep your mouth germ-free and reduce bad breath. You can also try Orange Sesame Tabbouleh and Malai Paneer Sesame Seeds Balls.

Malai Paneer Mixed Sesame Seed Balls, Cold Starter

3. Sesame – a dose of iron and folic acid : Sesame seeds are a storehouse of iron. Ask a nutritionist what to eat to increase RBC count and hemoglobin levels? And they would recommend sesame seeds and garden cress seeds for sure. These tiny seeds help to prevent iron deficiency  anaemia and boost your energy. Folic acid is another nutrients necessary for the formation of RBC and prevent megaloblastic anemia. Regular consumption of sesame seeds is sure to ward off your worry about poor concentration and fatigue associated with anaemia. Til Chikki, famous Indian sweet, makes use of sesame seeds along with jaggery, both the ingredients which are brimming with iron.

Til Chikki

4. Sesame – a potent cholesterol lowering seed : The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. Sesame seeds also abound in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body. This reduces the risk of development of atherosclerosis and also the likelihood of heart diseases and stroke. Try a non-fried version of famous chakli - Baked Chakli.

Baked Chaklis

5. Sesame – a boon for diabetes : These white seeds provide substantial amounts of magnesium too. A deficiency of magnesium leads to insulin resistance. By keeping up with your magnesium levels in the body you can control your blood sugar levels. Try it with magnesium rich sesame seeds. Whole Wheat Methi Khakhras are a wise choice for diabetics. 

Whole Wheat and Methi Khakhra

6. Sesame – a free radical fighting seed : The lignans and fiber in til help to fight the free radicals in the body, which are essentially formed as a by-product of metabolism and are known to enhance the chances of cancer. Reduce these possibilities by feasting on healthy nuts and seeds like walnuts, almonds, flax seeds, chia seeds including sesame seeds. Try Grilled Eggplant for snacks. It makes use of seasme seeds and sesame oil both.

Grilled Sesame Eggplant

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7. Sesame – a skin and hair care food : Zinc is a very crucial nutrient to support hair and skin health. While a good amount of zinc is often present in non-vegetarian foods, these seeds serve the same purpose for vegetarians. Zinc helps in collagen synthesis (to give elasticity to skin) as well strengthens hair from its root.  You can blindly rely on zinc as a key nutrient to overcome the problem of hair fall and dandruff too. Try Spinach Tahini Wraps and gain in some antioxidants for your hair and skin. 

Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy)

8. Sesame – an anti-hypertensive agent : Again, it’s magnesium which is the key nutrient here. It acts as a vasodilator and is effective in reducing blood pressure. ½ cup of sesame seeds make up for 60% of daily requirement of magnesium. Try Til and Jowar Puri - a baked crunchy snack to munch on. Remember to use restricted amount of salt. You can also try Low Salt High Fiber Multigrain Bread.

Low Salt High Fiber Multigrain Bread

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9. Sesame – a digestive aid : The fiber and the oils in sesame lubricate the intestine and helps in the easy movement of bowels. They keep you free of digestive disorders. 10 g of fiber from just ½ cup of til is quite a considerable dose to support the health of your digestive system. Chewing  a few sesame seeds in the form of Multiseed Mukhwas is the best nourishment for your body. 

Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )

10. Sesame – an anxiety reliever : Sesame is a good source of stress- relieving nutrient – magnesium. It also abounds in amino acid tryptophan which achieves its effect by promoting the release of serotonin, one of the key brain chemicals involved in regulating mood. Serotonin helps you provide the feeling of calmness and relaxation. Because the body can't make it's own tryptophan, it must be taken in as part of the diet; for this reason turn to sesame seeds in the form of Strawberry Baby Spinach Salad.

Strawberry Baby Spinach Salad, Indian Style

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11. Sesame – a DNA protective agent : The sesamol compound present sesame seeds and oil has been found to prevent DNA damage due to harmful radiations and maintain cell integrity and in turn organ health. Try Nachni Sesame Khakhra as a healthy snack in between meals.

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

Nutritive Information for Sesame seeds, Til:

½ Cup of sesame seeds is about 60 grams

RDA stands for Recommended Daily Allowance.

Energy - 338 calories

Protein – 11 g

Carbohydrate – 15 g

Fat – 26 g

Fiber – 10 g

See full nutritional details of sesame seeds in Sesame seeds, til glossary click here.

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Cooking Winter Fare with Sesame Seeds, Til

1. Til Papdi  

Til Papdi Chikki, Makar Sankranti Recipe

2. Til Gur ki Roti

Til Gur ki Roti

3. Black Sesame Seed Chutney Recipe

Black Sesame Seed Chutney Recipe, Tilkut Maharashtrian Accompaniment

4. Til ke Ladoo

Til Laddu

5. Jowar and Sesame Khakhra

Jowar Khakhra

6. Til Chutney

Til Chutney

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Also read….

More Uses of Sesame Seeds

All About Sesame Powder 

What is Sesame Paste

How to Roast and Powder Sesame Seeds