Sesame ’Til’ seeds are small, flat oval, oil-rich seeds derived from the pods of Sesamum indicum plant. Sesame (Til), is an essential diet ingredient in India, due to various health benefits it offers. In fact, Ayurveda and other alternate medicine extensively use til as a healing and vata disorder balancing medicine.
Sesame seeds are either hulled or un-hulled, depending on the presence or absence of husk. Also, depending on the type of cultivar, there are several different varieties of sesame seeds such as black, white, and brown seeds.
Til has a nutty taste and can be consumed either in the raw or dried form or even as roasted snacks. Sesame seeds are of great value for their high content of sesame oil, which is made from raw, pressed sesame seeds.
Nutritional facts of Sesame seeds
Sesame Seeds are a rich source of minerals, vitamins, and monounsaturated fats. They are rich in natural oils and essential amino acids such as methionine, lysine, and tryptophan.
As per the United States Department of Agriculture (USDA) National Nutrient Database, 100 gm of sesame seeds contains 573 calories, 17.3 gm of proteins, 11.8 gm of fiber, 23.45 gm of carbohydrates, 49.67 gm of fat, 14.5 mg of iron, 975 mg of calcium, 468 mg of potassium, 11 mg of sodium, 351 mg of magnesium, 7.7 mg of zinc, 97 mcg of folate, 4.5 mg of niacin, 9 mcg of vitamin A, and 5 µg of Carotene-ß.
Potential Health Benefits of Sesame seeds
Boosts bone health
1. The calcium and zinc content of til seeds promotes bone health. These seeds also contain certain natural compounds such as oxalates and phytates, which may affect the absorption of these minerals. Hence, it is recommended to sprout, soak, or roast these seeds to enhance the absorption of these nutrients.
2. The zinc content of sesame seeds also enhances bone mineral density. Regular consumption of sesame seeds can prevent the development of deficiencies that impact bone health and can facilitate the creation of new bone matter.
1. The huge amounts of minerals and vitamins present in til seeds help in reducing the risk of developing cancer.
2. The magnesium content of sesame seeds possesses strong anti-carcinogenic properties thus, preventing cancer.
3. The phytate content of these seeds acts as an antioxidant which reduces the effects of free radicals thus, reducing the chances of lung, prostate, breast, colorectal, and pancreatic cancers.
Controls blood pressure
1. The magnesium content of these seeds helps decrease blood pressure.
2. Certain nutrients such as lignans, vitamin E, and other antioxidants found in sesame seeds restrict the buildup of plaque in the arteries thus, maintaining healthy blood pressure.
3. Few compounds such as sesamin and sesamolin found in sesame oil decrease blood pressure naturally and also reduces the cardiovascular strain.
Improves oral health
1. The fatty acids found in sesame seeds are released when broken down on chewing, possess astringent and antibacterial properties.
2. The oil found in sesame seeds eliminates dental plaque thus, enhancing oral health.
3. Regular consumption of sesame seeds lowers the presence of harmful bacteria in the mouth.
Black Sesame seeds are recommended for people who have weak bones and bad digestion BUT people who have history of kidney stones, should avoid too much intake. Always consult an expert…
Other possible benefits…
Til seeds produce several health benefits, apart from the health benefits mentioned above, it also produces few more such as triggers hair growth, boosts digestion, promotes skin health, reverses signs of aging, fights stress and depression, heals inflammation, reduces cholesterol and triglycerides, improves immunity, manages diabetes, controls excess hormone production, regulates hormone disorders, helps in weight loss.
Also provides relief for rheumatoid arthritis, supports vascular and respiratory health, prevents migraine, cures anemia, protects from radiation damage, nullifies the effects of alcohol, treats anxiety, nourishes the organs, treats sunburns, offers glowing skin, treats cracked heels, encourages hair growth, prevents scalp problems, helps in hair darkening, improves sleep quality, boosts metabolic function, and reduces inflammation.
How to incorporate Sesame Seeds in the Diet?
Sesame seeds are used in various dishes. They can be consumed either in the raw or dried form or even as roasted snacks. Some of the ways by which til can be incorporated in the diet are as follows…
- Used as a garnish.
- Used in marinades.
- Mixed with yogurt or smoothie.
- Sprinkled over rice, noodles, and cereals.
- Added to bakery products such as bread and muffins.
- Added to crackers, hummus, salads, and salad dressing.
- Adding to stir-fries, steamed broccoli, granola, and granola bars.
How to prepare Til ka Ladoo?
Take 200 grams of white sesame seeds, dry roast sesame seeds until they are brown.
Ground the sesame seeds, in the mixer.
Take the bowl, mix the til seeds powder with 150 gms of jaggery powder.
Take 1 tsp of chopped cashew nuts and 1 tsp of chopped almonds. Roast them and add them.
Take little oil or ghee and grease the palm and shape the mixture into balls.