Oilseeds-Sesame seed


Sesame seeds are commonly known as til in India.  Sesame seeds are tiny, flat, oval with a nutty taste. They have a nice texture and are very flavourful. They are extensively used in Indian cuisine as well as many Asian cuisines.

These tiny, little seeds are very tasty. How can we forget the delicious til ka laddoo during Sankrat festival? yummy…

However sesame seeds also have a host of health benefits.

  1. Sesame seeds have a unique compound called sesamol. It is an anti-oxidant and anti-inflammatory lignan found with the sesame seeds. Sesamol has anti-atherogenic properties and help in improving cardiovascular health. Sesamol has also shown cholesterol lowering effect thus aiding cholesterol management.
  2. Sesamol in sesame seeds protects DNA against damage caused by radiation.
  3. Sesame seeds are very rich in calcium and are useful in management of calcium deficiency. 100 gm of sesame seeds provide 1450 mg of calcium which is more than our daily requirement. Of course we don’t eat 100 gm of sesame seeds, but having at least 10 gm will give us 145 mg of calcium.
  4. Sesame seeds are also a good source of manganese, copper, vitamin B1, zinc, iron and dietary fibre.
  5. Sesame seeds are good source of essential fatty acids. They provide mono-unsaturated fats.
  6. As sesame seeds are rich in many minerals they help us in improving our overall health.

After reading the health benefits of sesame seeds, I am sure lot of you would love to incorporate it mindfully in your diet. Here are a few ways to use sesame seeds:

  1. Sprinkle sesame seeds on regular roti or paratha.
  2. Make tahini with sesame seeds and enjoy with toasted wholewheat bread.
  3. Sprinkle on salads for that lovely texture.
  4. Blend sesame seeds with water tomake dips, sauces or spreads.
  5. Make traditional chutny using sesame seeds and chillies.
  6. Til laddoo or chikki make a healthy snack.
  7. Sprinkle  sesame seeds over steamed broccolli or french beans and add a squeeze of lemon juice.

These are just a few ways. You can experiment as per your taste. Do let us know of other ways of using sesame seeds in the comments below.

Stay healthy, stay happy!!




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