Sesame Seeds(Till): Nutritional Value, Benefits, Uses

Sesame seeds, known as “till” in many Indian languages, are small but mighty seeds that have been cherished for the health benefits and versatile uses for centuries. These tiny seeds pack a punch of nutrients and are widely used in various cuisines and traditional medicines. In this blog, we will understand the nutritional value of sesame seeds, explore the benefits of sesame seeds, and discover the many uses of sesame seeds. Understanding these aspects will help you appreciate why incorporating sesame seeds into your diet can be a healthy choice.

Nutritional Value of Sesame Seeds

The sesame seeds' nutrition profile is remarkable, considering the small size as they are loaded with essential nutrients, including healthy fats, protein, vitamins, and minerals. Below is a detailed breakdown of the nutritional content found in 100 grams of sesame seeds:

As seen in the table, sesame seeds are a powerhouse of nutrients, making them a valuable addition to a balanced diet.

Health Benefits of Sesame Seeds

The sesame seeds' benefits extend far beyond their impressive nutritional content. Regular consumption can contribute to overall health and wellness. Here are some key health benefits:

1. Rich in Antioxidants

Sesame seeds contain sesamin and sesamolin, two antioxidants that help combat free radicals in the body, reducing oxidative stress.

2. Supports Bone Health

High levels of calcium and magnesium in sesame seeds make them excellent for maintaining healthy bones and preventing conditions like osteoporosis.

3. Heart Health

The healthy fats, particularly polyunsaturated fats, along with phytosterols in sesame seeds, help in lowering cholesterol levels, promoting heart health.

4. Improves Digestion

The dietary fiber in sesame seeds aids in digestive health by preventing constipation and promoting healthy bowel movements.

5. Boosts Immunity

Rich in zinc and selenium, sesame seeds support the immune system and help the body fend off infections.

6. Balances Hormones

Sesame seeds are a good source of phytoestrogens, which can help balance hormones, especially in post-menopausal women.

7. Aids in Blood Sugar Control

The presence of magnesium and dietary fiber helps in managing blood sugar levels, making them beneficial for people with diabetes.

8. Enhances Skin and Hair Health

The healthy fats, vitamins, and minerals in sesame seeds promote healthy skin and hair, preventing dryness and promoting a natural glow.

Potential Risks and Side Effects

While sesame seeds offer numerous health benefits, it's important to consume them in moderation. Overconsumption can lead to certain side effects:

• Allergies: Some individuals may be allergic to sesame seeds, experiencing symptoms like hives, swelling, or anaphylaxis.
• Digestive Issues: Consuming large amounts can cause gastrointestinal discomfort, including bloating and diarrhoea.
• Weight Gain: Despite their health benefits, sesame seeds are calorie-dense, and excessive intake may contribute to weight gain.

Different Forms of Sesame Seeds and Their Uses

Sesame seeds can be found in various forms, each with its unique uses in cooking and health practices:

• Whole Seeds: Used as a topping for bread, salads, and stir-fries.
• Sesame Oil: Extracted from the seeds, this oil is used for cooking, salad dressings, and skin care.
• Tahini: A paste made from ground sesame seeds, commonly used in Middle Eastern dishes like hummus and baba ganoush.
• Sesame Flour: Made from ground seeds, it's used in gluten-free baking.
• Roasted Seeds: These enhance the flavour of dishes and are often added to Asian recipes.

How to Incorporate Sesame Seeds into Your Diet

Incorporating sesame seeds into your diet is simple and can add a delightful crunch and flavor to various dishes:

• Sprinkle on Salads: Add a handful of sesame seeds to your salads for a nutty flavour and added texture.
• Smoothies: Blend sesame seeds into your morning smoothies for an extra nutrient boost.
• Baked Goods: Mix sesame seeds into bread or muffin batter for added nutrition.
• Stir-fries: Toss sesame seeds into stir-fried vegetables or noodles for added flavour and crunch.
• Dressings and Sauces: Use sesame seeds or oil in homemade dressings and sauces for a rich, nutty taste.

Conclusion

Sesame seeds, or till, are a versatile and nutritious addition to any diet. Their rich nutritional profile and numerous health benefits make them a valuable ingredient in both culinary and health practices. Whether you choose to sprinkle them on your salads, blend them into smoothies, or use them in cooking, the uses of sesame seeds are numerous and varied. Remember to enjoy them in moderation to avoid potential side effects and maximise their benefits.

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FAQs

What are some popular recipes that use sesame seeds?

Popular recipes include sesame-crusted chicken, tahini sauce, sesame brittle, and sesame seed buns.

Are sesame seeds beneficial for skin health?

Yes, sesame seeds are rich in antioxidants and healthy fats, promoting skin health and a natural glow.

Can sesame seeds be used in gluten-free diets?

Absolutely! Sesame seeds and their derivatives, like sesame flour, are naturally gluten-free.

How can sesame seeds be used in vegan or vegetarian diets?

They can be used as a source of plant-based protein and healthy fats in various dishes like salads, stir-fries, and smoothies.

Can sesame seeds help in managing cholesterol levels?

Yes, the healthy fats and phytosterols in sesame seeds are known to help reduce bad cholesterol levels.

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