Despite their small size, sesame seeds are incredibly nutritious. Whether sprinkled over dishes, blended into tahini, or consumed as oil, incorporating sesame seeds into your diet can be a simple yet effective way to enhance overall well-being. The taste of sesame seeds goes well with either sweet or savory dishes. Both the seeds and the oil from sesame have been used in our kitchen. These crunchy seeds have a delicious scent and, when eaten, have a nutty, almond-like flavor that is moderately sweet. Sesame seeds are used in cosmetics and forms of soap, cosmetics, lubricants, and medicines often made into a whine as an offering to gods, baked into modern-day loaves of bread, and cookies pressed into nutritious oil. Sesame seeds are an ancient crop that is mentioned in religious texts and fables. The crop originated from indigenous to the Sunda Islands in Indonesia and is the oldest oilseed plant in history, cultivated over 4000 years. India, Mexico, and Guatemala are primary suppliers of sesame seeds. Seeds are found inside the fruit of the sesame plant. As we have learned about the history of seeds, let’s talk about what they contain and how they help us improve our health.
Nutritional Value
Sesame seeds are a vital source of vitamins and minerals. They are rich in fiber, making them beneficial for digestion. Sesame oil is also packed with protein and antioxidants, which contribute to overall health. Moreover, the oil has been widely used in skincare due to its hydrating properties (USDA FoodData Central).
Five Health Benefits of Sesame Seeds
1. May Fight Infections
Sesame seeds contain antibacterial and antioxidant properties that help protect the body from viruses and diseases. The presence of antioxidants helps slow down cell damage, thereby improving immunity and preparing the body to fight infections (National Institutes of Health).
2. May Support Heart Health
Sesame seeds are beneficial for heart health due to their ability to lower LDL (“bad”) cholesterol levels. High LDL levels can lead to blockages in arteries, increasing the risk of heart disease. Sesame seeds contain plant compounds like lignans and phytosterols, which help reduce cholesterol and improve overall cardiovascular function (Harvard T.H. Chan School of Public Health).
3. May Help Reduce Blood Pressure
As a rich magnesium source, sesame seeds support heart health by helping regulate blood pressure. Magnesium also plays a role in nerve function and blood sugar control (Mayo Clinic).
4. May Strengthen Bone Health
Sesame seeds are packed with essential minerals such as calcium, magnesium, manganese, and zinc. These minerals contribute to bone density and help prevent conditions like osteoporosis, especially as we age (USDA FoodData Central).
5. Boost the Immune System
Sesame seeds contain essential nutrients such as vitamin B6, vitamin E, iron, zinc, copper, and selenium. These elements support immune function, helping the body fight infections, bacteria, and viruses (National Institutes of Health).
Traditional and Personal Uses of Sesame Seeds
Our grandparents had a deep-rooted connection with sesame seeds, using them in various home remedies and daily routines.
- Sesame Oil for Massage: Many elders would massage warm sesame oil onto their joints to relieve pain and keep their skin nourished, especially during winter.
- Winter Energy Booster: Traditional sesame seed laddoos (sweet balls) are often made in winter to provide warmth and energy. These laddoos were packed with jaggery and ghee, offering both nutrition and strength.
- Hair Care: Sesame oil was commonly used to massage the scalp, which is believed to prevent premature graying and promote thick, healthy hair.
- Oral Health (Oil Pulling): A popular Ayurvedic practice involves swishing sesame oil in the mouth for a few minutes every morning to promote oral hygiene and detoxification.
- Healing Wounds: The antibacterial properties of sesame oil make it a go-to remedy for treating minor cuts, burns, and dry skin.
- Digestive Aid: Sesame seeds were often roasted and eaten with jaggery to improve digestion and prevent constipation.
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How to Integrate Sesame Seeds into Your Diet
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Til Laddos (sesame seed balls) are winter delights that pack warmth and nutrition. These are made by dry-roasting sesame seeds, melting jaggery, and then mixing them together before rolling them into small balls.
Sprinkle on Your Food: Sprinkle sesame seeds on salads, stir-fries, and yogurt for crunchy texture and additional nutrition.
Sesame Butter/Tahini: Blitz roasted sesame seeds till smooth for use as a spread or dressing.
Cooking with Sesame Oil: Cook anything you normally would with sesame oil for flavor while receiving its health perks.
Sesame in Baking: Before firing up your oven, sprinkle sesame seeds on bread, bagels, or cookies for added flavor profile and texture.References
Harvard T.H. Chan School of Public Health. “Sesame Seeds and Their Nutritional Benefits.” http://www.hsph.harvard.edu/nutritionsource/sesame-seeds/#:~:text=Sesame%20seeds%20are%20a%20good%20source%20of%20protein%2C,body%20make%20other%20needed%20proteins. Link
National Institutes of Health (NIH). “Antioxidant and Anti-Inflammatory Properties of Sesame Seeds.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658835. Link
USDA FoodData Central. “Nutritional Composition of Sesame Seeds.” LinkConclusion
Sesame seeds are not merely a crunchy garnish; they are a huge nutrient. These little seeds promote digestion and heart health, strengthen bones, and increase immunity important health benefits. A simple way to promote general health and well-being is to add just two spoonfuls in some form or the other within a day—whether in bagels, bread, or conventional sesame seed laddoos. Sesame seed oil is an additional option for cooking and skincare for its benefits. The downside is that some people might be allergic to sesame; thus, you need to monitor your body’s reactions before going on an all-sesame diet. Seek professional advice from a health practitioner or Ayurveda authority on how to best include sesame seeds in your diet.
This article or any content on this website/blog is not medical advice. It is advised to please consult your doctor/dietician to check side effects as per your health conditions. Pregnant women, people with allergies, or those on medication always make sure to consult your doctor if you’ve had/have any medical history.