10 Health Benefits of Sesame Seeds (Til) for Male & Female

Ashu’s Curiosity

Every year Ashu’s mother prepares Til laddu a common Indian dessert on the occasion of Makar Sankranti. Ashu loves these laddus because of the other stuffings in them along with Til seeds.

But this is not the only time when Ashu consumes Til. But throughout the winter his mother uses Til or Sesame seeds in multiple Indian dishes and cuisines.

From his mother, he came to know that sesame seeds provide much-needed warmth to the body and they are also good to boost immunity against winter illnesses.

But Ashu is not satisfied with the answer of his mother and now he again visits know ur diet to get more information about the health benefits of sesame seeds (Til), its uses and side effects. Let us see what he finds:

What are Sesame Seeds or Til?

Sesame seeds are nothing but the seeds extracted from the sesame plant. This plant is mostly cultivated in the tropical and sub-tropical regions of Africa and Asia. There are multiple uses of sesame seeds (Til) ranging from culinary to industrial uses.

These seeds carry a lot of oil content due to which they are preferred to extract edible oil called Sesame seeds oil. These seeds are available in two different colours black and white. But, they are mostly used by combining both varieties.

Read more about- Nuts & Seeds

Interesting Fact about Sesame seeds or Til

Sesame seeds are the oldest oilseeds and they were first cultivated in the Sunda Islands of Indonesia over 4000 years ago. From there traders took them to India, China, the Middle East and as far as Europe where they were even used to prepare wine as an offering for God.

Nutrition in Sesame Seeds (Til)

Following is the list of nutrients and minerals that you can have by eating 100g of sesame seeds:

Source: US Department of Agriculture

Health Benefits of Sesame seeds (Til) for male & Female

There are multiple health benefits of sesame seeds (Til) for male and we will discuss 10 of them here:

Rich in Antioxidants

When you eat Til laddu or sesame seeds then you are getting a lot of antioxidants along with other nutrients. These antioxidants are vital to maintaining a healthy lifestyle because they are helpful in eliminating free radicals. These free radicals are responsible for increasing oxidative stress which can damage cellular growth in your body.

Boosts Immunity

The human body needs a strong immune system to prevent the risks of chronic diseases and illnesses. Sesame seeds contain nutrients like Zinc, Vitamin E, Vitamin B6 and others that are required to strengthen the immune system. All of these compounds help in the development of white blood cells in the body to eliminate the invading pathogens and microbes.

Anti-inflammatory Properties

Due to the presence of several antioxidants, you can add sesame seeds to your diet to tackle the problem of inflammation. One such compound is Vitamin E which works as an anti-inflammatory agent to pacify any oxidative stress on the organs.

Lowers Bad Cholesterol

Some of the compounds like lignans and phytosterols present in sesame seed or Til are effective in lowering bad cholesterol levels. There are certain studies that have found the impact of sesame seeds in lowering the LDL cholesterol levels in the body.

Due to the presence of polyunsaturated and monounsaturated fatty acids in these seeds, they can lower the bad cholesterol in your body.

Good for Oral Health

The overall health of a person is directly related to oral health and sesame seeds can help in maintaining that health as well. Sesame seed oil can especially help you in getting rid of bacteria that can cause tooth decay. This is an ancient process where you just need to apply sesame seed oil around your teeth and gums in the early morning.  

Prevents Cancer

As we discussed above, Sesame seeds contain several antioxidants that can lower the oxidative stress on the cells. Damaged cells are the primary reason behind the development of cancer in the human body.

Sesame seeds also have anti-mutagenic properties that reduce the chances of uncontrolled cell mutation. Cell mutation can also lead to the development of cancer.

Effective against Digestive Issues

Due to our fast lifestyle, most of us have unhealthy eating habits that are responsible for the development of various digestion issues. Sesame seeds are rich in dietary Fiber that can help in better digestion of food and relief from issues like constipation, indigestion and bloating.

Dietary Fibers are also required to promote the growth of gut bacteria in your intestine. They are needed for proper digestion, absorption of nutrients and the support of the immune system.

A source of Plant Protein

Sesame seeds are a good source of plant-based protein, especially for those who are vegetarians and avoid animal-based protein. Gym lovers can add these seeds to their diet to make it protein-rich. Protein is essential for the development of muscles and growth hormones.

If you are taking sesame seeds for protein then you should consume them after roasting or hulling them. This is because in fasters the protein absorption in the body.

Enhances Bone Health

Sesame seeds are a great source of nutrients such as calcium, protein and magnesium that are essential for bone development. Moreover, these seeds contain bioactive components like phenolics and phytosterols that are needed to prevent bone-related issues like arthritis and osteoporosis.

Sesame Seeds Benefits for Hair and Skin

Eating sesame seeds regularly is also helpful in maintaining the good health of hair and skin. These tiny seeds have anti-aging properties which means they improve the skin tone and enhance the youthfulness of the skin. Also, these seeds detoxify the skin cells to remove impurities and other harmful waste.

Sesame seeds are also effective in boosting hair growth. This is because they have a lot of nutrients such as protein, calcium and magnesium that are needed for development and preservation of hair follicles.  Copper in these seeds can help in the production of melanin, a pigment that prevents hair greying.

Uses of Sesame Seeds (Til)

As discussed, we can enjoy several health benefits of Sesame seeds by adding them to our daily meals. So now let us see what are the different uses of Sesame seeds (Til):

Sesame seed oil

Sesame seed oil is widely used for cooking purposes in East Asian and Middle Eastern countries due to its health benefits. But you can also use sesame seed oil in raw forms:

• By applying it on the skin as a skin moisturizer.
• Put some oil in your hair if you are suffering from regular hair fall problems.
• Develop a habit of cleaning teeth with sesame seed oil in the morning to avoid dental problems.

Hulled or Roasted Sesame Seeds

For centuries, sesame seeds or Til have been regularly used in Indian kitchens. There is a wide variety of dishes that are prepared by using sesame seeds as an ingredient. The baking industry is also a major consumer of these seeds and some common baked foods in which sesame seeds are used such as Til Toast, Til biscuits and toppings on bread and rolls.

Sesame Seeds (Til) Recipes

Now let us see what are common sesame seeds (Til) recipes that you can prepare at home:

Til Laddu (Sesame Laddu)

If you are an Indian, you have enjoyed this flavourful and mouth-watering dessert, especially during Makar Sankranti celebrations. To Prepare this recipe you need to follow these steps:

• Start with boiling 1-2 cups of water with jaggery and cook it for 2-3 minutes to make it jaggery syrup.
• Now, in another pan, roast sesame seeds in the desi ghee on a low flame.
• Once they are properly roasted, add the jaggery syrup and put some cardamom along with rose essence in it. Stir the mixture thoroughly.
• In the end, make small balls of the mixture and store them for future consumption.

Til Papdi/ Til Patti (Sesame Seed Brittle)

Til Patti or Sesame seed brittle is also a commonly eaten dessert, especially during winter. It carries the health benefits of sesame seeds along with its taste and flavour. To prepare you need to follow these simple steps:

• Begin by preparing a mixture of water, nutmeg, salt, honey and sugar in a pan by stirring well in the pan.
• Once it turns into a smooth slurry, add raw sesame seeds and butter to the mixture and continue stirring for the next 10 minutes.
• Take a large sheet and apply some melted butter to it. Pour the mixture on the sheet and put it aside to cool down. Once it is cool, break the Til patti into small pieces and serve with tea.

Sesame Paneer

A good idea for serving your guests in celebrations and kitty parties. To make this easy recipe you need to follow the below-mentioned steps:

• Make a batter by combining flour, cornflour, water, soya sauce and salt. Try to get a thick batter.
• Cut paneer into small cubes and then dip them in the batter.
• Now deep fry them in the hot oil over a pan until they turn golden brown.
• Serve these delicious sesame paneer cubes with mint chutney or tomato ketchup.

Sesame Seeds (Til) Side Effects

Yes, eating sesame seed or Til is good for health but you need to limit its consumption to the recommended quantities that is 1-2 tablespoons or 15-30 grams as per nutritionists. But over-consumption has certain side effects that are:

Allergic Reactions

Because sesame seed is rich in fatty acids there are chances that you can have some allergic reactions after eating it. So, if you observe any symptoms like itching, redness on the skin or breathing difficulty then you should avoid eating these seeds.

Lowers Blood Pressure

The high content of Potassium in sesame seeds can lower your blood pressure levels even below normal levels. So, if you regularly have lower blood pressure then you should take advice from your doctor before eating sesame seeds.

Reduce Blood Sugar Levels

If you are a person who has low blood sugar levels then you should be cautious about taking sesame seeds in your meal. The reason is that they contain a lot of dietary fibers and other compounds like magnesium that can fasten the release of insulin and lowers blood sugar levels.

Conclusion

This Makar Sankranti, Ashu will enjoy Til Laddu and Til Patti with satisfaction because he is aware of the health benefits of sesame seeds (Til). There are several health advantages that can help you in avoiding chronic illnesses in winter. Due to a long list of nutrition in sesame seeds (Til), they can be considered a winter superfood.

But at the same time, Ashu understands that over-consumption of Til or sesame seeds can have serious health risks. Sesame seeds (Til) side effects include allergic reactions and lowering your blood pressure and blood sugar levels. So, you should consume these seeds in the recommended quantity only.