Health And Diet

A Nutritious Ingredient That You May Easily Find At Home – Sesame Seeds

Sesame seeds are small oil-rich seeds with a mild crunch and a nutty flavour that can be used in several traditional foods and baked goods. Sesame seeds are used in many Middle Eastern and Asian dishes. Sesame oil extracted from the seeds is extremely important due to its properties. Everyone enjoys the oil because it is resistant to rancidity. These seeds have been used for medicinal purposes since the beginning of time and are well-known for their health benefits. You’ve come to the right place if you’re looking for details on the health benefits of sesame seeds.

A powerhouse of minerals, sesame seeds have been a staple in Indian kitchens for decades. For thousands of years, sesame seeds have been used in Ayurveda and other ancient medicinal systems. Many holistic and alternative remedies value sesame seeds, or til, for their medicinal properties and ability to combat a range of health problems, from maintaining health and vitality to providing adequate dietary fiber. Our forefathers and mothers used it in a variety of dishes to improve their immunity and provide fiber and protein, which helped them live longer.

“These tiny seeds don’t just taste amazing and nutty but are a great way to balance reproductive hormones in women. They make an integral part of seed cycling wherein the seeds sesame, pumpkin, sunflower and flax seeds are used to create a progesterone-estrogen balance in women. They are also a good source of calcium and make a healthy dessert for the sweet tooth when combined with jaggery. Til laddoo as it is called keeps the body warm when the temperatures go low. Hence, til laddoo makes an important part of the religious festival Makar Sankranti and Lohri that mark a change of season in India.” – Says Vriti Srivastav, a Holistic Nutritionist & Founder, Saurasya wellness teas.

Let’s look at some health benefits of Sesame seeds

➢        Helps to keep cholesterol in check – Sesame seeds contain phytosterols, which are known to reduce bad cholesterol levels in the body. So, if you have high cholesterol, you should think about using these magical seeds in your regular diet.

➢        Lowers oxidative stress – Oxidative stress is caused by the body’s production of free radicals when it uses oxygen. Free radicals damage healthy cells over time leading to health issues. Cancer, diabetes, cardiovascular disease, and heart failure have all been linked to oxidative stress. Sesame seeds are rich in antioxidants, which may help to reduce oxidative stress.

➢        Osteoarthritis relief – Some studies have shown that adding 1.5 ounces of powdered sesame seeds to one’s diet, along with their medications, will help people with osteoarthritis. This may be attributed to the presence of calcium and magnesium in sesame seeds. So, to relieve the discomfort, simply add some sesame seeds to your daily meals.

➢        Good for blood pressure – High blood pressure can wreak havoc on your overall health without warning, leading to stroke and heart issues. So it’s important to keep the blood pressure under control. In a small study published in the Nutrition Journal, people with prehypertension or who were at risk of developing high blood pressure shortly were able to reduce their systolic blood pressure substantially by adding black sesame to their diet for four weeks.

➢        Aids in weight loss – Sesame seeds are said to boost fat burning by increasing metabolism and assisting liver function. Packed with nutrients like protein, fiber, calcium, magnesium and iron, sesame seeds make a nutritious snack and add on to various meals.

➢        Benefits to oral health – Sesame seeds are well-known for their powerful effects on oral health. There are many advantages to oil pulling with sesame oil. By reducing the number of streptococcus bacteria in your mouth, it improves your overall oral health.

Some additional health advantages

Skin and hair  

Do you notice that your hair is falling out in clumps or that your skin’s radiance is fading? Then, before you pick up any imported skin or hair product, try sesame seeds. The seeds and their oil have incredible organic properties that help to restore the skin’s radiance and hair’s resilience. These seeds are high in Vitamin B complexes including thiamine, niacin, folic acid, pyridoxine, and riboflavin, making them one of the best organic options for maintaining healthy skin and hair. In addition to daily seed intake, a once-week scalp and body massage routine will help to improve skin and hair quality.

Maintains Blood Pressure Regulation 

Sesame seeds are high in magnesium, as you probably already know. Magnesium helps maintain blood pressure by relaxing the muscles and nerves. Blood pressure is also believed to be regulated by polyunsaturated fats found in sesame oil.

High-Energy Organic Source 

Sesame seeds, in addition to providing numerous vitamins and minerals, are also a good source of energy due to their high-fat content, especially omega 3 fats. They’re also high in fiber, iron, calcium, magnesium, and phosphorus, all of which help you feel more energized.

Pain and Allergy Reliever

Til is high in important minerals, like copper, magnesium, and calcium, which your body requires. Copper is good for rheumatoid arthritis, whereas magnesium is good for respiratory difficulties.

Good for Your Thyroid Health

The thyroid gland has the largest concentration of selenium of any organ in the body, and it is essential for the production of thyroid hormones. Sesame seeds, both unhulled and hulled, provide about 18 per cent of the selenium reference daily intake (RDI), making them an excellent dietary alternative for thyroid problems. Additionally, the inclusion of iron, copper, zinc, and vitamin B6 in these seeds improves thyroid health by supporting thyroid hormone production.

Improve Your Immunity 

With all of the debate about the coronavirus going around the world, immunity has become a hot subject. Sesame seeds, which are high in minerals and vitamins, aid in the development of immunity. Zinc, for example, aids in the development and activation of T-lymphocytes, which are immune cells that identify and destroy invading microbes. 

It is beneficial to one’s mental health.

Tyrosine, an amino acid found in sesame oil, influences serotonin activity. It’s a kind of neurotransmitter that affects our mood. Sesame seed oil aids in serotonin development, reducing anxiety and stress.

Helps with Digestion 

Constipation is a common intestinal issue that many individuals suffer from. Switch to black sesame seeds if you’re having trouble keeping your digestive tract clean. Their high fiber and unsaturated fatty acid content aid in the treatment of constipation. Although the oil in these seeds will help to lubricate your intestines, the fiber helps to keep bowel movements smooth.

Now that you know how sesame seeds can support your overall health, incorporate them into your diet and reap the rewards.

Nutritional Values 

Sesame seeds are found in the pods of Sesamum Indicum, a flowering plant native to India and Africa’s tropical regions. Critical minerals like zinc, copper, magnesium, and calcium are abundant in sesame seeds. It also has a lot of antioxidants, fiber, and protein, as well as many Vitamin B complexes. Sesame seeds have many health benefits, in addition to their nutritional value, that will make you want to incorporate these tiny organic wonders into your diet right away.

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Ankita Kushwaha

Ankita Kushwaha is not only a food blogger; but also a public relations specialist with 6 years of fabulous experience in the same field, as well as a solo traveller. She launched the Bhukkadpet blog, featuring traditional Indian desi cuisine. The adventurer, as you might expect, is a bucket-list expert. You, as a foodie, will definitely be fascinated by her list of top-notch activities a foodie should!



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