Uncover the Secrets of Sesame Seeds: Nutritional Information, Benefits, Uses and Recipes

Sesame are the seeds obtained from the plant sesamum indicum. It is rich in protein, fibre, and healthy fats. They also contain calcium, B vitamins, vitamin E, and antioxidants.

As mentioned, sesame seeds contain many nutritious components. Let’s have a quick look at the nutritional value of sesame seeds.

Nutritional Value of Sesame Seeds 

According to the Source, 100 gms of the sesame seeds contain a total of 563 kcal of energy and other nutrition like;  

• Carbohydrates- 23.4 gm
• Dietary fibre- 11.8 gm
• Protein- 17.7 gm 
• Calcium- 975 mg
• Iron- 14.6 mg
• Phosphorus- 629 mg
• Potassium- 468 mg 
• Magnesium – 351 mg 

Uses of Sesame Seed 

Having known the nutritional information above, let us now look into its uses. The sesame seeds are used for following things:

1. Lowering Blood Pressure 

It is rich in calcium and magnesium, crucial in lowering blood pressure and blood vessel health. 

When the blood pressure is maintained at the correct level, it helps in reducing the risk of chronic heart disease. 

2. Heart Protectant/Health 

Sesame seeds contain monounsaturated and polyunsaturated fatty acids. This may help maintain good heart health. 

As per the American Heart Association, moderate-lower levels of monounsaturated and polyunsaturated fatty acids will reduce the risk of heart disease by reducing the levels of bad fat. 

3. Antioxidant

The sesame seeds were found to affect oxidative stress and increase the antioxidant effect positively. It has lignans, which have antioxidant properties. This will help prevent cardio diseases, neurodegenerative diseases like Alzheimer’s disease, and cancers.  

Also Read: Sabja Seeds Nutrition and Health Benefits

Benefits of Sesame Seeds

There are several benefits you can get from containing Sesame Seeds. From those, below the top 4 benefits of Sesame Seeds;

1. Improves Digestion

Sesame seeds are rich in fibre content and unsaturated fatty acids. These constituents work as a lubricant to push the content away from the intestine and help keep smooth bowel movements.  

It also acts as a colon protectant and reduces the risk of gastrointestinal diseases. 

2. Improves Immunity 

Sesame seeds are rich in zinc, which helps you stay active. They help in the activation of the T-lymphocytes of the immune system. They attack the microbes and reduce the infection. As per a source, nearly 20% of the RDI of zinc is met through sesame seeds. 

3. Relief from Pain and Allergies 

Sesame seeds are rich in copper and magnesium. Copper plays a key role in pain relief in rheumatoid arthritis, and magnesium is required to relieve respiratory problems. 

4. Healthy Bones

Sesame seeds contain calcium and zinc. Both of them are essential for strength and structure of bone. 

As per a Source regular consumption of sesame seeds can prevent osteoporosis in future life. 

Health Benefits of Sesame Oil 

Below are the top 3 Health Benefits of Sesame Oil; 

1. Control of Blood Sugar 

Many studies have shown how the sesame seeds help reduce blood glucose levels. Sesame oil is highly unsaturated, which helps keep blood glucose levels regular. 

It is a good solution for diabetic people. Pinoresinol – an essential component found in sesame seeds, plays a vital role in regulating blood glucose levels. 

2. Healthy Hair and Skin

The sesame oil is rich in compounds that restore skin and hair’s glow and strength. It is also rich in vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin. It can be used externally to massage the head and scalp and perform body massages.

The research shows the antiageing properties that nourish hair and scalp, which slows down the greying process of hair. It also protects the skin from the harmful effects of the sun and its after-effects. 

3. Mental Well-Being 

Sesame seed oil is rich in the amino acid tyrosine, which impacts serotonin activity. Sesame oil helps in the production of serotonin. Serotonin imbalance leads to depression, anxiety, and stress.  Hence, consumption of sesame oil is good for mental health. 

So far, you have read about the benefits and uses of sesame seeds. Now, let us look into some interesting recipes.

Recipes of Sesame Seeds 

The sesame seed /till seed recipes are good to taste and also good for health; here, you will find a couple of till seed recipes. 

1. Sesame Sweet/ Till ke Laddu 

Ingredients for Sesame Sweet are;

• 1 ¼ cup till seeds
• 1 tbsp ghee
• 1 ¼ cup crushed jaggery 
• ¼ th cup roasted peanuts
• ½  tsp of cardamom or elaichi powder 

Recipe for Sesame/Till ke Laddu 

• To start off. Roast the till seeds until they are golden brown in the pain. It may take around 8 minutes to do. 
• Heat the ghee in the pan, lower the flame and add jaggery to the pan. Mix it properly until the jaggery softens.
• Add the till seeds, peanuts, and the jaggery powder. Mix on the slow flame continuously. Do this step for 1 to 2 minutes until the mixture is properly made. 
• Next, take small portions of this mixture in wet hands( keep a bowl of water to keep the palms wet) and make round-shaped laddus.
• Let the till laddy cool completely before storing it in a bottle. 

2. Sesame Seed Pulao / Til ke Pulao

Ingredients for Sesame Seeds Pulao are;

• Basmati rice 1 ½ cups
• Sesame seeds/ till ¼ cup 
• Cashews – handful
• Dry coconut – ½ cup 
• Whole dry red chilies – 2 
• Ghee 4 tbsps
• Salt to taste 

Procedure to make Sesame Seeds Pulao 

• Wash the rice and soak it in water for 15-20 minutes. Drain the soaked water and fill it again appropriately; add salt and cook until it’s done. 

• Dry roast the sesame seeds 

• In a pan, add a little ghee and roast the cashew nuts(cashews should be broken into half). Roast the coconut in the same pan.

• Again, add a little ghee and saute the red chilies and bay leaves until it’s done. Add this mixture to the cooked rice. Also, add sesame seeds, cashew nut, and coconut mixture. 

• Toss and mix well. And the rice sesame pulao is ready to eat!

While sesame seeds have plenty of benefits, you have to be aware of the side effects and the precautions to be taken care of. Let’s look at these one by one.

Side Effects of Sesame Seeds 

1. Allergy

Be cautious about using sesame seed oil when applied to the face, taken by the mouth, or sprayed in the nose. If you are allergic to sesame seeds or any of their constituents or preparations like extract or oil, then do not use them. Consult a herbalist or Ayurveda doctor if you intend to use them. 

2. Changes like Bowel Obstruction

As the sesame seeds are rich in fibre content. Taking excessive amounts of sesame seeds may lead to bowel obstruction and irritation as it blocks the large intestine. 

Try to avoid milk as both sesame seeds and milk take longer time to digest. It can lead to coagulation of milk inside the intestine. This may lead to gas or heartburn. 

Precautions for Sesame Seeds 

Sesame seeds may alter the blood glucose levels. Be sure to get the blood glucose levels checked and avoid using the sesame seeds before two weeks of surgery. 

Consult your doctor about the amount of sesame seeds to be consumed during breastfeeding and pregnancy.  

Final Thoughts 

Sesame seeds have many beneficial effects. They are a storehouse of energy. It is rich in minerals and vitamins like zinc, copper, magnesium, vitamin D, and vitamin B. All the nutrients are essential to keep up with the regular functions of the body. They also help build up immunity to fight against illnesses. 

There are several delicious ways to consume it. However, be sure to rule out the aspects of allergy and consume it during critical days and phases of life. Consult an expert before taking sesame seeds to get the full benefits in a safe way.

Frequently Added Questions

References

1. Nutraceutical Importance of Sesame Seed and Oil: A Review of the Contribution of their Lignans. (n.d.). ResearchGate | Find and share research. https://www.researchgate.net/publication/275265484_Nutraceutical_Importance_of_Sesame seed
2. Nutritional, Medicinal and Industrial Uses of Sesame (Sesamum indicum L.) Seeds – An Overview. (n.d.). ResearchGate | Find and share research. https://www.researchgate.net/publication/50870025_Nutritional_Medicinal_and_Industrial_Uses_of_Sesame_Sesamum_indicum_L_Seeds_-_An_Overview
3. Nutritional and therapeutic potential of sesame seeds. (2022, April 22). Publishing Open Access research journals & papers | Hindawi. https://www.hindawi.com/journals/jfq/2022/6163753/
4. https://www.omicsonline.org/open-access-pdfs/sesamum-indicum-before-and-during-pregnancy-a-review-.pdf
5. Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus. (n.d.). PubMed.
6. ESHA Research, Inc., Salem, Oregon: “Seeds, sesame, whole, dried.”
7. Chapter 122 – Sesame (Sesamum indicum L.) Seeds in Food, Nutrition, and Health. (n.d.). https://www.sciencedirect.com/science/article/abs/pii/B9780123756886101227