Last updated on : 03 Oct, 2024
Read time : 9 min
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.
According to the Source, 100 gms of the sesame seeds contain a total of 563 kcal of energy and other nutrition like;
Having known the nutritional information above, let us now look into its uses. The sesame seeds are used for following things:
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.
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.
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
There are several benefits you can get from containing Sesame Seeds. From those, below the top 4 benefits of Sesame Seeds;
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.
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.
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.
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.
Below are the top 3 Health Benefits of Sesame Oil;
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.
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.
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.
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.
Ingredients for Sesame Sweet are;
Recipe for Sesame/Till ke Laddu
Ingredients for Sesame Seeds Pulao are;
Procedure to make Sesame Seeds Pulao
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.
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.
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.
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.
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
Yes, it is safe to use one teaspoon of sesame seeds daily. Make sure you are not having an allergy before using it.
Sesame seeds may be taken in raw form; however, if you face any difficulties after consuming them. It is best to take advice from a doctor.
The sesame seeds, when ingested on an empty stomach as per ayurveda, have medicinal effects. However as per modern medicine, it can be taken with food or in mouth freshener.
Yes, sesame seeds contain carbohydrates.
The black sesame seeds are crunchier and also light on the stomach(easy to digest). There are a limited number of studies on differentiating between the two types of sesame seeds, which is better.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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