Sesame seeds which are called TIL in Hindi is a flowering plant in the genus sesame (1). It is the oldest oilseed crop known. Sesame is highly tolerant to drought like conditions and even grows where other crops may fail to grow. Sesame has one of the highest oil contents of any seed. The largest exporter of sesame seeds was India and largest importer was Japan. It is an annual growing plant which grows to the height of 50-100 cm. There are lots of sesame seeds benefits which we will explain here. Sesame seeds occur in many colors depending on the cultivator. Some are
Types of sesame seeds (til)
Off white colored sesame
Sesame nutrition are rich in calories, excellent source of essential nutrients, high amount of protein, dietary fiber, Vitamin B, manganese, magnesium, calcium, iron and zinc. These seeds can be consumed in the raw or dried form, or even as roasted snacks. They are used as an ingredient in several cuisines. Black sesame seeds are more flavorful and have a stronger aroma than white or brown sesame seeds and are preferably used in medicines. They contain 60% more calcium than the white ones.
Sesame seeds benefits for skin and health benefits of sesame seeds
Health benefits of Sesame seeds
High Protein Vegetarian Diet
Sesameseeds are a good source of dietary protein (2), with high quality amino acids making up 20% of the seed. Thus, they are perfect to form part of a high-protein vegetarian diet. Just sprinkle them over your salads, dishes and noodles.
Sesame nutrition contain magnesium and other nutrients that have been shown to combat diabetes. The usage of sesame oil as the sole edible oil has been found to be effective in lowering the blood pressure and plasma glucose in hypersensitive diabetics.
Sesame Cures Anemia
Sesame, particularly the black ones, are rich in iron thus sesame cures anemia. Hence, sesame seeds benefits those suffering from anemia and weakness.
- Sesame seed oil prevents atherosclerotic lesions (3) and hence, is beneficial for the heart health.
- They contain an antioxidant and anti-inflammatory compound called sesamol (4) that also exhibits anti-atherogenic properties, thus improving the cardiovascular health.
- Sesame seeds are high in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body. This prevents the risk of coronary artery disease and strokes.
Sesame contain magnesium which has anti-cancer properties. They also contain an anti-cancer compound called phytate (5). Sesame seeds have proven to be effective in reducing the risk of colorectal tumors, thus preventing colorectal cancer.
Health benefits of black sesame seeds support a healthy digestive system and colon as they are rich in fiber. This high fiber content helps in smooth functioning of the intestine, thus facilitating waste disposal and relieving constipation.
Relief from Rheumatoid Arthritis
Sesame seeds contain copper, a mineral that is vital for antioxidant enzyme systems, sesame seeds benefits to pain and swelling associated with arthritis. Besides, this mineral provides strength to the blood vessels, bones and joints (6).
Magnesium contained in sesame seeds benefits to prevents asthma and other respiratory disorders by preventing airway spasms.
Protection from Radiation Damage
Sesamol found in sesame seeds and sesame oil has been found to prevent the DNA from being damaged by radiation. Sesame seeds benefits to prevent damage to the intestines and the spleen.
Sesame contain zinc that boosts the bone mineral density and the bone health. The deficiency of this mineral can cause osteoporosis in the hip and spine area. Sesame are a great source of calcium, a trace mineral that is vital to bone health.
- Black sesame seeds benefits in lowering the cholesterol levels. They contain two substances called sesamin and sesamolin, which belong to a group of fibers called lignans (7). Lignans have a cholesterol lowering effect as they are rich in dietary fiber.
- Black sesame seeds also contain plant compounds called phytosterols which have a structure similar to that of cholesterol. Their consumption not only decreases the blood cholesterol level, but also black sesame seeds benefits to reduces the risk of developing certain types of cancer.
- Sesame seeds have the highest phytosterol content of all seeds and nuts.
- According to traditional Chinese medicine, there is a strong relationship between the internal organs and external parts such as the eyes and the liver.
- The liver stores blood and since a certain branch of the liver channel goes to the eyes, the liver can also send blood to the eyes to support their functioning.
- Black sesame seeds are beneficial for the liver as they increase the liver blood, thereby nourishing the eyes. Their therapeutic effects help in treating blurred vision and tired, dry eyes.
Nourish The Organs
Black sesame seeds benefits to increase energy, nourish the brain and slow down aging. The regular consumption of black sesame seeds can help reduce the symptoms of backache, painful or tight and stiff joints, and weakness in the joints.
Sesame seeds benefits for Skin
Sesame is rich in powerful antioxidants and possesses antibacterial and antiviral properties. It offers several benefits to your skin by bringing blood and nourishment. sesame seeds extract is rich in omega-6, calcium, magnesium, phosphorus, iron, and vitamins B and E which have been used as products of beautification.
- Sesame seed oil can provide you with glowing skin. It maintains skin flexibility by keeping it soft and supple, and heals the areas of mild cuts, scrapes and abrasions (8).
- It helps tighten the facial skin, particularly the area around the nose, and controls the enlargement of pores.
- It also controls eruptions and neutralizes the poisons which develop on the surface and in the pores.
- You can also try a facial for glowing skin. Massage your face thoroughly with sesame seed oil and scrub your face with rice or gram flour (besan) powder before washing off with warm water. Later, splash your face with cold water to close the pores.
Treatment of Cracked Heel
For cracked heels or sore feet, apply sesame seed oil every night before going to bed and cover your feet with cotton socks. This should be done for a couple of days to get soft and supple feet.
The antioxidants contained in sesame seed oil benefits in detoxifying your skin. When applied on the skin, the molecules of this oil attract oil-soluble toxins that can be washed away with hot water and soap.
- Mix half a cup of sesame seed oil with half a cup of apple cider vinegar and a quarter cup of water. This should be applied every night after splashing your face with water.
You should include sesame seed oil in your beauty regime.
Suitable For Babies
Baby skin, particularly the area covered with diapers, often gets rashes due to the acidity of body wastes. Sesame seed oil protects their tender skin against these rashes . Applying it to the nose and ears provides protection against common skin pathogens (9). It also combats dryness of skin.
Sesame seed oil is a natural anti-inflammatory agent and has excellent healing properties. Its antibacterial properties help to get rid of skin pathogens like staphylococcus (10) and streptococcus (11) as well as common skin fungi such as athlete’s foot fungus. Sesame seed oil mixed with warm water can control vaginal yeast infections.
Treatment of Sunburns
When used after the exposure to the wind or the sun, sesame seed oil can treat sun tans. It prevents the harmful ultraviolet rays of the sun from damaging your skin, thus preventing the appearance of wrinkles and pigmentation. The regular usage of this oil significantly reduces the risk of skin cancer and prevents the skin from the effects of chlorine in swimming pool water.
Sesame seeds recipes
Sesame ball or til ladoo
1 cup Khoya, crumbled
3/4 cup White Sesame Seeds
1/2 cup + 2 tbsp powdered Sugar
2 Cardamom Powder
- Dry roast the sesame seeds on low flame until light golden color.
- Remove from the flame and let them cool completely.
- Grind the roasted sesame seeds into a coarse powder and keep it aside.
- Roast the khoya on a low flame for 5 – 6 minutes. Turn off the flame.
- When the mixture is warm, add the powdered sugar and ground sesame seeds to it.
- Mix everything well.
- Take a small portion of the mixture and roll into a round shape ball.
- Store them in an airtight container.
Sesame and banana bread
125g all-purpose flour
140g whole wheat flour
125g dark brown sugar
¾ tsp bicarbonate of soda
½ tsp salt
200g toasted sesame seeds
80ml extra-virgin olive oil
2 large eggs, lightly beaten
340g mashed, very ripe bananas (about 3 bananas)
60ml plain, whole milk yoghurt
1 tsp freshly grated lemon zest
For the glaze:
85g sifted dark brown sugar
55g caster sugar
4-6 tsp freshly squeezed lemon juice
- Preheat the oven to 180C/350F/gas mark 4, and place a rack in the centre. Butter and flour a 23 x 13cm loaf tin, or equivalent.
- In a large bowl, whisk together the flours, sugar, bicarb and salt. Add 150g plus 1 tbsp of the sesame seeds and combine well.
- In a separate bowl, mix together the olive oil, eggs, mashed banana, yoghurt and zest. Pour the banana mixture into the flour mixture and fold with a spatula until just combined. Scrape the batter into the prepared tin and bake until golden brown – about 45 minutes. You want to achieve beautiful color on the cake, but at the same time you don’t want to bake all the moisture out of it. So the minute you’re in that zone, pull it, erring on the side of under-baking versus over.
- Transfer the tin to a wire rack to cool for 10 minutes, then turn the loaf out to cool completely. Meanwhile, prepare the glaze. In a bowl, whisk together the sugars and the lemon juice until smooth. When the cake is completely cool, drizzle the glaze on top of the cake, spreading with a spatula to cover, and finish with the remaining sesame seeds.
1 cup thick fresh curds , whisked
For The Tahini Paste
2 tbsp sesame seeds (til)
1 1/2 tbsp lemon juice
2 tbsp olive oil
1 clove garlic
salt to taste
For the tahini paste
- Roast the sesame seeds in a non-stick tava (griddle) on a medium flame for a few seconds.
- Allow it to cool completely, transfer to a bowl and add the olive oil, lemon juice, garlic and salt.
- Blend in a mixer to a smooth paste. Keep aside.
How to proceed
- Combine the curds and the prepared tahini paste in a bowl and mix well using a whisk.
- Serve chilled with pita bread or lavash.