Sesame Seeds: Health Benefits, Uses & Side Effects

To understand why you must incorporate sesame seeds into your daily routine, take a look at the nutritional value of 1 tablespoon of dried sesame seeds below:

Sesame seeds, also called “til” in Hindi, are available at grocery stores in every urban and rural location. However, the type of sesame seeds can vary. There are four main types of these seeds in the world.

The list includes the following -

Black Sesame Seeds - Commonly known as unhulled sesame seeds, black sesame seeds retain their outer hulls and are thus darker in colour and a tad bit stronger in flavour. In addition, one of the top black sesame seeds benefits is its higher fibre content when compared to white sesame seeds. They taste more earthy and have a very crunchy texture.

White Sesame Seeds - White sesame seeds are the most popular sesame seeds in India. They are also known as hulled sesame seeds, as they undergo an extensive process to remove their outer hull, resulting in a lighter colour and a milder flavour.

Brown Sesame Seeds - Brown sesame seeds are a lesser-known category. They fall in the middle of white and black sesame seeds as they have a very thin layer of the outer hull on them. This gives them a light brown colour, and they offer a good balance of fibre and flavour.

Red Sesame Seeds - The most uncommon type of sesame seeds is red sesame seeds. They are rarely available and add a distinctive sweet flavour to dishes when combined. However, these reddish-brown seeds are usually used for decoration in some parts of the world.

Sesame seeds are a powerhouse of antioxidants, healthy fats, numerous vitamins and minerals, and plant-based protein. These nutrients help your body in multiple ways to ensure you feel good inside and out.

Given that the most commonly used and available sesame seeds are white and black, here are some white and black sesame seeds benefits:

Benefits of Sesame Seeds for Health

Improves Bone Health- Sesame seeds are rich in calcium and zinc, which directly impact bone strength, structure, and well-being.

**Improves Heart Health-**Sesame seeds contain a healthy amount of polyunsaturated and monounsaturated fats, which help maintain heart health while reducing the risk of many heart diseases.

Provides Digestive Support- Sesame seeds' high fibre content and unsaturated fatty acids help create lubrication around the intestinal walls, allowing food to be digested better and ensuring smooth bowel movements.

Helps in Blood Sugar Management- Sesame seeds also help reduce blood sugar levels as the healthy fats in these seeds do not spike blood sugar after consumption. This is highly beneficial for people with diabetes.

Reduces Blood Pressure- These seeds are packed with magnesium, vitamin E, and various antioxidants, which can help reduce and maintain blood pressure.

Improves Mood- One of the lesser-known white sesame seed benefits for females is these seeds help reduce muscle cramps, even during monthly menstruation cycles, and improve sleep quality with their high iron and magnesium content.

Sesame Seeds Benefits for Skin

Increases Hydration- The healthy fats in sesame seeds help retain the skin’s natural moisture. This moisture acts as a protective layer on the surface to reduce significant water loss, keeping the skin supple and hydrated.

Better Skin Protection- The antioxidants in sesame seeds provide a natural defence system to the skin to fight the harmful free radicals in the atmosphere that can otherwise cause significant cell damage and increase the visibility of signs of ageing.

Fights Acne- Sesame seeds might contain some antibacterial bodies that help reduce the natural oil production within the skin surface. This further reduces potential bacterial activities, which can otherwise aggravate the formation of pimples.

Reduces Inflammation and Irritability- Sesame seeds' anti-inflammatory properties also help reduce skin irritation and redness when applied as a cooling mask mixed with other ingredients.

Benefits of Sesame Seeds for Hair

Promotes Hair Growth- Sesame oil can help stimulate the hair follicles on the scalp with a gentle massage, promoting hair growth the right way.

Scalp Nourishment- Regular application of sesame oil can nourish the scalp and provide it with the required moisture. This helps reduce the risk of excessive dryness, dandruff, and hair loss.

Reduces Hair Fall- Other than sesame oil, eating sesame seeds in any form can increase the body's nutritional intake, especially zinc, iron, and copper, which can contribute to reduced hair loss.

Benefits of Sesame: Weight Loss

Controls Appetite- Regular consumption of sesame seeds in your diet can help you feel fuller for longer. This is because of the provision of healthy fats, protein, and fibre present in these seeds. With this, you can benefit from better weight management.

Promotes Better Digestion- Sesame seeds provide the body with a good balance of soluble and insoluble fibre, which helps prevent constipation and ensures better food digestion.

Boosts Metabolism- The fibre content of sesame seeds also helps improve the body's metabolism, which allows it to digest food better and absorb the required nutrients, aiding weight loss.

Better Nutrient Absorption- Sesame seeds contain the essential vitamins and minerals your body needs to absorb nutrients from all types of foods efficiently. This ensures your body gets the required nutrients while indirectly promoting better weight management.

The recommended daily dose of sesame seeds is approximately 1 tablespoon (approximately 15 grams). However, you do not need to eat only raw sesame seeds to get the required nutritional benefits.

These seeds can be consumed in the following ways -

Seeds - A common way is to add dry or roasted sesame seeds to add flavour and crunch to your baked goods, stir-fries, and salads. Til Chikkis are a big hit in India, especially during Makar Sankranti.

Milk - Another way to incorporate sesame seeds is by making a glass of sesame milk for your consumption. You can do so by blending water and soaked sesame seeds together. This one glass will offer a rich nutritional boost of vitamins, healthy fats, and calcium.

Oil - Sesame seed oil is a standard kitchen favourite in India. This oil is extracted from the seeds and offers a high smoke point and a lasting nutty flavour. Moreover, as sesame oil is good for cooking, it can be substituted for any cooking oil used for making curries, stir-fries, and much more.

Powder - By grinding sesame seeds, raw or roasted, you can elevate your South Indian recipes. It is commonly used as a part of the curry leaves chutney powder. You can also add this powder to any other curry powder to add more flavour.

Paste - Tahini, a paste made of sesame seeds, is a popular Middle Eastern way of consuming sesame seeds. It is used as a dipping or layering sauce to add flavour to recipes.

Other Ways

• You can also use sesame seed oil for hair as part of your weekly routine to give your hair the required nourishment to stop hair fall, promote hair growth and improve scalp health.

• To treat sunburn, you can make a thick paste using malai and sesame seeds powder before applying it to the affected area. This will instantly reduce inflammation.

• To clear your skin and achieve significant hydration, make a paste using 1 tablespoon of sesame seed powder, 1 tablespoon of cold yoghurt, a few drops of honey, and a pinch of turmeric powder. Apply this paste and keep it on for 15-20 minutes.

• Sesame oil can also be used as a body lotion to moisturise it thoroughly.

• For oral benefits, you can do the Ayurvedic oil pulling using sesame oil.

• Allergic reactions

• Digestive issues

• Blood thinning

• Medication complication

• Low blood pressure due to overconsumption

• Exaggerated gout symptoms

Whether you consume sesame seeds as part of your diet or add them to your skin, hair, or oral routine, it is always recommended to exercise caution to avoid adverse reactions.

Some preventive tips are as follows -

• Always do a patch test before applying sesame seed paste or oil onto the skin or hair.

• If you are taking any medicine regularly, first check with your doctor to assess the impact of adding sesame seeds to your diet to avoid unnecessary complications.

• Consume sesame seeds in moderation or as per the recommended dose of 1 tablespoon to avoid digestive problems.

• For sensitive stomachs, start with small amounts of sesame seeds and slowly pace it to 1 tablespoon.

• For pregnant and breastfeeding mothers, consult a general practitioner before experimenting with sesame seeds to ensure your and your baby’s health is in check.

Sesame seeds are packed with a nutritional punch, and thus, adding them to your daily diet can bring numerous health benefits. From skin hydration to an improved digestive system and better weight management, sesame seeds can do it all.

Add them to your meals in any form you like and explore a wide range of recipes that are flavorful and nutritious. You must ensure to use them in moderation to avoid any potential sesame seed side effects.

If you are unsure, do a patch test before exploring the sesame seed benefits for skin and consult a doctor before adding this to your diet.

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Can you tell me some interesting recipes using sesame seeds?

Sesame seeds, also known as Til, can be used in the following recipes.

• Til laddu - dessert

• Sesame seed pulao - main course

• Til Chikkis - winter sweet

• Honey chilli potato - popular appetisers

• Stir Fry vegetables - healthy salad alternative

What are some of the white sesame seed benefits for females?

Some white sesame seed benefits for females include relief from menstrual cramps, reduced anxiety, lower stress levels, better sleep quality, more energy, better digestion, and stronger bones.

How to store sesame seeds?

Sesame seeds should always be stored in an airtight container in a cool place. This ensures no contamination and increased shelf life. However, to store sesame seeds in the form of a paste, the shelf life is limited to only a few days.

Thus, dry and roasted seeds must be stored for more extended periods, while paste, powder, and milk should be consumed within a maximum of 4-7 days.

Disclaimer: This is a general guide on the uses and health benefits of sesame seeds. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.