Sesame Seeds: Top 11 Benefits, Healthy Recipes, and More

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“Til” or sesame seeds are a kitchen staple in every Indian home for generations. Known to mankind for thousands of years, sesame seeds are a power of minerals and earned a special place in Ayurveda and other traditional medicinal forms.

To maintain the beauty and youth to provide sufficient dietary fiber, sesame seeds, or TILs are popular with many holistic and alternative medicine for its healing properties and its ability to fight several health problems.

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While you can not use up much, your ancestors you have used in a variety of dishes to prolong their lives by building a good immunity with fiber and protein content. These little nutty flavored seeds offer definitely a great alternative to processed foods used for the same reason.

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Table of Contents

Nutritional Facts of Sesame Seeds

Sesame seeds grow in pods of Sesamum indicum, a flowering plant found mostly in tropical regions of India and Africa. Sesame seeds are rich in essential minerals such as zinc, copper, magnesium and calcium. It also contains a number of complex vitamin B and a high number of antioxidants, fiber and protein.

Given below is the nutritional information of 100 g of sesame seeds-
Energy – 563 kcal
Carbohydrates – 25 g
Dietary Fiber – 16.8 g
Fats – 43.3 g
Protein – 18.3 g
Calcium – 1450 mg
Iron – 9.3 mg
Phosphorous – 570 mg
Copper – 2.29 mg
Zinc – 12.20 mg

In addition to their nutritional value, sesame seeds have many health benefits that will make you want to include these small organic wonders in your diet immediately.

Top 11 health benefits of Sesame Seeds

1. Healthy Skin and Hair

Are you losing your hair for the lump or feel to the skin glow like its decreasing? Then turn sesame seeds before picking any product manufactured skin and hair. The seeds and oil contain organic properties tremendous restoring skin radiance and strength of hair.

Filled with vitamin B complexes, such as thiamin, niacin, folic acid, pyridoxine and riboflavin, these seeds are among the best organic alternatives to achieve a healthy skin and regulate hair.Along one seed consumption can enter the scalp once a week and body massage routine to improve skin and hair health.

2. Stronger Bones

Until it contains a considerable amount of calcium needed for the human body. Even the presence of zinc acts as a critical mineral in strengthening bone structure. According to multiple studies, eating sesame seeds regularly can help prevent osteoporosis later in life.

3. Helps Control Blood Sugar Levels

Multiple studies have claimed that eating sesame seeds or helps regulate your blood sugar, especially for diabetics oil. Eventually, it acts as a regulator of blood sugar due to its organic carbohydrate, high protein and low content of healthy fats.

In addition, the presence of pinoresinol, a high value of lignans derived from plants with multiple health effects, plays an essential role in maintaining and regulating blood sugar levels.

4. Keeps Blood Pressure in Check

You already know that sesame seeds are rich in magnesium. But did you know that help prevent hypertension and blood pressure? Polyunsaturated fats and the present compound in sesame oil are known to maintain blood pressure levels in check.

5. Organic Source of High Energy

Along with numerous vitamins and minerals, sesame seeds are a good source of energy, since they have high content of fat, mainly omega fats 3. They also contain amounts high fiber, iron, calcium, magnesium, and phosphorus levels energy boost

6. Pain and Allergy Reliever

Til is rich in essential minerals and provides your body with a necessary dose of copper, magnesium, and calcium. While copper is suitable for people with rheumatoid arthritis, magnesium is ideal for people with respiratory problems.

7. Good for Your Thyroid Health

Our thyroid gland contains the highest concentration of selenium of any organ of the body, playing a fundamental role in the production of thyroid hormones.

Sesame seeds provide almost 18% of the reference daily intake of selenium (RDI) of both seeds unpeeled and peeled, so choosing the right diet thyroid combat. Furthermore, the presence of iron, copper, zinc, and vitamin B6 in these seeds support the creation of thyroid hormones and thyroid health aid.

8. Improve Body Immunity

With all the talk coronavirus go around the world, immunity has become a trending topic. Sesame seeds that help in building immunity with vitamins, minerals and full of energy.

For example, zinc intake helps develop and activate T-cells that are part of the immune system of the body that recognize and attack invading microbes.

9. Helps Maintain Mental Well-being

Sesame oil contains an amino acid, tyrosine, which affect serotonin activity. Is a neurotransmitter that affects our mood. An imbalance of serotonin can lead to depression or stress, and sesame seed oil helps in the production of serotonin, reducing the chances of anxiety and enhance the feeling of positivity.

10. Improves Digestion

Constipation is a common digestive problem faced by several people. If you are also struggling to maintain a clear digestive tract, turn black sesame seeds. They help in curing constipation with its high fiber and unsaturated fatty acid content.

While the oil found in these seeds can function as lubricate your intestines, fiber helps keep stools soft.

11. Contains Antioxidants and Has Anti-inflammatory Properties

Sesame oil has sesamol and sesaminol. Are two antioxidants that have positive effects on your health. Reduce cell damage caused by free radicals. Furthermore, sesame oils also have anti-inflammatory properties that help treat joint inflammation, toothaches, and scratches properties.

2 Healthy Recipes of Sesame Seeds

1. Sesame Seeds Ladoo or Til ke Ladoo


  • 1 cup sesame seeds
  • 0.75 cup peanuts
  • 0.75 cup shredded coconut
  • 1.75 cups powdered/grated jaggery
  • chopped dates/ dry figs
  • Water (as needed)
  • 1 tsp cardamom powder
  • Oil for greasing the palm

Instructions for Preparation

  1. Heat a skillet roasted seeds and sesame slightly dry for a couple of minutes. Remove to a plate and set aside.
  2. In same skillet, dry roasted peanuts and one after another coconut on a plate and remove. Once cool, crush or grind to thick and set aside.
  3. In the same pan, add the grated coconut and bake on low heat until it turns light brown. Remove the coconut on a plate and keep aside.
  4. Now, take powdered brown sugar in a pan and add 3 teaspoons of water to it. Keep on low heat and boil.
  5. Continue boiling the mixture until it becomes soft enough to be shaped into a ball.
  6. Now, mix the roasted peanut mixture with the jaggery solution well.
  7. Pulse dates / Dried figs, crushed peanuts, toasted coconut, sesame seeds and cardamom powder until well combined. palms of fat and put into practice ladoos small.
  8. Keep the ladoos in an airtight container.

2.Sesame Seeds Smoothie


  • 2 small bananas, Diced
  • 1 apple, Diced
  • 0.25 cup oats
  • 0.25 cup almonds and cashew
  • 1 tsp honey
  • 1 glass of cold milk
  • 1 tbsp of sesame seeds
  • Ice (as per choice)

Instructions for Preparation

  1. Put the fruit into cubes, oats, honey, nuts, half a teaspoon of sesame seeds and milk in the mill and mix well. You can also put ice on it if desired.
  2. Make sure the resultant mixture is thick.
  3. Pour into a glass and top with remaining sesame seeds for a crisp and nutty flavor.
  4. Enjoy your healthy smoothie.


Til or sesame seeds are an inexhaustible source of energy and heat. They contain various minerals, such as zinc, copper, iron, magnesium and fluoride. They are the best organic source of multivitamins. Vitamin B and D, sesame seeds contain many essential elements for the human body.

All these minerals and vitamins that help getting healthier and increase your immunity to fight diseases and illnesses. In addition, sesame seeds provide healthy fats to the body, which does not add to his obesity, but maintains a balanced acid level for your organs function properly.

If you want to know more about how sesame seeds or other nuts that provide fantastic health benefits, then talk to experts in HealthifyMe. Our team will help you organize a diet plan based on your preferences and help you stay healthy.

Frequently Asked Questions

1. Is it safe to eat sesame seeds daily?

A. Yes. It is safe to have 1 tbsp sesame seeds daily if no related allergy.

2. Can you eat sesame seeds raw?

A. Yes. Crudest form of sesame seeds gives great benefits of stored nutrients in it. But a disturbed digestion can choose soaked seeds to aid digestion

3. Should we eat these seeds on an empty stomach or a full stomach?

A. There are some Ayurvedic remedies suggest having medicinal combination of these seeds empty stomach. But overall, sesame seeds can be added with food and seeds can chew 1-2 teaspoon post meals for better digestion also as a mouth freshener. These seeds can also be added as mid mini meals.

4. Should sesame seeds be soaked overnight before eating them the next day?

A. People who are faced with poor digestion problem and not go well with raw seeds are soaked overnight or for 4-5 hours before consuming.

5. What is the healthiest way to consume sesame seeds?

A. The seeds chewing raw gives the most benefits, but people with sensitive stomach can chew soaked seeds. Broil or slightly stronger too.

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