Health Benefits & Nutritional Values of Sesame Seeds

Health Benefits & Nutritional Values of Sesame Seeds

Sesame seed is a croppy herb that is one of the oil-rich seeds. It is known as ‘queen of oil seeds’ and strongly recommended by Ayurveda and traditional forms of medicine to treat various diseases since ancient times. Read more to know the health benefits of sesame seed.

It helps to stimulate body heat, skin, energy, and hair benefits. These tiny seeds can be used in the Indian kitchen.

Sesame seed is obtained from the pods of sesame plants that is one the traditional oilseed plants in the world.

It is botanically known as Sesamum indicum that is a flowering plant and can be found in the tropical regions of India and many parts of Africa.

This plant can withstand hard drought conditions. These small seeds are 3-4 mm long and 2 mm wide. Sesame is a tiny, nutty-flavored seed with many effective medicinal properties, and it can fight against various health disorders related factors that stimulate metabolic disorders, infectious and inflammatory diseases.

Consume a spoonful of sesame seeds in your daily food because of its antioxidant, anti-diabetic, antimicrobial, anti-cancerous properties.

It works as a gastroprotective factor as well as restoring hormonal balance in women. It protects the health of your liver. Sesame seed is a rich source of protein, fiber, minerals, soluble carbohydrates, oil, phytate, lots of vitamin B, and dietary minerals such as calcium, phosphorus, iron, zinc, and magnesium.

Common Names of Sesame Seeds (Ellu Vithai):

Botanical Name: Sesamum Indicum
English Name: Sesame Seeds
Tamil Name: Ellu
Malayalam Name: Ell
Telugu Name: Nuvvulu
Hindi Name: Til
Sanskrit Name: Tila

Nutritional Benefits of Sesame Seeds

Rich Source of Fiber

Sesame seeds are a powerhouse of fiber. Thirty grams of unhulled sesame seeds contains 3.5 grams of fiber. A good amount of fiber consumption improves digestion, decreases the chances of obesity, improves heart health, prevents type 2 diabetes, and prevents various types of cancers.

Rich Source of Vitamin B

Many people who eat only vegetarian foods have Vitamin B deficiency. Vitamin B is responsible for many functions, such as regulating cell function and improves metabolism. Around 30 grams of both unhulled and hulled sesame provides 19% thiamine, 14% vitamin B6, 11% niacin helps to get vitamin B.

Rich Sources of Protein

Sesame seed is filled with rich amounts of protein, and it provides 5 grams of protein in 30 grams of sesame seeds. According to many studies, the roasted and hulled seeds contain high amounts of protein because the process decreases the amounts of phytates and oxalates that interfere with the nutrient absorption. Consume sesame daily to get stronger bones and healthy muscles.

What are the Health Benefits of Sesame Seeds?

Sesame is an oil-filled seed that contains many medicinal properties widely used in Ayurveda, Siddha, Unani, and other traditional medicines to treat several chronic diseases. By consuming sesame seeds in your daily food, you can get many health benefits.

Improves bone health

Consuming sesame seeds with hulls regularly provides rich amounts of calcium, especially for women, it improves the health of bones. It contains many natural compounds like oxalates and phytates, that makes slow the absorption of nutrients in the body. Eating soaked, roasted, and sprouting sesame is more beneficial. It will decrease the concentration of the natural compounds and help to the absorption of more nutrients.

Decreases Cholesterol and Triglycerides

Sesame seeds contain 15% of saturated fat, 41% polyunsaturated fat, 39% monounsaturated fat. It contains huge amounts of monounsaturated fats and polyunsaturated with two plant compounds such as phytosterols and lignans that are widely present in the seeds to control the l bad cholesterol level. Many doctors or Ayurvedic practitioners recommended taking 40 gms of sesame seeds daily to decrease 10% in total triglycerides.

Boosts Immunity

The sesame seeds contain rich amounts of many nutrients such as vitamin B6, E, copper, iron, selenium, zinc that play an important role in the white cell production that fights against infections. If you are suffering from zinc deficiency, consume sesame seeds to increase the levels.

Controls Blood Pressure

According to many studies, sesame oil contains sesamolin and sesamin compounds that help to decrease blood pressure and strain on the cardiovascular system naturally. Sesame seeds contain up to 25% of magnesium that is a powerful vasodilator used to reduce blood pressure, and it plays an important role in protecting the health of the cardiovascular system.

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Regulates Period

Irregular period or Oligomenorrhea is a common issue in women. It may occur due to the imbalance of hormones, fatigue, and stress, and it is important to regulate the period cycle. Sesame seeds contain good amounts of lignans that help to control the production of the excess hormone. Dry the roasted seeds and grind it with jaggery powder. Consume this mixture daily during the second half of your menstrual cycle.

Control Diabetes

Many evidence reveals that the treatment of both sesame oil and anti-diabetic medication decreases the level of blood sugar by 36%. Sesame seeds contain magnesium that does not only reduce blood pressure and also inhibits the instant increasing level of blood sugar.

Anti-Cancerous

Phytate and magnesium provide powerful anti-carcinogenic properties. Consuming sesame seeds decreases the chances of lung, prostate, breast, pancreatic, and colorectal cancers.

Reduces Weight

Sesame seeds contain rich amounts of protein that help to increase your metabolic rate, prevent the consumption of excessive calories, control the appetite, so it reduces weight. By consuming sesame seeds in your food, you can get adequate fiber content that helps to improve your gut health.

Fights Oxidative Stress

Regular consumption of sesame seeds increases the anti-oxidant activity in your blood that fights against oxidative stress and prevents many chronic diseases. Actually, the sesame seeds contain rich amounts of gamma-tocopherol that is one of the types of vitamin E that gives your skin health.

Cures Inflammation

Many studies found that sesame seeds are at the top of the list of anti-inflammatory foods because it contains rich compounds in both oil and seeds. Chronic inflammation may lead to cancer, obesity, and increase the chances of heart diseases and kidney problems.

Treats PCOS

If you are suffering from weight gain and PCOS, take a spoon of sesame seeds. It contains rich amounts of magnesium, calcium, zinc, protein and low carbohydrates that help to decrease the insulin levels and regulate hormone imbalance. To get relief from PCOS, roast it in the pan and eat daily morning.

Nutritional Values of Sesame Seeds (Ellu Vithai)

The sesame seeds contain rich amounts of natural oils that contain 60% effective oil of the lignan family. The oil gets from sesame seeds that contain numerous oleic and linoleic acids, the majority of those are gamma-tocopherol and other isomers of the vitamin. The sesame seeds also contain rich sources of important amino acids such as tryptophan, lysine, and methionine. The sesame seeds contain lots of nutrients that provide many health benefits such as reducing the chances of heart diseases, making the bones stronger, preventing cancer, and improving digestion.

Nutrition Value Of Sesame Seeds Per 100 grams

NUTRIENT VALUE
Calories 573
Total Fat 49.67 g
Carbohydrates 49 g
Protein 17.3 g
Sodium 11 mg
Potassium 468 mg
Calcium 975 mg
Iron 14.55 mg
Magnesium 351 mg
Dietary fiber 11.8 g
Phosphorus 629
Vitamin A 9 mcg
Vitamin B6 0.79 mg
Vitamin E 0.25 mcg
Niacin 4.52 mg
Thiamin 0.79 mg
Riboflavin 0.25 mg
Folate 97 mcg
Zinc 7.75 mg

What Is Gingelly Oil?

It is called sesame oil or gingelly oil that is extracted from the seeds, and it is a source of many therapeutic properties.

Sesame oil is pale yellow in color, gingelly oil is amber in color, and it depends on the extraction process.

Sesame oil is extracted from the raw seeds of sesame using the cold-pressed process. The gingelly oil is made with a little high temperature to give a yellowish-orange color. The other variety is extracted from roasted seeds that contain dark brown color.

Sesame is used in high smoke points for deep frying, gingelly oil works best for stir frying, and the dark brown oil is used only for improving flavor on salads.

Though it is amber, pale or dark yellow in color, these oils help to enhance your hair and skin health, reduce the stress, and strengthen your bones. These oils contain rich amounts of vitamins A and K, so it is traditionally used for massaging babies.

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Benefits of Sesame Seeds Oil (Gingelly Oil)

Improves Skin Health

Gingelly oil is a rich source of zinc that is one of the main minerals that helps to improve the skin health. Massaging every week with gingelly oil increases elasticity, decreases oxidative stress, delays aging by making skin soft, and clears dark spots. Many traditional medicines recommend applying gingelly oil on fungal infections to get instant relief, and it protects the skin from harmful UV rays.

Improves Dental Health

If you are suffering from dental pain, sesame oil is a great relief. Take a spoonful of oil that clears the dental plaque and protects your teeth from streptococcus mutans that cause bacterial growth. Rub the sesame oil on your teeth that help to retain the natural color.

Sesame Seeds Benefits for Hair

Gingelly oil is an effective remedy for nourishing your dull hair. Consuming gingelly oil regularly helps to reduce the hair loss and retain the natural color of hair. Gingelly oil contains powerful anti-bacterial properties that help to prevent dandruff and bacterial growth.

Helps in Baby Growth

Traditionally, Gingelly oil is used in Indian households daily for massaging the baby. Many studies found that gingelly oil not only increases blood circulation and also stimulates sleeping patterns for newborn babies.

Relieves Anxiety

Gingelly oil contains rich amounts of tyrosine that helps to stimulate serotonin in the brain. The massage of warm gingelly oil stimulates positive thought, releases happy hormones, relaxes the nervous system, and decreases stress.

Gingelly Oil Pulling

Oil pulling is a traditional and popular treatment that has been used in Ayurveda since ancient times to prevent bacterial infections and helps to manage dental health.

Sesame oil or gingelly oil is the best choice for oil pulling because it kills bacteria, improves oral health, and decreases inflammation.

It is a great way to retain the original color of your teeth. According to many studies, pulling oil regularly decreases the amount of bacteria present in saliva. It works great with chlorhexidine, so many dentists recommend it as a mouthwash.

Prevents Cavities

Cavities may be caused due to the poor dental hygiene and excessive consumption of sugar items. Bacteria can form in the food particles in the mouth to form stronger acid that clears tooth enamel and decay. Regular oil pulling on an empty stomach helps to prevent cavities and improves oral health.

Relieves Bad Breath

Bad breath or halitosis is a common oral problem that is frequently caused due to the poor oral hygiene, infection, coated tongue, etc. Sesame oil fights against growing microorganisms and effectively maintains your oral health.

Controls Inflammation

Inflammation is one of the chronic diseases caused due to many factors. Swishing oil in the mouth regularly works against Streptococcus mutans that cause gingivitis. It also helps to prevent forming plaque and avoid inflammation in the other body parts.

How To Do Oil Pulling

Ingredients

One teaspoon of pure gingelly oil

Method

  • Swish oil in your mouth on an empty stomach for 15 minutes
  • Don’t swallow the oil and spit it after 15 minutes
  • Rinse your mouth well before drinking or eating
  • Repeat this at least three times per week to get better results.

Sesame Oil In Pregnancy

It is recommended to consume sesame oil in a limited quantity for pregnant women during the third trimester because it helps to safe delivery and strengthens their bones.

Post Natal Care

New mothers are recommended to take two tablespoons of sesame oil daily to reduce fatigue, strengthen the bones and lactate in many places of India. A regular massage using sesame oil decreases stretch marks and enhances firmness.

Rich In Folic Acid

Sesame oil is a rich source of folic acid, so many traditional medicines recommended to take it in fewer quantities for pregnant women. By adding sesame oil in your daily food, you can improve the growth of the fetus and your overall health.

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Prevents Stretch Marks

Massaging gently around the tummy area using sesame oils reduces stretch marks and provides adequate moisture to your body. Massage two times per day to get glowing and healthy skin during pregnancy.

Sesame Recipes

The tiny sesame seeds impress your little ones also. This nutty seed provides great flavor to the dishes, so it is widely used in the preparation of savory sweets.

Basically, the sesame seeds can be added in Indian crunchy snack Murukku for the excellent flavor and taste.

Moreover, it is the common ingredient in many dishes such as toss in the salad, noodles, and added in buns, bread and bake into cakes, protein bars to add taste. Here are some easy, traditional recipes of Sesame seeds.

1 Til Ladoo

Til Ladoo is one of the popular recipes in India. It is made with very simple ingredients, and you can serve this as a daily snack.

Ingredients

White sesame seeds 200 gms

Jaggery powder 150 gms

Cashew nuts(Toasted and Chopped)1 teaspoon

Almonds(Toasted and Chopped) 1 teaspoon

Method

  • Roast the sesame seeds until they turn brown.
  • Grind the roasted sesame seeds.
  • Mix the sesame seeds powder with jaggery in a bowl.
  • Add roasted cashew and almonds to them.
  • Grease your palm using a few ghee or oil drops and shape the mixture into balls.
  • Store these balls in a glass container for up to 5 days.

Nutritional Values of Til Ladoo

Sesame seeds contain rich amounts of protein, calcium, magnesium, zinc, and other nutrients. Giving a til ladoo daily to your kids improves metabolism and immunity.

2 Sesame Brittle

You can easily make this brittle within 15 minutes. You don’t have to toast the sesame seed first. Just cook them with the honey and sugar that will brown them equally.

Ingredients 

Sugar 3/4 sugar

Honey 1/4 cup

Pinch of salt

Ground nutmeg 1/4 teaspoon

Water 1 tbsp

Raw sesame seeds 1 cup

Vanilla extract 1tsp

Baking soda 1/4 teaspoon

Method

  • Put the honey, salt, sugar, nutmeg, and water in a pan. Heat them on medium heat.
  • Stir the raw sesame seeds.
  • Cook the mixture for about 10 minutes, until them, changes into the amber caramel color.
  • Take the pan from the stove.
  • Add the vanilla extract and butter. Stir the baking soda.
  • Pour the mixture directly onto a buttered metal baking sheet. To separate brittle from the pan, use a metal spatula.
  •  Ideal them to cool.
  • Once it cooled cut them into pieces.

Allergy Reaction of Sesame Seeds

Sesame seeds belong to the seed family that can cause allergy for those who suffer from some food allergen.

  • Congestion
  • Swelling of the lip and eyelids
  • Dizziness
  • Hay fever
  • The tightness of the throat
  • Nasal itching
  • Wheezing

In many cases, it may lead to anaphylaxis, collapse, or a life-threatening reaction. Many studies found that 2/3rd of the people have allergic reactions and also have similar reactions in other foods. However, sesame has small allergy reactions compared to the other foods, so it is recommended to avoid baked and processed foods.

Conclusion

Sesame seeds are rich in protein, healthy fats, fiber, minerals, vitamin B, antioxidants, and many effective plant compounds. Regular consumption of sesame seeds in your foods helps to control blood sugar level, reduce cholesterol, and cure arthritis pain. By eating soaked, sprouted, and roasted sesame seeds, you can improve your nutrient consumption.

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