Sesame seeds also known as 'Til', is mainly grown for its seed and oil. It is packed with various nutrients and fibre and can be beneficial to add in your daily diet. Sesame seeds can be consumed roasted, crushed or sprinkled over salads.
Sesame seeds also known as Sesamum indicum, Gingelly-oil Seeds, Tila, Teel, Tili, Simmasim, Tall, Accheellu, Ellu, Nuvvulu, Kunjad.
• Varieties :
White and black varieties of sesame seed are available. The white has a delicate flavor and can be used in all dishes calling for sesame seeds. The black seeds have a richer flavor and stronger aroma and are best used alongside other bold ingredients so as not to overwhelm the dish. However, the choice of black vs. white sesame seeds is usually for the appearance more than the difference in flavor.
Sesame seeds have a nutty, slightly sweet taste and aroma which is enhanced by toasting. The black seeds are said to have more bitterness.
Sesame seeds and Sesame seed oil can be used for cooking and might be useful in managing cholesterol as it helps maintain the level of good cholesterol (HDL) and lowers bad cholesterol (LDL) in the blood. Sesame seeds also helps reduce blood glucose levels due to its anti-diabetic activity.
As per Ayurveda, consuming raw Sesame seeds helps to correct the digestive fire by reducing Ama due to its Ushna nature.
☆ Benefits of Sesame Seeds :
1. Triggers Hair Growth :
Sesame seeds strengthen the roots.The rich omega fatty acids content present in the seeds help promote hair growth and also repairs hair damage. They also help in moisturising the scalp and improve blood circulation to rejuvenate hair follicles.
2. Anti-ageing properties :
Sesame seeds are packed with antioxidants that reverse signs of ageing and give you a youthful skin.
3. Boosts Skin Health :
The oil present in sesame seeds can do wonders for your skin. They help the skin remain soft and supple. They are rich in anti-inflammatory properties that are vital in healing redness, sores and other facial skin issues from within. You can mix one tablespoon olive oil and two tablespoons of powdered sesame seeds. Apply this mixture on your face after dampening it. Do it once or twice a week for best results.
4. Boosts Dental Health :
The oil present in the seeds help removing dental plaque and boosts oral health.
5. Boosts Digestion :
The black sesame seed can help in curing constipation due to the high fiber content and unsaturated fatty acid content. The oil found in the seed can lubricate your intestines, while the fiber in the seed helps in smooth bowel movements.The black sesame seed can help in curing constipation
6. Good Source of Energy :
Sesame seeds are a good source of energy due to the high fat content. They contain healthy fats like polyunsaturated fatty acids and Omega-6. They also contain fiber, iron, calcium, magnesium and phosphorus that helps boost energy levels.
7. Stabilizes your blood pressure :
Sesame seeds are rich in magnesium that helps prevent hypertension. Polyunsaturated fats and the compound sesamin present in sesame oil are known to keep blood pressure levels in check.
8. Boosts bone health :
Osteoporosis is a condition of fragile bones with an increased susceptibility to fracture. Bone mass tends to decrease after the age of 35, and bone loss occurs more rapidly in women after menopause. Black sesame seeds are abundant in calcium and zinc that your bones strong.Bone loss occurs more rapidly in women after menopause.
9. Helps Fight Stress and Depression :
Sesame oil contains an amino acid known as tyrosine, which is directly connected to serotonin activity. Serotonin is a neurotransmitter which impacts our mood. An imbalance of it could lead to depression and stress. According to experts, consuming foods that help in the production of serotonin helps in feeling positive, keeping chronic stress at bay. Sesame oil is a good example of that.
10. High Source of Unsaturated Fats :
Unlike butter and desi ghee which come loaded with harmful saturated fat, sesame oil primarily contains unsaturated fats. According to the nutritional value chart of sesame oil, per 100 grams contain 40 grams monounsaturated fats, 42 grams polyunsaturated fats and about 14 grams saturated fats. All cooking oils contain a mix of all the three types of fats, the varying amounts of which determine how healthy or harmful it is for us.
* How To Have Sesame Seeds:
Sesame seeds are an important part of Indian cuisine since centuries. It is especially consumed in winters for its warming nature. The seeds are often blended with warm jaggery, sugar, or palm sugar and made into balls and consumed as a snack as Til ka ladoo. In addition to this, Til Pitha, Til Gajak are common snacks consumed around winters.
* Side-Effects of Sesame Seed :
Like everything else, sesame seeds should also be consumed in moderation. Excessive consumption can cause bowel and colon irritation, which is in fact the opposite of what sesame seeds are ideally supposed to do for the human body. Further, due to the presence of THC, they can also show up in drug tests. However, this too is dependent on the amount that is consumed. Moderate consumption can prevent both these things from happening.
☆ Sesame Seeds oil :
In Ayurveda, sesame oil is valued for its medicinal properties. It is said to be good for the skin, and often used for massages as it penetrates deep into the skin to provide nourishment and helps relieve stress. It is considered to be good for the hair as well, and also used as a carrier oil for different cosmetics.
Sesame seed oil helps in the management of arthritic pain and inflammation due to its anti-inflammatory and antioxidant properties. Massaging your joints with Sesame seed oil reduces the pain and inflammation. Sesame seed oil is beneficial for the skin and applying it on the face overnight makes skin soft and tightens it due to the presence of antioxidants. It’s application also promotes wound healing due to its antibacterial and antifungal properties.
We have a certain fondness for it, and use it lovingly while preparing our precious pickles or special subzis. It is a flavour booster and the distinct nutty taste blends in well with the various mixes of spices that are synonymous with Indian cooking. Today, it is deemed as one of the healthiest oils, loaded with essential nutrients.Perhaps this is to do with its relatively low smoke point as opposed to the use of high heat while preparing Indian dishes. Sesame oil is available in two different varieties – light sesame oil which is extracted from ripened sesame seeds, has a pretty amber colour and can be used for deep-frying; and dark sesame oil which is extracted from roasted sesame seeds, is brownish in colour and can be used for stir-frying and pickle making.
While it requires a little ‘getting used to’, sesame oil is unique in its characteristics and once you start cooking with it, you will learn that it can be used in many interesting ways to spruce up your everyday dishes. Besides adding an extra dose of flavour, it will also give a healthy spin to your food.
* Benefits of Sesame Oil :
1. High Source of Unsaturated Fats :
Unlike butter and desi ghee which come loaded with harmful saturated fat, sesame oil primarily contains unsaturated fats. According to the nutritional value chart of sesame oil, per 100 grams contain 40 grams monounsaturated fats, 42 grams polyunsaturated fats and about 14 grams saturated fats. All cooking oils contain a mix of all the three types of fats, the varying amounts of which determine how healthy or harmful it is for us.
2. Helps in Rheumatoid Arthritis :
Don’t go by the size because sesame seeds are a powerhouse of vitamins and minerals. They are loaded with copper, zinc, magnesium, iron and calcium. While sesame oil may not contain as much nutrients as the seeds because some amounts of it are lost during the extraction process, they still retain most beneficial properties. It is particularly known for its zinc and copper contents, which help in the production of red blood cells, blood circulation and metabolism. Copper is also known for its anti-inflammatory properties, and helps reduce arthritis pain, swelling of joints and strengthens the bones.
3. Antioxidants to the Rescue :
Sesame oil contains a chemical compound known as lignans, which are commonly found in plants. Lignans are known for their unique chemical and physiological properties, and especially credited with being a powerful antioxidant. Sesame oil also contains Vitamin E, another powerful antioxidant. Because of these reasons it doesn’t turn rancid easily and is commonly used in beauty treatments.
4. Lowers Blood Pressure :
It is not without reason that in the ancient times sesame oil was used commonly in cooking. Sesame oil as edible oil lowers blood pressure, decreases lipid peroxidation, and increases antioxidant status in hypertensive patients.
5. Great for the Skin :
Sesame oil is valued in Ayurveda because of its antibacterial and anti-inflammatory properties. It is commonly used in beauty treatments for the skin because it is an excellent moisturiser, promotes regeneration of healthy skin, has anti-agingSesame Sesame properties, and is considered to be a natural SPF. It is also used extensively as a massaging oil because of its warming property and its ability to seep deep into the skin.
Sesame oil contains an amino acid known as tyrosine, which is directly connected to serotonin activity. Serotonin is a neurotransmitter which impacts our mood. An imbalance of it could lead to depression and stress. According to experts, consuming foods that help in the production of serotonin helps in feeling positive, keeping chronic stress at bay. Sesame oil is a good example of that.
7. Oil Pulling for Oral Health :
Oil pulling is an ancient Ayurvedic technique which is followed for promoting oral health and removing plaque. A tablespoon of oil is taken on an empty stomach and swished around in the mouth for 20 minutes and then spat out. It is believed to remove toxins from the body. Sesame oil is commonly used for this practice because of its medicinal properties.
* How to Use Sesame Oil :
Sesame oil can be used to directly replace other cooking oils. If you are new to it, try using smaller portions to get accustomed to its taste. Gradually, you can start experimenting with different flavours and learn how it teams with other ingredients. It is commonly used in Asian cuisine, particularly for stir-fries. A quick tip is to add a teaspoon of the oil in a heated wok, tip in chopped vegetables of your choice, add seasonings and herbs and stir-fry on high heat for a few minutes before serving. You can also add it to your salads and marinades. It is quite versatile.
NOTE : It should be noted that Sesame seeds/oil or its supplements may cause allergic reactions in some people. So, it is advisable to consult your doctor if you experience any allergic reaction after consuming Sesame seeds.
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