Sesame falls under the plant category of the genus Sesamum, also dubbed benne. Its raw wild species are amply found in Africa, while a sparse cluster is grown in India. It is widely naturalised in tropical regions around the world and is cultivated for its edible seeds, which grow in pods on the Sesamum indicum plant. Sesame has been used in folk medicine for thousands of years. Good things come in small packages. No matter how minuscule the size is — even tinier than a mere pocket — its effects could be as explosive as dynamite. Same goes for a herb that’s grown for its beneficial oval seeds and oil. It is awesome sesame that we are talking about.
With more and more people switching their dietary habits to plant-based superfoods, organic edibles like grains, seeds, cereals, vegetables, meat analogues are increasingly grabbing the shelves of stores as well as the open market stalls.
High nutrient content
Possessing a mildly sweet, nutty, softly crunchy flavour, sesame scores high as a frequent ingredient in recipes whipped up across the global cuisine map. Sesame or til seeds are generously loaded with nutritious elements like vitamins and minerals, and benefit human health in more ways than one.
Reputed nutritionist and diabetes coach Madhavi Shilpi concurs: “Sesame seeds offer essential minerals in measured but significant portions. Unhulled (unprocessed or with seed coats intact) sesame seeds are rich in nutritional value. A single tablespoon provides calcium, iron, magnesium, zinc, copper, fibre, etc. These nourishing elements contribute to bone strength, heart health, iron levels, digestion and immune function. Therefore, sesame seeds work best as part of a diverse, salubrious diet rather than as a singular fix. Hence, it’s wiser to include the same in our daily meals as a consistent item to taste its real power, whether through chikkis, chutneys, curries or mukhwas.”
Indispensable to healthy bones, strong immunity and a healthy heart, sesame seeds are packed with adequate doses of vitamin B. “They improve energy levels in human body as well as functioning of the brain. Their antioxidants and healthy fats support a glowing skin and hormone balance. When sesame is taken under the supervision of a qualified dietician, it can also help treating reverse PCOD (Polycystic Ovarian Disease), PCOS (Polycystic Ovary Syndrome), hormonal imbalances or menopause, showing better results over a span of just three to six months. Plus, til seeds add taste to your everyday fare other than health benefits. You may mix sesame with salads and laddoos or blend it into chutneys,” informs senior clinical dietician and sports nutritionist Sippy Taneja of Ujala Cygnus Group of Hospital.
Moderation is the key and keeping this in mind, sesame seeds can be eaten daily in specific quantities because of its numerous health benefits. “About 1 to 2 tablespoons (10-20 grams) per day is considered a healthy amount. This provides essential minerals, healthy fats and fibre without excessive calorie count,” confirms Taneja.
Regular consumption of sesame seeds may also help lower high cholesterol and triglycerides, both of which are key risk factors for heart disease. Replete with healthy fats, sesame seeds contain 15% saturated fat, 41% polyunsaturated fat and 39% monounsaturated fat. Studies suggest that replacing saturated fats with polyunsaturated and monounsaturated fats can improve heart health and reduce cholesterol levels.
“However, individuals with sesame allergies, digestive sensitivities or those on blood-thinning medications should consume them with caution,” he warns.
Calorie count
“One must adopt mindful eating and know how much is enough to provide health benefits without unnecessary calorie overload,” opines Shilpi, who helps her patients with weight loss, nutrition, diabetes and lifestyle management, and is also the author of Reverse Prediabetes Now.
Flattening of belly flat
Incidentally, sesame seeds can assist in reducing belly fat when incorporated in a healthy diet and an active lifestyle. Replenished with protein, this power-packed food type helps keep the stomach full for longer, thus shrinking the overall calorie intake. The lignans in sesame seeds boost fat metabolism, promoting better fat-burning. Additionally, their polyunsaturated fats improve insulin sensitivity, preventing fat accumulation around the belly. This trims the natural tendency to bloat, thus making the belly appear flatter.
“While it is fair to say that sesame alone won’t melt belly fat but infusing it in healthy platters can bolster a weight management programme effectively,” chips in Taneja.
Oil that matters
Cooking with sesame oil is quite useful on the health front as that adds both flavour and nutrition to our meals. Containing antioxidants like sesamolin and sesamin, it has anti-aging properties as well. Additionally, it is a good source of vitamin E, which promotes healthy skin. Interestingly, its high smoke point makes it suitable for stir-frying and sautéing. Using sesame oil judiciously can enhance both taste and help reap health gains.
Sesame oil is highly beneficial to hair health due to its rich nutrient profile. It nourishes and strengthens hair follicles from the roots. The vitamin E in the oil helps repair damaged hair, leading to its strong and healthy growth. Its antioxidants protect hair from environmental damage and evade premature graying. Sesame oil also has anti-inflammatory properties to help soothe an irritated scalp and decrease dandruff. The oil deeply hydrates and moisturizes the hair to improve its texture, shine and lessen the frizziness.
Allergy alarm
In order to keep severe allergic reactions at bay, which can range from skin rashes and swelling to more serious problems like breathing difficulties or anaphylaxis, people with sesame allergies should definitely exercise caution and avoid its indulgence in any form. Additionally, if sesame seeds are not properly ground or chewed, people with certain digestive disorders, such as irritable bowel syndrome (IBS), may experience discomfort like bloating or gas.
“While sesame seeds are nutritious, taking it in stipulated amounts can ward off potential health conditions. Always consult a healthcare provider if you are unsure and remember to consume sesame only under an expert’s guidance,” advises Taneja.
Wound healer
Sesame seeds and sesame oil have healing properties and can certainly cure wounds and scratches.
Sesame oil, in particular, is known for its anti-inflammatory, antibacterial and antifungal properties, which can help speed up the recovery process by checking infections and assuaging inflammation around wounds or injuries. It is also instrumental in skin restoration and tissue regeneration.
On topical application, sesame oil can create a protective barrier over cuts or scrapes, thereby keeping the affected area moisturised and promoting faster healing. It also helps reduce scarring and can even calm the skin, thus allaying any pain or irritation.
“However, it’s important to note that while sesame oil can aid in the mending process, it should be used in conjunction with proper wound-care practices. For larger or deeper wounds, it’s best to consult a healthcare professional,” insists Taneja.
Medicinal properties
Teeny weeny sesame seeds are embedded with high medicinal value and curative properties used for centuries in age-old medicines. Evidently, sesame offers numerous health benefits when consumed in different forms.
“With significant medicinal worth, sesame has abundance of healthy fats, proteins, fibre, vitamins (like B-complex) and minerals, such as calcium, magnesium and iron. Also, it is entrenched with antioxidants and lignans. In Ayurveda, sesame seeds are known for their warming properties, helping with digestion, joint health and energy levels,” reminds Dr. Aishwarya Tandle, Ayurveda physician and deputy manager, medico marketing, SAVA Herbals.
Benefits
Sesame seeds can be consumed after mixing the same with other foods. The combo of sesame with various food items unleashes a slew of health benefits
With honey: Lifts energy and fortifies immunity.
With jaggery: Provides warmth, improves digestion and supports iron absorption.
With milk: Enhances calcium intake and supports bone health.
With salads & smoothies: Adds crunch, fibre and essential flavours.
Precautions
l While sesame seeds are highly nutritious, surgical patients should not consume the same. Sesame is warm in nature and has blood-thinning properties, which might interfere with post-surgery healing and raise the risk of bleeding.
People with constipation should be cautious about sesame and abstain from it. Fibre-rich sesame usually aids digestion. However, for people with severe constipation, excessive intake may cause hard stools or bleeding during defaecation.
Solution: Drink plenty of water and consume sesame in moderation to avoid any digestive inconvenience. Or else, incorporate sesame oil in your diet to dodge any discomfort.
