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 Benefits of Sesame Seeds, Til

  Last Updated : Aug 01,2020

11 Super benefits of Sesame Seeds, Til

super benefits of Til in Indian cooking. Sesame seeds, known to most as til in India, have been long-established as a part of winter food. Black and white are 2 common varieties of sesame seeds. Used to make Til chikki to laddu and roti in West of India to ghajak in North of India, sesame seeds form an indispensable part of Indian winter foods. Apart from these foods, they are also a common ingredient added to salads and topped on a variety of breads. These tiny nutty flavoured seeds are essentially to be a part of every healthy diet. They are packed with nutrients and essential oils which are used a variety of medicinal purposes. With numerous nutrients to its credit, sesame seeds play a role in fortifying your immune system and improving your state of health. 

So how do these seeds benefit you? Let’s study it in detail.

Health Benefits of Sesame Seeds, Til

1. Sesame – a good source of protein : These tiny white seeds are indeed a good source of protein. ½ cup provides around 11 g of protein to build bones, enhance muscle mass and promote cell health. Try Lapsi Methi Muthia (5 g protein / serving of Lapsi Methi Muthia). It has specific amino acids including lysine and tryptophan. These high protein seeds are widely used in a weight loss diet to boost metabolism too. 

2. Sesame – a calcium booster : Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. That’s truly amazing! Isn’t it? This aids in promoting skeletal health, which is the backbone of our body. This mineral is therefore known to age related osteoporosis. Another remarkable benefit of calcium is maintenance of teeth and oral hygiene.

 Orange Sesame Tabbouleh

Orange Sesame Tabbouleh

Chewing on calcium rich seeds assists in strengthening teeth, while use of sesame oil is known to keep your mouth germ-free and reduce bad breath. You can also try Orange Sesame Tabbouleh and Malai Paneer Sesame Seeds Balls.

Malai Paneer Mixed Sesame Seed Balls, Cold Starter

Malai Paneer Mixed Sesame Seed Balls, Cold Starter

3. Sesame – a dose of iron and folic acid : Sesame seeds are a storehouse of iron. Ask a nutritionist what to eat to increase RBC count and hemoglobin levels? And they would recommend sesame seeds and garden cress seeds for sure. These tiny seeds help to prevent iron deficiency  anaemia and boost your energy. Folic acid is another nutrients necessary for the formation of RBC and prevent megaloblastic anemia. Regular consumption of sesame seeds is sure to ward off your worry about poor concentration and fatigue associated with anaemia. Til Chikki, famous Indian sweet, makes use of sesame seeds along with jaggery, both the ingredients which are brimming with iron.

Til Chikki
Til Chikki

4. Sesame – a potent cholesterol lowering seed : The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. Sesame seeds also abound in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body. This reduces the risk of development of atherosclerosis and also the likelihood of heart diseases and stroke. Try a non-fried version of famous chakli - Baked Chakli.

Baked Chaklis

Baked Chaklis

5. Sesame – a boon for diabetes : These white seeds provide substantial amounts of magnesium too. A deficiency of magnesium leads to insulin resistance. By keeping up with your magnesium levels in the body you can control your blood sugar levels. Try it with magnesium rich sesame seeds. Whole Wheat Methi Khakhras are a wise choice for diabetics. 

Whole Wheat and Methi KhakhraWhole Wheat and Methi Khakhra

6. Sesame – a free radical fighting seed : The lignans and fiber in til help to fight the free radicals in the body, which are essentially formed as a by-product of metabolism and are known to enhance the chances of cancer. Reduce these possibilities by feasting on healthy nuts and seeds like walnuts, almonds, flax seeds, chia seeds including sesame seeds. Try Grilled Eggplant for snacks. It makes use of seasme seeds and sesame oil both.

7. Sesame – a skin and hair care food : Zinc is a very crucial nutrient to support hair and skin health. While a good amount of zinc is often present in non-vegetarian foods, these seeds serve the same purpose for vegetarians. Zinc helps in collagen synthesis (to give elasticity to skin) as well strengthens hair from its root.  You can blindly rely on zinc as a key nutrient to overcome the problem of hair fall and dandruff too. Try Spinach Tahini Wraps and gain in some antioxidants for your hair and skin. 

Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy)

Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy)

8. Sesame – an anti-hypertensive agent : Again, it’s magnesium which is the key nutrient here. It acts as a vasodilator and is effective in reducing blood pressure. ½ cup of sesame seeds make up for 60% of daily requirement of magnesium. Try Til and Jowar Puri - a baked crunchy snack to munch on. Remember to use restricted amount of salt. You can also try Low Salt High Fiber Multigrain Bread.

Low Salt High Fiber Multigrain Bread

Low Salt High Fiber Multigrain Bread

9. Sesame – a digestive aid : The fiber and the oils in sesame lubricate the intestine and helps in the easy movement of bowels. They keep you free of digestive disorders. 10 g of fiber from just ½ cup of til is quite a considerable dose to support the health of your digestive system. Chewing  a few sesame seeds in the form of Multiseed Mukhwas is the best nourishment for your body. 

Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )

Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )

10. Sesame – an anxiety reliever : Sesame is a good source of stress- relieving nutrient – magnesium. It also abounds in amino acid tryptophan which achieves its effect by promoting the release of serotonin, one of the key brain chemicals involved in regulating mood. Serotonin helps you provide the feeling of calmness and relaxation. Because the body can't make it's own tryptophan, it must be taken in as part of the diet; for this reason turn to sesame seeds in the form of Strawberry Baby Spinach Salad.

Strawberry Baby Spinach Salad, Indian Style

Strawberry Baby Spinach Salad, Indian Style

11. Sesame – a DNA protective agent : The sesamol compound present sesame seeds and oil has been found to prevent DNA damage due to harmful radiations and maintain cell integrity and in turn organ health. Try Nachni Sesame Khakhra as a healthy snack in between meals.

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

Nutritive Information for Sesame seeds, Til:

½ Cup of sesame seeds is about 60 grams

RDA stands for Recommended Daily Allowance.

Energy - 338 calories

Protein – 11 g

Carbohydrate – 15 g

Fat – 26 g

Fiber – 10 g

See full nutritional details of sesame seeds in Sesame seeds, til glossary click here.

Cooking Winter Fare with Sesame Seeds, Til

1. Til Papdi  

Til Papdi Chikki, Makar Sankranti Recipe

Til Papdi Chikki, Makar Sankranti Recipe

2. Til Gur ki Roti

3. Black Sesame Seed Chutney Recipe

4. Til ke Ladoo

Til Laddu
Til Laddu

5. Jowar and Sesame Khakhra

6. Til Chutney

Also read….

More Uses of Sesame Seeds

All About Sesame Powder 

What is Sesame Paste

How to Roast and Powder Sesame Seeds

benefits of sesame seeds til

 by Tarla Dalal
til chikki recipe | til gur ki chikki | 3 ingredient til ki chikki | how to make til chikki at home | with 15 amazing images. Til chikki is a traditional recipe of India made during the festival of Makar Sankranti (kite flying festival). Making this til gur ki chikki is definitely an art which needs precision. Learn how to make til chikki at home in a step-by-step manner. To make 3 ingredient til ki chikki, you need to dry roast the sesame seeds and then melt ghee and jaggery well. To this melted ghee-jaggery mixture, add the roasted til and mix well. Spread the mixture on a greased thali and with the help of a greased rolling pin roll it thinly or thickly as you like. Cut into pieces and allow them to cool completely. Once cooled, remove the pieces and serve. This til chikki is a nutritious treat for to-be moms, as the winning combo of sesame seeds and jaggery gives a good boost of iron, which is required to maintain healthy haemoglobin levels. A good amount of iron in the body ensures a proper supply of oxygen and nutrients to the baby. Pop a Til Chikki into your mouth whenever you feel nauseous, and you are sure to feel better instantly. It’s a tradition to make thistil gur ki chikki during Sankrant festival. When making this chikki, follow the procedure exactly, as it is important to cook the jaggery to the right stage for a perfect outcome. Often til laddus are also made during this festival. Alo try other chikkis like Cashew Chikki, Mixed Til Chikki, Oats and Walnut Chikki and Kurmura Chikki. Enjoy til chikki recipe | til gur ki chikki | 3 ingredient til ki chikki | how to make til chikki at home | with step by step photos.
 by Tarla Dalal
Time for some sweet memories. It is amazing how the aroma of jaggery and til working together always bring back memories of mom’s cooking. This traditional duo reflects mom’s care not just in taste but also in their nutritional richness. The use of both jaggery and til makes the Til Gur ki Roti an iron-rich treat that helps improve your haemoglobin levels and keeps you active and attentive all the time.
Although white and black sesame seeds are available in the market, the black one has a more rustic flavour and stronger aroma. It is just right for traditional recipes like this Tilkut or Maharashtrian Black Sesame Seed Chutney. Although the black sesame is the focus of this recipe, other ingredients like red chillies, coconut, coriander seeds, etc., do a very able job is helping the black sesame to shine without overwhelming the diner. So, stick to this blend of ingredients and proportions to get the ideal Tilkut. In Maharashtrian families, this chutney is usually served as an accompaniment with rice flour bhakri. You can also enjoy it with other Indian breads, idli , dosa , etc. Try other Maharashtrian accompaniments like Red Chilli Thecha or Dry Garlic Chutney .
til ke laddu recipe | til ke ladoo | til gud ladoo | Maharashtrian til che ladoo | tilkut | with 15 amazing images. til ke laddu recipe known also as til ke ladoo is a must make traditonal Maharashtrian sweet during makar sankranti. til gud ladoo is made from simple ingredient til, gur (jaggery), peanuts, ghee and elaichi. Known as Maharashtrian til che ladoo it is given to elders and kids during Sankrant and the following words are said, Til gul ghya… god god bola ! This means take the sweet til ke laddu and maintain the sweetness of our relationship. til ke laddu recipe is prepared in Indian winters to keep the body warm and provide energy. There is a traditional charm about this til ke laddu recipe is that makes it appeal to everyone! Aromatic ingredients like dry roasted sesame seeds and crushed peanuts are sweetened with jaggery and laced with cardamom to make delicious til gud ladoo. Unlike sugar, jaggery has a distinctive flavour, which complements the other ingredients beautifully. This til ke ladoo also requires very little ghee, just to boost the aroma, because the crushed peanuts and jaggery provide enough stickiness to hold the laddu together. Learn to make til ke laddu recipe | til ke ladoo | til gud ladoo | Maharashtrian til che ladoo | tilkut | with step by step photos below.
 by Tarla Dalal
jowar khakhra | jowar til khakhra | jowar sesame khakhra | khakhra in khakhra maker | with 19 Amazing images. Homemade khakhras are much, much more tempting that the store-bought ones. Just the aroma of these mildly spiced Jowar Khakhra cooking on a tava or khakra maker is enough to draw each member of your family to the kitchen. Jowar Khakhra in Khakhra Maker takes around 3 to 4 minutes, while Jowar Khakhra on Tava takes around 7 to 8 minutes. You can make your choice of cooking method. It’s all the magic of slow cooking, which enhances the flavour of the flour and the spices added to it, while also lending the perfect texture. Jowar sesame khakhra on tava is healthier than plain wheat khakhra, and also more aromatic. Jowar flour and sesame seeds both lend iron to this recipe. Include them in your diet to raise your hemoglobin levels and kick off anemia. These khakhras can be had crisp off the stove, or stored for later use.Jowar khakhra in Khakhra Maker is also a great option to carry along on a long train journey. Enjoy jowar khakhra | jowar til khakhra | jowar sesame khakhra | khakhra in khakhra maker | with step by step photos
 by Tarla Dalal
Just a little bit of til is enough to elevate the aroma and flavour of any dish, so you can imagine just how tempting this Til Chutney would be. Made with a combination of roasted sesame seeds, garlic and mild spices, this chutney will increase the appeal of any dish it is served with to an irresistible level. This is a favourite accompaniment for chapatis, dashmi rotis, bhakris, etc., in Maharashtra, and is often prepared in the dry form and stored at room temperature for 15 days or so. Even in the wet form, it can be stored for at least two days in the refrigerator, so you need not worry if some of the chutney is leftover.
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