Sesame seeds or til are used in most of our homes. These seeds – black or white – are small but nutritionally dense seeds that offer a wide range of health benefits and a good source of calcium.
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Sesame seeds are a good source of dietary protein & fibre, with high-quality amino acids making up 20% of the seed, magnesium, zinc and copper.
Did you know – 100 grams of sesame seeds provide a whopping 975 milligrams of calcium. Compare this to milk and you’ll find that 100 ml of milk offers only 125 milligrams.
Key Health Benefits Of Sesame Seeds:
Rich in Nutrients: Sesame seeds are a great source of vitamins and minerals, including magnesium, phosphorus, copper, and manganese.
Heart Health: The magnesium in sesame seeds can help lower blood pressure, reduce inflammation and improve blood flow, which can promote heart health.
Bone Health: Sesame seeds are a good source of calcium, which is important for strong bones and teeth.
Digestive Health: Sesame seeds contain fibre, which can promote regularity and support digestive health.
Antioxidant Properties: Sesame seeds contain lignans and phytosterols, which have antioxidant properties that can help protect against oxidative stress and inflammation.
Hormone Regulation: Sesame seeds are a good source of lignans, which can help balance hormones and reduce the risk of certain cancers.
Skin Health: Sesame seeds are a good source of zinc, which is important for healthy skin.
Blood Sugar Regulation: Sesame seeds have a low glycemic index and may help regulate blood sugar levels.
Also adding sesame seeds to your chaunk/tadka is anther way to up the health in your food.
Fats are a crucial part of nutrient absorption. Certain vitamins, like vitamins A, D, E, and K, are fat-soluble, which means that your body can only absorb them from the digestive system if you eat them with fats.
While ghee, coconut oil and mustard oil are ideal for tadka, neutral oils like sunflower and grape seed oil can also be used.
Like medicines are to be taken in small doses, it’s the same with tadka. Thoda tadka over your food can really unlock the medicinal value of your meal.
Let me share a few recipes that use these little seeds in different ways – adding flavour and health in every bite!
Honey Sesame Almonds
Ingredients
- 300 gms Almonds
- 2 Tbsp Honey
- 1.5 tsp Coconut oil
- 2 tbsp Sesame seeds
- a pinch Sea salt
Method
- Preheat your oven to 170C. Line a baking tray with parchment paper.
- Place the almonds, sesame seeds and salt in a bowl.
- In a small saucepan, gently heat honey and coconut oil. Pour over the almond mixture. Mix well and spread evenly on the prepared tray.
- Bake for 15-20 minutes, stirring them around a couple times. Let the almonds cool completely. Store in an airtight jar. Enjoy!
Scroll down to get more recipes using
sesame in different ways
Mansi Zaveri
Aastha Jessica
Reethika Singh
Bhavini Jhaveri Jairazbhoy
