A kitchen commodity that is available in almost every Indian household, sesame seeds are known for their various health benefits. Consumed in the form of laddoos, sesame rice, smoothie, barfi, chikki and what not, sesame seeds have been a part of the Indian diet since ages. Little did you know that this popular kitchen ingredient comes along with many health benefits and can do wonders to your body. Here are 5 health benefits of consuming sesame seeds that you need to know about and some super simple and quick recipes with our expert Dr Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals.
Health Benefits of Sesame Seeds
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Here we have listed 5 health benefits of consuming sesame seeds and consuming them in your diet. Dr Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals said, Sesame seeds are nutritious and may offer many health benefits to the body. These seeds are rich in protein, vitamins and minerals. These seeds are an excellent source of manganese and calcium. Sesame seeds contain 50-60% of high quality oil which is rich in polyunsaturated fatty acids, PUFA and natural antioxidants. The benefits of the sesame seeds include, lowering cholesterol, fighting infections and providing an aid in treating diabetes. A tablespoon of raw or toasted sesame seeds can be consumed by a person in a day.
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1. Healthy Bones
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Sesame seeds are enriched with the goodness of calcium, zinc, copper, omega-3 fatty acids and magnesium along with the high protein content. The calcium present in these helps in the healthy growth and maintenance of the bones whereas the presence of zinc helps in strengthening the bone structure as it acts as a critical mineral. Studies have shown that consuming sesame seeds on a regular basis can help to prevent osteoporosis in older age.
2. Better Digestion
Due to the high fiber content and the presence of unsaturated fatty acids sesame seeds help to smoothen the bowel movement. A smooth bowel movement helps in better digestion and also relieves constipation. Other than this the presence of oil in sesame seeds work as a lubricant for the intestine. It protects the colon and also reduces the risk of any kind of gastrointestinal diseases.
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3. Fights Infection
Enriched with antioxidant properties sesame seeds are a superfood that can protect your body against numerous diseases by slowing down the cell damage. Not just this but the antibacterial properties of sesame seeds is proven to be helpful in fighting various bacterial diseases such as skin fungi like athlete’s foot and diseases such as strep throat and staph infection.
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As they are power packed with vitamins and minerals, sesame seeds provide you with a better immunity due to the presence of zinc in it. It helps to activate and develop the T-lymphocytes, an important part of the immune system which helps to recognize the attack of invading microbes.
4. Keeps Blood Pressure under control
Known to prevent hypertension, sesame seeds are a superfood that helps to keep the blood pressure in check due to the presence of Polyunsaturated fats in it.The high magnesium content in these seeds are helpful in lowering the blood pressure. In addition to all of this the presence of antioxidants, vitamin E and lignans prevents the buildup of plaque in the arteries which helps in maintaining healthy blood pressure.
5. Relieves Pain
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A pain relief food which is no less than a blessing in disguise, sesame seeds are considered to be one of the oldest ingredients which is rich in essential minerals and provides your body with calcium, copper and magnesium . These minerals help in relieving joint pain and prevent conditions like rheumatoid arthritis
Sesame Seeds Recipes
By now you know all about the various health benefits that sesame seeds have, let us learn two quick, simple and delicious recipes that you can follow to make sesame seeds a part of your regular diet.
1. Sesame Seed Ladoo
A healthy sweet treat packed with the goodness of sesame seeds and jaggery that can do wonders to your health and a treat for your taste buds.
Ingredients
- 100g sesame seeds
- 100g jaggery
- 2 tbsp water
- ½ tsp cardamom powder
Method
- Dry roast some sesame seeds on medium high flame
- Once the seeds change their color and become aromatic, turn off the flame and take them out on a plate.
- In another pan add some water and jaggery and allow the jaggery to boil.
- Once it turns frothy, check the consistency of the jaggery and turn off the flame.
- Add roasted sesame seeds and cardamom powder to the jaggery syrup and combine well.
- Let the mix cool down a bit and then form little balls out of this mixture.
2. Sesame Seed Pulao
Here is a simple pulao recipe prepare with some healthy sesame seeds that will provide you with required nutrition and is so delicious that can also be added to your next party menu
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Ingredients
- 2 cups of rice
- 2 tbsp sesame seeds
- 4 red chillies
- ½ cup peanuts
- 2 tbsp butter
- Oil
- ½ cup cashews
- 2 tsp mustard seeds
- 10-12 curry leaves
- ½ cup cream
- 1 cup urad dal
- Salt to taste
Method
- Take a large bowl and soak rice for a whole.
- Steam cook the rice in a flat bottom pan on medium-high flame.
- In a separate pan heat some ghee and add mustard seeds to it along with some urad dal and curry leaves.
- Mix well and add about 2 cups of water to it.
- Once the water starts boiling add in the rice and pinch of salt.
- Mix everything gently and let cook on medium flame till the water gets evaporated.
- When everything’s gooked add in the cream and nuts on top and mix well.
- Cover the pan with a foil and let cook for another 2-3 minutes.
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