You might have noticed that winter months are often accompanied by cold, cough, and other health issues. Our bodies often crave comforting and nutrient-rich foods to keep us warm and healthy. One such ingredient that can help you in keeping up with your winter health is sesame seeds. It is packed with essential nutrients and offers a plethora of health benefits, ranging from boosting the immune system to promoting skin hydration. We spoke to our expert, Dr Ekta Singhwal, MSc Dietician Ujala Cygnus Group of Hospitals, who listed the health benefits of adding sesame seeds to your winter diet.
Benefits Of Sesame Seeds In Winter
Rich In Nutrients
Sesame seeds are tiny nutritional powerhouses, providing several vitamins, minerals, and antioxidants. These tiny seeds are rich in copper, manganese, magnesium, and calcium, all of which are essential for maintaining bone health.
“As the winter months often limit our exposure to sunlight, incorporating sesame seeds into your diet can help ensure an adequate intake of vitamin D, crucial for maintaining a robust immune system”, added Dr Singhwal.
According to the Multidisciplinary Digital Publishing Institute (MDPI), sesame seeds are rich in oil, protein, vitamins, minerals, and dietary fibre. It has a low amount of saturated fatty acids and 80% unsaturated fatty acids.
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Winter Wellness and Immune Support
It is common to catch cold and coughs during the winter months, making it crucial to fortify our immune systems. “Sesame seeds are a potent source of zinc, a mineral known for its immune-boosting properties”, said Dr Singhwal. Adding sesame seeds to your diet can contribute to a stronger defence against seasonal illnesses, helping you stay healthy and resilient during the winter chill.
Heart Health Benefits
Winter often brings with it the temptation to indulge in hearty, albeit less heart-friendly, foods. Sesame seeds, however, can be a heart-healthy addition to your winter meals. It is packed with monounsaturated and polyunsaturated fats and helps contribute to a balanced lipid profile, reducing the risk of cardiovascular diseases.
“Also, the presence of lignans in sesame seeds has been linked to lower blood pressure levels, making them an ideal choice for promoting heart health in the colder months,” highlighted Dr Singhwal.
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Promotes Skin Health
The harsh winter air can take a toll on your skin, leaving it dry and prone to irritation. Sesame seeds, with their high content of vitamin E, act as a natural moisturiser from within. Vitamin E is known for its antioxidant properties, helping to combat free radicals and promote skin health. Including sesame seeds in your diet can contribute to a radiant and hydrated complexion, even in the driest winter conditions.
Easy to Incorporate
Adding sesame seeds to your winter diet is a simple and delicious way to boost your overall health. You can choose to sprinkle them on your favourite dishes, blend them into spreads, or incorporate sesame oil into your cooking. You can even experiment with different recipes to find creative ways to include these tiny nutritional powerhouses in your daily meals.
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert for a dietary plan tailored to your needs and body type.]