The top benefits, nutritional values, Uses and storage of Sesame Seeds

The top benefits, nutritional values, Uses and storage of Sesame Seeds

Sesame seeds also called til in hindi. It’s scientific name is sesamum indicum. It is native to both india and africa. Sesame seeds is also grown widely in Nigeria, Sudan, and Ethiopia.

 It is one of the most oldest oilseed crop in the world that have been cultivated of over more than 3,500 years old. Sesame seeds have a nutty flavor and can be purchased both shelled and unshelled seeds.  Sesame seeds belong to the family of pedaliaceae family which is a tall herb. Depending upon the variety or strain of the sesame plant they come in various colors. Sesame seeds are produced 3.85 million metric of tons every year. Size of sesame seeds is very small about 3-4mm long and 2mm wide. Sesame seeds is very rich in vitamins and minerals. It contains omega-6 fatty acids, dietary fiber. There are many health benefits of eating sesame seeds like protecting against diabetes, heart attack, arthritis, cancer. It also lowers blood pressure, strengthen bones and improves fertility in males. It also helps in dental care, stress and depression.

Sesame Seeds Benefits

Anticancer Properties

Sesame seeds contain sesamin and sesamolin which contains antioxidative properties which helps to fight cancer. Sesame seeds also contains a rare compound called phylate that prevents cancer and reduces the effect of free radicals. Sesame seeds prevents all type of cancer like leukemia, breast, lung, pancreatic, colon, and prostate cancers.

Skin Care

Sesame seeds helps to strengthens the muscle tissue, removes the signs of premature aging. Sesame seeds contain vitamin E which helps to reduce the appearance of burns and marks on the skin.

Hair Health

Sesame seeds contain plant polyphenols, amino acids and antioxidants which helps to promote hair health. It also helps to return shine back in dull hair.

Boosts Heart Health

Sesame seeds contains natural oil soluble plant lignans which helps to reduce hypertension, prevents cardiac conditions. It helps to reduce heart health. Sesame seeds removes bad cholesterol from arteries and blood vessel. Protecting against atherosclerosis, heart attacks and strokes.

Improve Digestion

Sesame seeds contains a significant amount of fiber which is an important part in digestion. It also helps to reduce conditions like constipation and diarrhea,

Manage Diabetes

Sesame seeds contains magnesium which helps to reduce the chances diabetes. It also helps to reduce the symptoms of diabetes, improves medication functionality and further regulates the glucose level and insulin in our body thus helping to manage the symptoms of diabetes.

Boost Bone Health

With the presence of zinc, calcium and phosphorus in the sesame seeds which gives a boost to your bone health. These minerals also helps to repair the bones and reducing the conditions of osteoporosis.

Improve Oral Health

Sesame seeds oil have a strong antibacterial and astringent effect on oral health.  It also prevents the smell from the mouth. It also reduces the presence of streptococcus bacteria that can wreak havoc on your oral cavities and other parts of your body. Sesame seeds reduces the presence of streptococcus bacteria in the mouth.

Prevents Infertility in Men

Sesame seeds improves the sperm fertility and increases male fertility.


If sesame seeds is consumed regularly on the diet then it helps to protects us from harmful radiation. Sesame seeds contains seasonal which protects the body from radiation.

Reduce Inflammation

Sesame seeds contain high amount of copper which helps in the reduction of inflammation in bones, muscles and joints. It also helps to reduce the pain in the arthritis. Sesame seeds also helps to strengthen bones, joints and blood vessels. Copper also ensures that every organ system in our body receive enough oxygen to function properly.

Boost Metabolic Function

Sesame seeds contain protein which gets broken down and reassembled from its component parts into usable proteins for the human body. This helps to increase energy levels, boost metabolic function, mobility and healthy cellular growth. 

 May Help Lower Blood Pressure

Sesame seeds contain magnesium which helps to lower the blood sugar. Vitamin E, antioxidants and lignans which are also present in sesame seeds helps to maintain healthy blood and prevents plaque building up in the arteries.

May Aid Blood Cell Formation

Sesame seeds contain lot of vitamins and minerals like iron, copper and vitamin B6 which helps maintain the function of blood cell formation in the body.

 May Support Thyroid Health

Sesame seeds contain selenium which helps to maintain  and makes the thyroid hormones. Besides this, iron, copper, zinc and vitamin B6 also helps to maintain the production of thyroid hormone.

May Aid Hormone Balance During Menopause

Similar to estrogen hormone, sesame seeds contain phytoestrogens. Sesame seeds helps to maintain the level of estrogen in the body during menopause. Phytoestrogens also decrease the risk of many diseases like breast cancer. Sesame seeds are very beneficial for women.


Boost Fat-Burning

Sesame seeds are high in fiber which helps to burn the fat in the body. It also maintains the weight of the body and burns excessive fat too.

Anti-ageing properties

Sesame seeds contain antioxidants that reduces the signs of ageing and makes skin young and beautiful.

Sesame seeds can be eaten at any time of day. Sesame seeds go well with all types of vegetables, seafood. It also go well with basil, parsley flakes granulated onion, garlic, celery seeds, thyme, Hungarian sweet paprika, powdered lemon peel, dill weed, cayenne and Greek oregano.

Ways to use sesame seeds

Sesame seeds gives a crunch and nutty flavor to dishes. It can be added as a topping in salads, bread, crackers, sushi, cakes, soups, or as breading for fish and meat. Sesame seeds can be added to

  • stir-fries
  • steamed broccoli
  • hot or cold cereal
  • granola and granola bars
  • bread and muffins
  • crackers
  • yogurt
  • smoothies
  • salads
  • salad dressing
  • hummus
  • garnishes

Sesame seeds can also be used as

  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Healthy sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, but quick, Asian-inspired dinner.

How to buy and store sesame seeds

Sesame seeds are available at all grocery store and natural health food stores. They are generally available in prepackaged containers as well as bulk bins. Before buying make sure make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximum freshness. Also check that there is no moisture in the packet, and they should smell fresh. Store sesame seeds in an airtight container in a cool, dry, dark place. They can also be stored in the refrigerator to avoid rancidity.

Uses of sesame seeds

Oral Health

Putting sesame seeds oil in the mouth whitens the teeth and removes dental plaque. It also helps to reduce the amount of streptococcus mutans in both the teeth and the mouth saliva and boost the overall health. It also reduce the presence of bacteria in the mouth.

Healing Properties

Sesame seed oil mixed with warm water helps to control vaginal yeast infections. It helps  to get rid of skin pathogens like staphylococcus and streptococcus as well as common skin fungi such as athlete’s foot fungus

Treatment Of Sunburns

Sesame seeds after the exposure to wind or sun, helps to treat suntans. The regular usage of this oil significantly reduces the risk of skin cancer and prevents the skin from the effects of chlorine in swimming pool water

Skin Detoxifier

Sesame seed oil helps in detoxifying the skin. You could use the below method to detoxify your skin.

  • Mix half a cup of sesame seed oil with half a cup of apple cider vinegar and a quarter cup of water.
  • This should be applied every night after splashing your face with water.

Suitable For Babies

To protect babies from rashes you can use sesame seed oil.Sesame seed oil protects babies tender skin against these rashes (18). Applying it to the nose and ears provides protection against common skin pathogens. It also combats dryness of skin.

Glowing Skin

You can use sesame seed facial for glowing skin

  • Massage your face thoroughly with sesame seed oil and scrub your face with rice or besan powder before washing off with warm water.
  • Later, splash your face with cold water to close the pores.

Treatment Of Cracked Heels

If you have cracked heels or sore feet, you can apply sesame seed oil every night before going to bed and cover your feet with cotton socks. This should be done for a couple of days to get soft and supple feet.

Encourage Hair Growth

Regular massage with warm sesame seed oil increases the blood circulation in your scalp. It promotes healthy hair growth.

Prevention Of Scalp Problems

Massaging your scalp with sesame seed oil combats dryness, flakiness and clogged pores that cause hair thinning and hair loss. It also helps in treating  scalp infections and dandruff and soothing an irritated scalp.

Natural Sunscreen

Sesame seed oil acts as a natural sunscreen for your hair by protecting it from the damaging effects of the sun’s ultraviolet rays and pollution.

Hair Darkening Qualities

Sesame seed oil with olive or almond oil darkens the hair helps the people suffering from premature graying of hair.

Season in which sesame seeds are available

Sesame seeds are available all year round.

How to make Beetroot & Sesame Thepla Recipe


  • 1 Beetroot, grated
  • 2 cups Whole Wheat Flour
  • 1 teaspoon Cumin powder (Jeera)
  • 1 teaspoon Amchur (Dry Mango Powder)
  • 1 teaspoon Garam masala powder
  • 1 teaspoon Red chilli powder
  • 3 Green Chillies
  • 1 teaspoon Ghee
  • 3 teaspoon Sesame seeds (Til seeds)
  • Salt, to taste
  • Chilled water, as needed


  1. To begin making the Beetroot & Sesame Thepla Recipe, wash and peel the beetroot skin. Grate the vegetable finely.
  2. Take a mixing bowl and add the grated beetroot. Add all the masala powder, salt and ghee. Mix all the ingredients.
  3. Add whole wheat flour into the mixing bowl and knead it to a smooth dough with enough water.
  4. Take a small portion of the wheat flour dough and flatten it using a rolling pin into form a flat round dough.
  5. Heat the Tawa to medium heat & add the thepla on the hot tawa.
  6. Cook the beetroot thepla for about a minute & then flip and cook on the other side for a minute or till done.
  7. Apply butter or oil as needed to grease it while cooking.
  8. Serve the Beetroot & Sesame Thepla Recipe along with a Besan Kela Sabzi, Gujarati Dal, and salad by the side to make it a nutritious meal.

How to make Mini Uttapams with Sesame Seed Recipe


  • For Dosa Batter
    • 1/2 cup whole urad dal
    • 80 grams Saffola veggie twist oats
    • 1/2 cup brown rice
    • 1/2 cup ragi seeds
    • 1 teaspoon fenugreek seeds
    For Topping  
    • 1 recipe of oats dosa batter (above)
    • a small bunch of coriander leaves, chopped
    • 3 grated carrots
    • 3 tablespoons sesame seeds
    • 3 ml Saffola oil (Per Uttapam)


  • For Dosa Batter
    • Soak the urad dal with fenugreek seeds and oats in water separately. Soak the brown rice in water separately. Soak them for 5 hours. Grind them separately to make a thick batter. Place the batter in a large bowl and allow it to ferment for 8 hours
    For Oats Uttapam 
    • Combine the topping ingredients, along with the dosa batter and keep aside. (Except the oil, sesame seeds)
    • Heat a skillet on medium-high heat; season it with oil if you are using an iron skillet
    • Check if the skillet is hot, you will know when you sprinkle some water and it sizzles
    • When hot, pour a ladle full of the Oats Dosa Batter onto the skillet and just give it a lite swirl to spread it just a bit. It should be a like a thick pancake
    • Sprinkle a generous amount of the sesame seeds. Drizzle oil around the Uttapam and cover if you have a lid, else you can let it cook in the open
    • Once you notice the top is lightly steamed and the batter is not raw, press the filling down with a flat spatula.  Then flip the Uttapam to cook on the other side
    • Turn the heat to medium-high, so the vegetables cook fast. After about 30 to 40 seconds flip again and the Uttapam will be ready to be served

Sesame Seeds Side Effects

The side effects of sesame seeds occur only when they are consumed in very large amounts.

  • Allergy: Excessive consumption of sesame seeds can cause irritation in the stomach and colon.
  • Presence of THC: They can also show up on drug tests due to their small amount of THC.
  • Blood sugar levels: People who are diabetic need to be careful, as sesame seeds can increase blood sugar levels.

Fun facts about sesame seeds

  • Sesame is a tall annual herbaceous plant of tropical and subtropical areas of the Old World, cultivated for its oil-rich seeds.
  • Probably originating in Asia or East Africa, sesame is now found in most of the tropical, subtropical, and southern temperate areas of the world.
  • Sesame seeds are believed to be one of the first condiments as well as one of the first plants to be used for edible oil.
  • Archaeological remnants suggest Sesame was first domesticated in the Indian subcontinent dating to 5500 years ago.
  • Records from Babylon and Assyria, dating about 4000 years ago, mention sesame.
  • Assyrian myth claims that the gods drank sesame wine the night before they created the earth.
  • Egyptians called it sesmt, and it is included in the list of medicinal drugs in the scrolls of the Ebers Papyrus dated to be over 3600 years old.
  • Archeological reports from Turkey indicate that sesame was grown and pressed to extract oil at least 2750 years ago in the empire of Urartu.
  • The Romans ground sesame seeds with cumin to make a pasty spread for bread.
  • The Europeans encountered the sesame seeds when they were imported from India during the first century AD.
  • In the seventeenth century, the sesame seed was brought to the United States from Africa.
  • There are only 573 calories in 100 grams (3.5 ounces) of sesame seeds.
  • In Sicily and France, the seeds are eaten on bread and pastries (ficelle sésame, sesame thread).
  • In Greece, the seeds are also used in cakes.
  • In Asia, sesame seeds are sprinkled onto some sushi-style foods.
  • In Japan, whole seeds are found in many salads and baked snacks, and tan and black sesame seed varieties are roasted.
  • In Caribbean and European cuisine, sugar and white sesame seeds are combined into a bar resembling peanut brittle and sold in stores and street corners.
  • In Togo, the seeds are a main soup ingredient and in the Democratic Republic of the Congo and in the north of Angola, wangila is a dish of ground sesame, often served with smoked fish or lobster
  • Top producing country of sesame seeds are Tanzania, China, Myanmar, India, Sudan, Uganda and Nigeria.
  • Japan is the world’s largest sesame importer. Sesame oil, particularly from roasted seed, is an important component of Japanese cooking and traditionally the principal use of the seed.
  • China is the second-largest importer of sesame, mostly oil-grade.
  • In myths, the opening of the capsule releases the treasure of sesame seeds, as applied in the story of “Ali Baba and the Forty Thieves” when the phrase “Open Sesame” magically opens a sealed cave. Upon ripening, sesame seeds split, releasing a pop and possibly indicating the origin of this phrase.

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