Benefits of sesame seeds (til): calcium, winter warmth and healthy fats
Til laddoos on Makar Sankranti, til chikki in winter and sesame oil for massage — sesame is woven into Indian tradition. The benefits of sesame seeds include calcium, iron, magnesium, protein and healthy fats, plus lignans like sesamin, making them a warming, nourishing addition to winter meals.
Benefits of sesame seeds: small seeds, big nutrition
Two tablespoons of sesame seeds provide fibre, protein, healthy mono- and polyunsaturated fats, and useful amounts of calcium (especially in unhulled black or brown til), iron, zinc and magnesium. Sesame lignans have antioxidant activity, and some studies link sesame intake with modest improvements in cholesterol and blood pressure.
In Ayurveda, tila is sweet, bitter, heating and heavy; it calms vata, strengthens bones and teeth, nourishes hair and skin, and is especially recommended in the cold season.
Ingredients
- 2 tablespoons white or black sesame seeds
- Jaggery for laddoos (optional)
How to prepare
- Dry-roast sesame seeds on low heat for 2–3 minutes until they pop and smell nutty; cool.
How to use
- Sprinkle a tablespoon of roasted til on salads, sabzis, rotis or dal.
- In winter, have one til–jaggery laddoo or a piece of chikki a day.
- Grind roasted til with peanuts and chillies into a dry chutney.
- Use cold-pressed sesame oil for cooking or massage.
Helpful habits
- Black and unhulled til have more calcium than white hulled til.
- Store roasted seeds in an airtight jar; they go rancid if kept too long.
- Chew well to absorb more nutrients.
Precautions
- Sesame is a common allergen — avoid if allergic, and introduce carefully in children (whole seeds can be a choking hazard for toddlers; use ground til).
- Food amounts are safe in pregnancy; traditionally, large amounts of til are avoided in early pregnancy, so keep portions moderate.
- Til laddoos are calorie- and sugar-rich — people with diabetes or on weight or BP medicines should keep portions small and continue prescribed treatment.
- Seek urgent care for swelling of the lips, tongue or breathing trouble after eating sesame.
Frequently asked questions
Are sesame seeds good for bones?
- Yes, especially unhulled til, which provides calcium, magnesium and zinc as part of a balanced diet.
Why do we eat til in winter?
- Til is warming and energy-dense, which is why laddoos and chikki are traditional in the cold months.
Black or white sesame — which is better?
- Black til is unhulled and slightly richer in minerals; both are nutritious.
