Sesame Seeds – Benefits, Nutritional Facts, Recipes & More

‘Til’ or sesame seeds have been a kitchen commodity in every Indian household for generations. Known to mankind for thousands of years, sesame seeds are a powerhouse of minerals and have earned a special place in Ayurveda and other traditional medicinal forms.

From maintaining beauty and youthfulness to providing enough dietary fiber, sesame seeds are prized by many holistic and alternative medicines for their therapeutic properties and ability to fight various health conditions.

While you may not be using it much, your ancestors certainly used it in a variety of dishes to prolong its life, building a good immunity along with the fiber and protein content. These tiny, nutty-flavored seeds undoubtedly offer an excellent alternative to processed foods used for the same reason.


Nutritional information for sesame seeds

Sesame seeds grow in the pods of Sesamum Indicum, a flowering plant found primarily in the tropical regions of India and Africa. Sesame seeds are rich in essential minerals such as zinc, copper, magnesium and calcium. It also contains several vitamin B complexes and a high number of antioxidants, fiber and protein.

Given below is the nutritional information of 100 g of sesame seeds-

  • Energy – 563 kcal
  • Carbs – 25g
  • Dietary fiber – 16.8 g
  • Fats – 43.3 g
  • Protein – 18.3 g
  • Calcium – 1450 mg
  • Iron – 9.3 mg
  • Phosphorus – 570 mg
  • Copper – 2.29 mg
  • Zinc – 12.20 mg

In addition to their nutritional value, sesame seeds have many health benefits that will make you want to include these little organic wonders in your diet right away.

Top 11 health benefits of sesame seeds

1. Healthy Skin and Hair

Are you losing hair from the lump or do you feel that your skin’s radiance is diminishing? Then turn to sesame seeds before picking up any manufactured skin and hair products. The seeds and their oil contain tremendous organic properties that restore skin radiance and hair strength. Packed with vitamin B complexes like thiamine, niacin, folic acid, pyridoxine and riboflavin, these seeds are among the best organic alternatives for healthy skin and hair. massage routine to improve skin and hair health.

2. Sesame seeds help strengthen bones

Til contains a considerable amount of calcium needed by the human body. Even the presence of zinc acts as a critical mineral in strengthening bone structure. According to several studies, eating sesame seeds regularly can help prevent osteoporosis later in life.

3. Sesame seeds help control blood sugar levels

Several studies have claimed that eating sesame seeds or their oil helps regulate blood sugar, especially for people with diabetes. In the long term, it acts as an organic blood sugar regulator due to its low carbohydrate, high protein and healthy fat content. Furthermore, the presence of pinoresinol, a high-value plant-derived lignan with multiple healthy effects, plays an essential role in the maintenance and regulation of blood sugar levels.

4. Sesame seeds keep blood pressure under control

You already know that sesame seeds are rich in magnesium. But, did you know that they help prevent hypertension and blood pressure? Polyunsaturated fats and the compound present in sesame oil are known to keep blood pressure levels in check.

5. High Energy Organic Source

Along with numerous vitamins and minerals, sesame seeds are also a good source of energy as they are high in fat, particularly omega 3 fats. They also contain high amounts of fiber, iron, calcium, magnesium and phosphorus which increase the energy levels.

6. Allergy and Pain Relief

Til is rich in essential minerals and provides your body with a much-needed dose of copper, magnesium and calcium. While copper is suitable for people with rheumatoid arthritis, magnesium is ideal for people with respiratory problems.

7. Sesame seeds good for thyroid health

Our thyroid gland contains the highest concentration of selenium of any organ in the body, playing a critical role in the production of thyroid hormones. Sesame seeds provide nearly 18% of the Reference Daily Intake of Selenium (RDI) of shelled and hulled seeds, making them the right food choice to fight thyroid. Furthermore, the presence of iron, copper, zinc and vitamin B6 in these seeds supports the creation of thyroid hormones and aids in thyroid health.

8. Sesame seed improves body immunity

With all the talk about the coronavirus around the world, immunity has become a trending topic. Sesame seeds help you to boost your immunity with their powerful minerals and vitamins. For example, ingesting zinc helps to develop and activate T lymphocytes that are part of the body’s immune system that recognizes and attacks invading microbes.

9. Sesame seeds help maintain mental well-being

Sesame oil contains an amino acid, tyrosine, which affects serotonin activity. It is a neurotransmitter that affects our mood. An imbalance of serotonin can lead to depression or stress, and sesame seed oil helps in the production of serotonin, decreasing the chances of anxiety and improving feelings of positivity.

10. Sesame seed improves digestion

Constipation is a common digestive problem faced by many people. If you too are struggling to maintain a clean digestive tract, turn to black sesame seeds. They help in curing constipation with their high fiber and unsaturated fatty acid content. While the oil found in these seeds can act as a lubricant for the intestines, the fiber helps keep bowel movements smooth.

11. Sesame seed contains antioxidants and has anti-inflammatory properties

Sesame oil has sesamol and sesaminol. They are two antioxidants that have positive effects on your health. They reduce cell damage caused by free radicals. In addition, sesame oils also have anti-inflammatory properties that help treat joint inflammation, toothaches, and scratches.

2 healthy sesame seed recipes

1. Ladoo or Til ke Ladoo sesame seeds


  • 1 cup of sesame seeds
  • 0.75 cup of peanuts
  • 0.75 cup shredded coconut
  • 1.75 cups powdered/grated brown sugar
  • chopped dates / dried figs
  • Water (as needed)
  • 1 teaspoon powdered cardamom
  • Oil for palm oil

Preparation Instructions

  1. Heat a pan and lightly dry the sesame seeds for a few minutes. Remove on a plate and set aside.
  2. In the same pan, dry the roasted peanuts and coconut one after the other and remove to a plate. When cool, crush or grind until thick and set aside.
  3. In the same pan, place the grated coconut and bake over low heat until golden. Remove the coconut on a plate and set aside.
  4. Now, take the brown sugar in a pan and add 3 teaspoons of water to it. Keep on low heat and bring to a boil.
  5. Continue boiling the mixture until it is soft enough to form into a ball.
  6. Now, mix the roasted peanut mixture with the brown sugar solution well.
  7. Pulse Dates / Dried Figs, Crushed Peanuts, Toasted Coconut, Sesame Seeds and Cardamom Powder until well combined. Grease your palms and roll out small sides.
  8. Keep the sides in an airtight container.

2. Sesame Seed Smoothie


  • 2 small bananas, cut into cubes
  • 1 apple, cubed
  • 0.25 cup of oatmeal
  • 0.25 cup almonds and cashews
  • 1 spoon of honey
  • 1 glass of cold milk
  • 1 tablespoon of sesame seeds
  • Ice (as per choice)

Preparation Instructions

  1. Put the cubed fruit, oatmeal, honey, dried fruit, half a tablespoon of sesame seeds and milk in the grinder and mix well. You can also put ice in it if you like.
  2. Make sure the resulting mixture is thick.
  3. Pour into a glass and top with remaining sesame seeds for a crunchy, nutty flavor.
  4. Enjoy your healthy smoothie.


Til or sesame seeds are a power and heat plant. They contain various minerals such as zinc, copper, iron, magnesium and fluorine. They are the best organic source of multivitamins. Vitamin B and D, sesame seeds contain numerous essential elements for the human body.

All these minerals and vitamins help you to become healthier and boost your immunity to fight disease and illness. In addition, sesame seeds provide the body with healthy fat, which does not increase your obesity, but maintains a balanced acid level so that your organs function properly.

If you’d like to learn more about how sesame seeds or other nuts provide fantastic health benefits, speak to experts at HealthifyMe. Our team will help you organize a diet plan according to your preferences and help you stay healthy.

Frequently asked questions (FAQs)

1. Is it safe to eat sesame seeds daily?

A. Yes. It is safe to have 1 tablespoon of sesame seeds daily if there is no allergy related.

2. Can you eat raw sesame seeds?

A. Yes. The raw form of sesame seeds offers great benefits from the nutrients stored in it. But a person with disturbed digestion may opt for soaked seeds to facilitate digestion.

3. Should we eat these seeds on an empty or full stomach?

A. There are few Ayurvedic remedies that suggest taking a medicinal combination of these seeds on an empty stomach. But in general, sesame seeds can be added along with meals and you can chew 1-2 teaspoons of seeds after meals for better digestion as well as a mouth freshener. In addition, these seeds can be added as mini-meals in between.

4. Should sesame seeds be soaked overnight before being consumed the next day?

A. People who have poor digestion problems and don’t do well with raw seeds can soak overnight or for 4-5 hours before consuming.

5. What is the healthiest way to consume sesame seeds?

A. Chewing raw seeds has more benefits, but people with sensitive stomachs can chew soaked seeds. Light roasting or beating is also good.

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