Superfoods part IV - Til | Sesame seeds | Sesamum Indicum
Like most superfoods, Til is another superfood that has lost the “share of plate” it used to enjoy in the earlier times. It also forms an important part of Ayurveda owing to the benefits it offers. Apart from some seasoning and festivities, we rarely consume sesame seeds.
Sesame seeds can be consumed hulled (without the husk) or unhulled (with the husk)
Why should we be really consuming it?
30 gms (3 tablespoons) of Til can meet up to 12% of fibre RDI (reference daily intake). Fibre is one of the key elements that affects digestive health. Specifically in Ayurveda, digestion has been give utmost importance. If the digestive system is healthy, most of the ailments can be avoided.
Sesame seeds are also a very good source of plant proteins. Proteins are essentially for the body to build everything, from muscles to hormones and act as energy boosters.
They are also a good source of B vitamins; thiamine (B1), Niacin (B3) and Vitamin B6. All these vitamins help in proper cell function and metabolism.
Til can also help in lowering cholesterol levels. This is owing to the fact that the seeds contain a higher proportion of polyunsaturated and monounsaturated fat relative to the saturated fat. This lowering of cholesterol is aided by the presence of lignans and phytosterols.
Sesame seed oils have also shown to increase the effectiveness of the medication of type 2 diabetes in some cases. The antioxidants also help lower the blood sugar levels.
Sesame seeds also are a rich source of Iron, Copper, Zinc, Magnesium and Selenium. These elements make Til a natural immunity booster, help in blood cell formation and improve haemoglobin levels. These also help in making thyroid hormones and aid in overall thyroid health. (https://www.healthline.com/nutrition/sesame-seeds#TOC_TITLE_HDR_5)
With the anti-oxidant and anti-inflammatory properties of Sesamin and high calcium content of sesame needs, Til is also effective for bone development and helps against arthritis joint pain relief.
Not only this, Sesame seed oil has been recommended by Ministry of Ayush to act as an immunity booster against COVID 19. “Take 1 tablespoon of sesame or coconut oil in the mouth. Do not drink, swish in the mouth for 2 to 3 minutes and spit it off followed by warm water rinse. This can be done once or twice a day” (https://www.ayush.gov.in/docs/Ayurveda-Preventive-Measures-for-self-care-during%20-Covid-19-Pandemic.pdf)
How should one consume Sesame seeds?
Sesame seeds contain oxalates and phylates. These are natural anti-nutrients that reduce the absorption of vital nutrients available in Til. Hence, the suggested way to consume Til is to either roast, soak or sprout them.
Enough recipes are available to use sesame seeds in food preparation. Either as seasoning or making it the hero element in the all time favourites of Til Laddoos and Til Chikkis, consume sesame seeds to have a healthy body.
Til forms an ideal partner for Chyavan Kaya Swastham (https://www.chyavanrishi.com/products/chyavan-kaya-swastham) to work as an energy and immunity booster. It also works well with Chyavan Dard Nivarak (https://www.chyavanrishi.com/products/chyavan-dard-nivarak) to aid in joint pain relief and muscle and bone development.