Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. The seeds come in two types: black, which contain the outer edible husk, and off-white, which are de-husked. Sesame seeds have been used in traditional medicine for thousands of years and have many potential health benefits.
Nutritionally, sesame seeds are rich in the MUFA oleic acid, protein, B-complex vitamins, vitamin E, calcium, magnesium, iron, manganese, zinc, selenium, and copper. Oleic acid helps decrease high cholesterol and triglycerides, which are risk factors for heart disease.
Sesame seeds are an affordable and delicious source of protein, particularly for growing children, adolescents, pregnant and lactating mothers, and vegetarians. They are rich in calcium, magnesium, and several other nutrients that boost bone health and help prevent osteoporosis. Zinc helps in the production of red blood cells, blood circulation, and metabolism, while copper has anti-inflammatory properties and helps reduce arthritis pain and joint swelling. Vitamin E and selenium are powerful antioxidants that protect the body from oxidative stress.
Also, sesame seeds are rich in the phytochemical lignans and contain two unique compounds, sesamol and sesamin, which have antioxidant properties and help lower blood pressure. They also contain phytoestrogens, plant compounds that mimic the hormone estrogen and may help relieve menopause symptoms.
In Ayurveda, sesame oil is valued for its medicinal properties and is used as a carrier oil in various cosmetics. It penetrates deep into the skin, moisturising it, promoting skin cell regeneration, and offering anti-aging benefits. It also has antimicrobial and warming properties, making it a popular massage oil.
With their pleasant nutty taste and small size, sesame seeds are widely used in Indian cuisine, especially during winter, in traditional foods like til laddoos, gajak, and rewdi, as they are believed to generate heat and warmth in the body. Their versatility makes them suitable for various culinary preparations. Roasted seeds can be sprinkled over sandwiches, biscuits, bread, cakes, salads, and stir-fries. They are the main ingredient in tahini or sesame seed butter. When combined with spices, they make a delicious dry chutney powder, which serves as a tasty accompaniment to meals.
(The writer is a consultant nutritionist with 26 years of experience, practicing at Panaji.)
