Sesame: The calming nutrient

Sometimes, small seeds can sprout large health benefits; this can certainly be said about til (sesame seeds).

Sometimes, small seeds can sprout large health benefits; this can certainly be said about til (sesame seeds).

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In addition to their popular use in making crunchy til ladoos, as dips or as a garnish for breads and desserts, these seeds are abundant in lesser known health promoting properties.

For instance, did you know that sesame seeds contain the full range of nutrients essential for good health and were it not for their lack of Vitamin A and C, they would be a ‘perfect food’? Sesame seeds are a storehouse of the B vitamins and essential fatty acids.

They also contain methionine and tryptophan – two important amino acids that most other vegetarian foods such as peas, groundnuts, rajhma, chowli and soya bean are deficient in.

Also known as the ‘calming nutrient’, tryptophan facilitates good sleep and promotes skin and hair health. Methionine helps in keeping your liver healthy and your cholesterol under control.

Sesame seeds are a rich source of ‘healthy’ fats, which help to lower cholesterol levels, improve metabolism and prevent constipation. If your skin feels flaky, if you have too many black heads, if your make up appears blotchy or if your skin feels stretched each time you wash it, it indicates a dry skin, which in extremes could lead to eczema.

Sesame seeds are rich in EFA’s and also calcium and iron. Just 100 gms of white sesame seeds provides approximately 1000 mg of calcium. Black and red sesame seeds are particularly rich in iron and are effective in treating anaemia.

Lightly pan-roast some sesame seeds that have been soaked in water and grind them with water or milk. Drink this emulsion either plain or sweetened with jaggery to treat anaemia.

The lecithin content of sesame seeds helps to maintain the cholesterol fluidity thus preventing the formation of gallstones. This natural lecithin is also recognised as a memory enhancer and is believed to improve the quality of milk in lactating mothers.

Deriving the benefits of this wonder seed isn’t difficult. The oil extracted from til is used in regular cooking and is very stable. Just as olive oil in the west is health promoting and heart –friendly, sesame oil has been traditionally favoured in Oriental countries.

It is 46 per cent MUFA & 41per cent PUFA. Most importantly it does not become rancid easily as it contains ‘Sesamol’ an antioxidant naturally present in it.

According to Charak, the great ayurved and medical authority of ancient India, Sesame seed oil is one of the best oils for cooking as it is highly stable at high temperatures and does not get rancid easily.

You could make a paste of sesame seeds, add crushed garlic, limejuice and salt and use it as a dip for raw vegetables. Or you could sprinkle some soaked and roasted sesame seeds on salads.

Tahini paste, which is made by soaking, roasting and crushing around 2 tablespoons of sesame seeds is excellent for improving digestion. It is said that good things come in small packages, and this certainly applies to sesame seeds.

(Dr Anjali Mukerjee is a nutritionist and founder of Health Total, a nutrition counselling centre).