SESAME SEEDS (TIL)
Sometimes, small seeds can sprout large health benefits. This can certainly be said about til (sesame seeds). In addition to their popular use in making crunchy til ladoos, gajjaks, as dips or as a garnish for breads and desserts, these seeds are abundant in lesser known health promoting properties.
Lets have a look at its health benefits.
Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? Just 100 gm of white sesame seeds provides approximately 1,000 mg of calcium.
In addition to being an excellent dietary source of calcium, sesame seeds are also a good source ofmanganese, copper, magnesium, zinc, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E, healthy protein, and fiber.
Sesame seeds 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. These fine quality amino acids are essential for growth, especially in children.
Sesame seeds are rich in EFA’s(essential fatty acids) that are of help to prevent dry skin, mood swings, PMS, pain and inflammation.
Black and red sesame seeds are particularly rich in iron, folic acid and are effective in treating anaemia. 100 g of sesame contains 97 mcg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.
In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.