FoodVerse (Sesame)

 Superfood Sesame

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BY PRAMITA BOSE

Sesame seeds are nutrient-rich in content and highly gainful for overall human health. The benefits of sesame seeds in winter are abundant.

Nutritionist and CEO of Nutracy Lifestyle, Dr. Rohini Patil says: “More people take ill due to flu with the advent of winters. Since sesame is chock-full with zinc, copper, iron and other vitamins, it can help one build a stronger immune system to fight infections and viruses, thus lowering chances of catching cold and cough or fever.”

Additionally, sesame seeds contain essential minerals, the most important being magnesium. Sesame seed oil, when consumed naturally, helps relieve pressure on blood vessels, eventually lowering blood pressure. For healthy skin and hair, sesame seeds are highly recommended for consumption as they are loaded with omega-3 fatty acids. This apart, sesame supports the health of hair follicles, which facilitates growth and repair of damaged hair.

Radhika Iyer, founder of Anahata Organic, shares that “texts from ancient books like Charaka Samhita suggest that massaging with sesame and coconut oils that are blended with holistic healing herbs, such as turmeric, tulsi (basil leaf), brahmi, ashwagandha, etc., will help keep skin infections and other major diseases at bay.” She also multitasks as an entrepreneur, yogini, mountaineer and philanthropist in her own right.

To pack a healthy punch in snacks, certain plant-based fritters can be paired with sustainable drinks. “Hummus along with veggies makes a great combo. For the uninitiated, hummus is a vegan dip made from chickpeas, oil, lemon juice, garlic and a sesame seed paste called tahini. It is crammed with fibre, healthy fats, vitamin B and C,” informs Eesha Sukhi, director of the restaurant The BlueBop Café.

Particularly, vegan foods strictly eliminate any animal product from their catalogue and stick to all cruelty-free options. If you wish to stock eco-friendly items in your refrigerator and embrace a balanced intake of wholesome produce directly from the farmlands to your dining table, then carefully choose the nutrient-dense sprouts of nature to cook some delicious yet healthy dishes for your gut.

Reputed nutritionist and diabetes coach Madhavi Shilpi says that “the best ways to include sesame on a daily basis is to use it to certain limits.” “For instance sprinkle sesame over dal, sabzi or salads, blend it into chutneys or mix it with curd, add it to homemade podi or mukhwas, use it in winter treats like til laddoos or chikki. Although a couple of tablespoons won’t transform your health overnight but little, routine additions can make a difference over time. The goal is to layer different sources of sustenance throughout the day for a well-rounded impact,” she further suggests in detail.

It is true that owing to sesame’s curative properties, an array of ailments can be averted by including it in our diet chart. Sesame seeds support overall health and may help mitigate risk factors for bone and joint health via calcium, magnesium and phosphorus, which maintain bone density and aid mobility. This could enable one to avoid osteoporosis. Moreover, lignans and healthy fats help keep the cholesterol levels under control for taking good care of the heart health. Also, fibre and healthy fats support insulin sensitivity and stabilise energy levels, thus regulating prediabetes and blood sugar levels. This apart, iron and copper support red blood cell production, especially for vegetarians, to prevent anaemia. Plus, high fibre composition aids in digestion and prevents constipation, while copper and zinc help sustain immune function and reduce inflammation.

“Sesame seeds are not a ‘magic bullet’ or a standalone remedy but when included in routine meals, they facilitate long-term well-being,” avers Shilpi.

“The magnesium content further manages the intensity of hypertension by normalising blood pressure while antioxidants may allow the symptoms of arthritis to subside,” reports senior clinical dietician and sports nutritionist Sippy Taneja of Ujala Cygnus Group of Hospital.

Notably, sesame seeds help generate heat in the body. Food experts confirm that it is then beneficial to consume sesame in winters to keep the body warm.

“According to traditional medicine, particularly Ayurveda and conventional Chinese medicine, sesame seeds are termed as a "warming" food. They are thought to have thermogenic qualities, meaning that they can produce body heat. This is because they contain a lot of fat, especially good fats that render warmth and energy for a long time. Additionally, iron and magnesium found in sesame improve blood circulation, which helps the body retain heat throughout the winter,” elaborates Taneja.

Sesame seeds definitely emerge as a favourable food in winter because the same transmits long-lasting energy in human body, promoting general warmth as well as comfort in a cold weather.

Consuming sesame seeds or using sesame oil on the skin can add a radiant glow to it, thus making it appear evergreen and youthful.

Sesame oil can deeply hydrate the skin owing to its rich content of antioxidants, vitamin E, zinc and healthy fats. Its anti-inflammatory properties also help calm an irritated skin, alleviating redness and swelling. Vitamin E acts as a powerful moisturiser, keeping the skin soft and hydrated, while zinc helps with skin healing and acne reduction.

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Sesame seeds can be consumed in varied forms — roasted, crushed, raw, toasted, baked, made a paste out of it, sprinkled over salads, blended into smoothies or mixed into hot soups or stews. Sesame seeds are versatile and healthy. Its nutritional benefits can be enjoyed in all avatars.

Sesame seeds can be consumed in various forms, each offering its own set of benefits:

1.     Roasted: Roasting enhances the flavour and makes the seeds easier to digest. Lightly roasting them can still preserve most of their nutritional value. Roasted seeds can also be consumed in the form of smoothies, sauces or as a dressing with meals.

2.     Crushed: Crushed or ground sesame seeds (often in the form of tahini, a sesame paste) are great for making dips, dressings or spreads and they allow the body to absorb nutrients more easily.

3.     Toasted: Toasting sesame seeds adds a nutty flavour and makes them crunchy. They are great as a topping for salads and soups or intelligently mixed into baked foods.

4.     Baked: Sesame seeds can be baked into bread or granola bars, adding a nutritional boost to your snacks.

5.     Paste: It can also be used in the form of a paste or tahini, which is commonly used in the Mediterranean and Middle Eastern dishes.

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One may take in a glass of sesame seed water early morning on an empty stomach. Drinking overnight sesame-soaked water yields a host of health benefits. They are as follows:

1. Sesame seeds contain fibre, which helps improve digestion and get rid of constipation.

2. The lignans and healthy fats in sesame help regulate good cholesterol levels.

3. It allows the body to absorb nutrients effectively and kickstarts digestion. However, people with weak digestion should start with a small quantity to check the tolerance level.

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Strikingly, sesame is good for women of all ages. It is beneficial to be consumed during menstrual cycles to balance the hormones and improve fertility in women.

• During Menstrual Cycles: Sesame contains lignans and healthy fats that help balance hormones, reduce menstrual cramps and support a regular cycle. Rather it is one of the major ingredients of the seed cycle (eating specific seeds during different phases of the menstrual cycle) that is used to regularise the menstrual cycle.
• For Fertility: Sesame seeds are packed with zinc, iron and vitamin E that drive reproductive health.
• During Menopause: Sesame reinforces bone health as it is a good source of calcium and healthy fats.

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Sesame also improves sleep and helps fight insomnia or sleep deficit and erratic sleep. Sesame seeds contain tryptophan, an amino acid that aids in serotonin production, essential for getting a sound good night’s sleep. Additionally, the magnesium in sesame relaxes the nerves and muscles, making it beneficial for those struggling with disturbed sleep.

A Tip to Try: Consuming sesame seeds along with milk or sesame oil before hitting the sack can promote relaxation and restful sleep.

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The argument over black versus white sesame continues unabated. “Both black and white sesame seeds provide similar health benefits but as per Ayurveda concept, black sesame seeds are considered superior for their higher antioxidant content. Logically, in the context of medicinal benefits, black sesame is a better choice. It backs brain health, improves hair growth and has anti-ageing properties, whereas white sesame contains slightly more calcium but has a milder taste. It is often used in cooking and garnishing,” elucidates Dr. Aishwarya Tandle, Ayurveda physician and deputy manager, Medico Marketing, SAVA Herbals.

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Dishes you can prepare with sesame:

• Til Ladoo (sesame jaggery balls)
• Sesame Chikki (crunchy sesame brittle)
• Tahini (sesame paste, used in hummus)
• Sesame Dressing (for salads and stir-fries)
• Sesame Paratha (Indian flatbread with sesame filling) 

Details of a few dishes incorporating sesame as an ingredient:

·         1] Sesame milk: You will need one cup of sesame seeds and two cups of water to soak them in water for 7-8 hours. The seeds and water should be smoothly blended in the morning. After straining through the cheesecloth, sweeten the mixture with palm jaggery syrup.

·         2] Sesame chikki: Both jaggery and sesame have opulence of iron. Sesame chikki is made from three components, namely sesame seeds, ghee and jaggery. Making til patti at home is a lot of fun and has a unique, mouth-melting, crispy flavour. In India, it is commonly referred to as gajak.

·         3] Til chutney: This chutney can raise the appeal of any dish it is served with to an irresistible level because it is made with a combination of roasted sesame seeds, garlic and mild spices like garlic cloves, cumin seeds, salt, turmeric and green chillies.

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Given below is a wholesome and tasty sesame recipe:

Sesame & Jaggery Energy Balls (Til Laddoo)

Ingredients:

• 1 cup white or black sesame seeds
• ½ cup jaggery (grated)
• 1 tbsp ghee
• ½ tsp cardamom powder (optional)

Preparation:

1.     Dry roast sesame seeds on low flame until they release a nutty aroma.

2.     Melt jaggery in a pan with little water until it forms a thick syrup.

3.     Add roasted sesame seeds and mix well.

4.     Turn off the heat and let the mixture cool slightly.

5.     Grease your hands with ghee and roll the mixture into small balls.

6.     Let them set for 10 minutes and then relish the delight!

Benefits of Til Laddoo:

• Provides warmth and energy, especially in winter.
• Rich in calcium and iron, making it excellent for bone health.

Sesame seeds are a powerhouse of nutrition and can be easily included in your daily diet. Whether consumed as sesame water, in food or as oil, they deliver multiple health benefits.

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