Explore 5 Health Benefits of Incorporating Sesame Seeds into Your Diet Alongside These 2 Recipes

Here are 5 Key Health Benefits of Consuming Sesame Seeds You Should Be Aware Of:

Explore 5 Health Benefits of Incorporating Sesame Seeds into Your Diet Alongside These 2 Recipes

Discover the plethora of health benefits offered by sesame seeds, a staple ingredient found in nearly every Indian household. Whether enjoyed in the form of laddoos, sesame rice, smoothies, barfi, chikki, or other dishes, sesame seeds have been integral to the Indian diet for generations. However, beyond their culinary appeal, sesame seeds boast a range of health benefits that can positively impact your well-being. Here are 5 key health benefits of consuming sesame seeds that you need to be aware of, accompanied by some simple and quick recipes shared by our expert, Dr. Kajal Pandya Yeptho, Chief Dietician at Indraprastha Apollo Hospitals.

The Advantages of Incorporating Sesame Seeds into Your Diet

The Advantages of Incorporating Sesame Seeds into Your Diet

Here are 5 advantages of incorporating sesame seeds into your diet for better health. Dr. Kajal Pandya Yeptho, Chief Dietician at Indraprastha Apollo Hospitals, highlights the nutritional value and potential health benefits of sesame seeds. These tiny seeds are packed with essential nutrients like protein, vitamins, and minerals, particularly manganese and calcium. Additionally, they boast a high-quality oil content, rich in polyunsaturated fatty acids (PUFA) and natural antioxidants, comprising 50-60% of the seed. Among the numerous benefits, sesame seeds are known for lowering cholesterol, bolstering the immune system against infections, and aiding in the management of diabetes. Incorporating a tablespoon of raw or toasted sesame seeds into your daily diet can be beneficial.

1. Healthy Bones

 Healthy Bones

Sesame seeds are packed with essential nutrients including calcium, zinc, copper, omega-3 fatty acids, and magnesium, complemented by their high protein content. The calcium content supports healthy bone growth and maintenance, while zinc contributes to strengthening bone structure as a crucial mineral. Research indicates that regular consumption of sesame seeds may aid in the prevention of osteoporosis later in life.

2. Better Digestion

Thanks to their abundant fiber content and the presence of unsaturated fatty acids, sesame seeds facilitate smooth bowel movements. Improved bowel regularity not only enhances digestion but also alleviates constipation. Furthermore, the oil content in sesame seeds acts as a lubricant for the intestines, safeguarding the colon and reducing the likelihood of gastrointestinal ailments.

3. Fights Infection

With their potent antioxidant properties, sesame seeds serve as a superfood, shielding the body from numerous diseases by mitigating cell damage. Additionally, their antibacterial properties have been demonstrated to combat various bacterial illnesses, including skin fungal infections like athlete’s foot, as well as diseases such as strep throat and staph infection.

Fights Infection

Sesame seeds, brimming with vitamins and minerals, bolster immunity, primarily due to their zinc content. Zinc plays a pivotal role in activating and fostering the development of T-lymphocytes, crucial components of the immune system responsible for identifying and responding to invading microbes.

4. Maintains Healthy Blood Pressure Levels

Recognized for its ability to prevent hypertension, sesame seeds serve as a superfood, aiding in the regulation of blood pressure thanks to their polyunsaturated fat content. Moreover, their high magnesium content contributes to blood pressure reduction. Furthermore, the presence of antioxidants, vitamin E, and lignans inhibits plaque buildup in the arteries, promoting healthy blood pressure levels.

5. Relieves Pain

Relieves Pain

Sesame seeds, hailed as a pain-relieving food, are akin to a hidden blessing, boasting a rich history as one of the oldest ingredients abundant in essential minerals such as calcium, copper, and magnesium. These minerals play a pivotal role in alleviating joint pain and mitigating conditions like rheumatoid arthritis.

Recipes Featuring Sesame Seeds

1. Sesame Seed Ladoo Recipe

Healthy Sesame Seed and Jaggery Treat: Ladoo Recipe


  • 100g sesame seeds
  • 100g jaggery
  • 2 tbsp water
  • ½ tsp cardamom powder


  1. Dry roast sesame seeds on medium-high flame until they change color and become aromatic. Remove from heat and transfer to a plate.
  2. In another pan, add water and jaggery. Allow the jaggery to boil until it turns frothy. Check the consistency of the jaggery syrup and turn off the flame.
  3. Add roasted sesame seeds and cardamom powder to the jaggery syrup. Mix well to combine.
  4. Let the mixture cool down slightly, then shape it into small balls (ladoos).

2. Sesame Seed Pilaf

Sesame Seed Ladoo Recipe


  • 2 cups of rice
  • 2 tablespoons of sesame seeds
  • 4 red chillies
  • ½ cup of peanuts
  • 2 tablespoons of butter
  • Oil
  • ½ cup of cashews
  • 2 teaspoons of mustard seeds
  • 10-12 curry leaves
  • ½ cup of cream
  • 1 cup of urad dal
  • Salt to taste


  1. Rinse the rice thoroughly and soak it in a large bowl for a while.
  2. Steam cook the rice in a flat-bottomed pan over medium-high flame until done.
  3. In a separate pan, heat some oil and add mustard seeds, urad dal, and curry leaves. Let them splutter.
  4. Add sesame seeds, red chillies, and peanuts. Stir well.
  5. Pour in about 2 cups of water and bring it to a boil.
  6. Once the water is boiling, add the cooked rice and a pinch of salt. Mix gently.
  7. Allow the mixture to cook on medium flame until the water evaporates.
  8. Once cooked, add cream and cashews on top. Mix gently.
  9. Cover the pan with a foil and let it cook for another 2-3 minutes.
  10. Serve hot and enjoy your Sesame Seed Pulao!