For generations, ‘Til’ (or sesame seeds) has been a staple in Indian kitchens. Sesame seeds have been around for thousands of year and are a great source of minerals. They also hold a special place within Ayurveda, and other traditional medical forms. Sesame seeds or til have many benefits, including providing beauty and youth, and sufficient dietary fiber. Many holistic and alternative medicine practitioners value sesame seeds or til for their therapeutic properties and ability in fighting a variety of health conditions.

Although you might not use it as often as you used to, your ancestors likely did. They used it in many dishes to build up immunity and increase their protein and fibre content. These tiny, nutty-flavoured seed are a great alternative to processed foods.

Table of Contents

  • Nutritional Information of Sesame Seeds
  • Top 11 Benefits of Sesame Seeds
  • 2 healthy recipes for sesame seeds
  • Sesame Seeds Ladoo or Til ke Ladoo
  • Sesame Seeds Smoothie
  • Summary
  • Frequently Asked Question

Information about Sesame Seeds’ Nutrition

Sesame seeds are grown in the pods and flowers of Sesame Indium. This flowering plant is found mainly in tropical regions of India, Africa. Essential minerals such as calcium, zinc, copper and magnesium are found in sesame seeds. It contains many Vitamin B complexes as well as a high amount of antioxidants, fiber, and protein.

Below is the nutritional information for 100 grams of sesame seed-

  • Energy – 563 kcal
  • Carbohydrates – 25 g
  • Dietary Fiber – 16.8 g
  • Fats – 43.3 g
  • Protein – 18.3 g
  • Calcium – 1450mg
  • Iron – 9.3 mg
  • Phosphorous – 570 mg
  • Copper – 2.29 mg
  • Zinc – 12.20mg

Sesame seeds are not only nutritious, but they also have many health benefits that will inspire you to add these little organic marvels to your daily diet.

Top 11 Health Benefits of Sesame seeds

#1 Healthy Hair and Skin

Do you feel your skin is losing its glow or are you experiencing hair loss from the lumps? Before you buy any hair or skin product, consider using sesame seeds. Sesame seeds and their oil have incredible organic properties that improve the skin’s health and strength. These seeds are rich in Vitamin B complexes such as thiamine and folic acid. They also contain pyridoxine and riboflavin.

#2 Stronger Bones

The human body needs a lot of calcium from Til. Zinc is a vital mineral for strengthening bone structure. Multiple studies have shown that eating sesame seeds on a regular basis can prevent osteoporosis later in your life.

#3 Helps Control Blood Sugar Levels

Numerous studies have shown that sesame oil and sesame seeds can help regulate blood sugar. This is especially true for diabetics. Sesame seeds or their oil can act as an organic blood sugar regulator because of its low carbohydrate, high protein and healthy fats. Pinoresinol is a high-value, plant-derived lignan that has multiple health benefits and plays an important role in maintaining and regulating blood glucose levels.

#4 Maintains blood pressure under control

Sesame seeds contain high levels of magnesium, as you probably know. They are also known to help prevent hypertension and high blood pressure. Sesame oil and polyunsaturated fats are well-known to lower blood pressure.

#5 Organic Sources of High Energy

Sesame seeds have high levels of fat, mainly omega 3 fats. They are rich in vitamins and minerals. Sesame seeds also have high levels of iron, calcium and magnesium that increase energy levels.

#6 Allergy and Pain Reliever

Til is rich with essential minerals and supplies your body with the necessary amount of copper, magnesium and calcium. Copper is good for those with rheumatoid arthritis, but magnesium is best for those with respiratory problems.

#7 Good For Your Thyroid Health

The thyroid gland is the largest organ in the body that contains selenium. It plays a crucial role in producing thyroid hormones. The right choice for thyroid health is to eat sesame seeds. They provide almost 18% of the daily selenium intake (RDI) both from hulled and unhulled seeds. These seeds also contain iron, copper and zinc which support the production of thyroid hormones. This is good news for thyroid health.

#8 Improve Your Body Immunity

Coronavirus is a hot topic. With their powerful minerals and vitamins, sesame seeds can help build up immunity. Zinc is one example of how zinc can help activate T-lymphocytes, which are part the body’s immune system and recognize and attack invading microscopic organisms.

#9 Helps Maintain Mental Well-being

Tyrosine is an amino acid found in sesame oil that can impact serotonin activity. It is a neurotransmitter, which can affect our mood. Serotonin imbalance can lead to stress or depression. Sesame seed oil is a neurotransmitter that helps lower anxiety and improves mood.

#10 Improves Digestion

Multiple people experience constipation. Black sesame seeds are a great option if you have trouble maintaining a healthy digestive tract. High levels of fibre and unsaturated fat acids help to relieve constipation. The oil in these seeds may be used to lubricate your intestines. However, the fiber helps to maintain smooth bowel movements.

#11 contains Antioxidants and has Anti-inflammatory Properties

Sesame oil contains sesame as well as sesaminol. These two antioxidants have positive effects on your overall health. They help reduce cell damage from free radicals. Sesame oils are also anti-inflammatory and can be used to treat joint inflammation, toothaches, or scrapes.

2 Healthy Recipes for Sesame Seeds

1. Sesame Seeds Ladoo, or Til ke Ladoo


  • 1 cup sesame seeds
  • 0.75 cup peanuts
  • 0.75 cups shredded coconut
  • 1.75 cups powdered/grated Jaggery
  • Dry figs/ chopped dates
  • Water (as required)
  • 1 teaspoon cardamom powder
  • Greasing palms with oil

Instructions for preparation

  1. Lightly dry roast the sesame seeds in a saucepan. Place on a plate.
  2. Dry roast the coconut and peanuts in the same pan. Once they are done, transfer them to a plate. After it has cooled, crush or grind the mixture to a coarse powder and place in a bowl.
  3. Add the shredded coconut to the same pan and cook on a low heat until it turns light brown. Place the coconut on a plate, and set it aside.
  4. Put the powdered jaggery into a saucepan and add 3 Tbsp of water. Let it simmer on low heat.
  5. Keep stirring the mixture over medium heat until it is soft enough that you can shape it into a ball.
  6. Mix the roasted peanut mixture and the jaggery solution together.
  7. Pulse dates/Dry peanuts, roasted coconuts, sesame seed, and cardamom powder together until it is well combined. Make small laddoos by greasing your palms.
  8. Place the ladoos inside an airtight container

2. Sesame Seeds Smoothie


  • 2 small bananas, Diced
  • 1 apple, Diced
  • 0.25 cups oats
  • 0.25 cup cashews and almonds
  • 1 teaspoon honey
  • 1 glass cold milk
  • 1 tablespoon sesame seeds
  • Ice (as per your choice)

Instructions for preparation

  1. Mix the milk, honey, dried fruits, half tbsp sesame seeds, and diced fruits in a grinder. If you wish, you can add the ice to it.
  2. Mixture should be thick.
  3. Pour the mixture into a glass. Top it with any remaining sesame seeds to give it a crunchy, nutty taste.
  4. Enjoy your healthy smoothie.


Sesame or till seeds are a great source of heat and energy. They are rich in minerals like zinc, copper and iron as well as magnesium and fluoride. They are an excellent organic source of multivitamins. Sesame seeds are rich in Vitamin B and D. They also contain many essential elements for the human body. These vitamins and minerals will help you become healthier and strengthen your immune system to combat diseases and other illnesses. Sesame seeds also provide healthy fats for the body. This does not increase your obesity, but keeps your organs functioning properly. Healthily Me experts can help you learn more about the health benefits of sesame seeds and other nuts. Our team can help you create a diet plan that suits your needs and keep you healthy.