A 3-tablespoon (30-gram) serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for your digestive health.
Here are 12 health benefits of sesame seeds :
- Helps in Lower Cholesterol and Triglycerides : Sesame seeds may help reduce heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels.
- Nutritious Source of Plant Protein : Sesame seeds, particularly hulled are a good source of protein, which is a necessary building block for your body.
- May Help Lower Blood Pressure.
- May Support Healthy Bones
- May Reduce Inflammation
- Good Source of B Vitamins.
- May Aid Blood Cell Formation
- Rich in antioxidants
- Regular consumption of sesame seeds along with hull provides good amounts of calcium, especially for women which in turn contributes to healthy bones
- Sesame is a rich plant protein source and a serving of 30 grams can provide you with 5 grams of protein.
- A journal published by Clinical Nutrition claims that a therapy involving both sesame oil and anti-diabetic medication lowered blood sugar levels by 36 per cent.
- Rich in protein, til seeds helps in increasing metabolic rate, control appetite, prevent intake of excessive calories thus helping to lose weight
How to include it in your daily diet ?
1. Eat 1 tablespoon raw or toasted Sesame seeds a day.
2. You can also add Sesame seeds in your home cooked breads or chapati.
3. You can also add Sesame seeds to salads.
4. You can make tahini and use this a Salads or sandwiches
Recipe to make TAHINI
Tahini is a paste made from sesame seeds and is a staple in many cuisines, especially in the Mediterranean and Middle East. It’s vegan, gluten-free, tastes nutty, and is simple to make.
You only need THREE ingredients to make tahini.
Sesame seeds, Olive oil and salt
YOU WILL NEED
1 cup (5 ounces or 140 grams) sesame seeds, we prefer hulled
2 to 4 tablespoons neutral flavored oil such as grape seed, canola or a light olive oil
Pinch of salt, optional
***NUTRITION PER SERVING***: Serving Size 1 tablespoon / Calories 136 / Protein 3 g / Carbohydrate 5 g / Dietary Fiber 3 g / Total Sugars 0 g / Total Fat 12 g / Saturated Fat 2 g / Cholesterol 0 mg
Step 1, Toast the sesame seeds till it’s light brown in color.
Step 2, Process the sesame seeds until crumbly. When the sesame seeds have cooled, we throw them into the bowl of our food processor, shut the lid then process until a crumbly paste begins to form.
Step 3, Add oil and process into a smooth cream. To help the tahini turn into an extra smooth paste, we add a few tablespoons of neutral-flavored oil. You can eliminate some of the oil if you would like, but the tahini improved be as smooth or pourable.