Sesame seeds
Sesame seeds
Sesame seeds also known as Til is mainly grown for its edible seed and oil. Sesame seeds have anti-inflammatory and antioxidant properties. It helps in the management of high blood pressure, diabetes, arthritis and diseases of the heart, liver, kidney and stomach. It is also used to manage intestinal worms such as ascaris, and tapeworm. Sesame seeds might also eliminate bacteria that cause plaque. Sesame oil is used as a solvent, skin and hair softener and in making margarine and soaps. In foods, Sesame oil is used as cooking oil and to make dressings and sauces[3-5].
What are the synonyms of Sesame seeds?
Sesamum indicum, Gingelly-oil Seeds, Tila, Teel, Tili, Simmasim, Tall, Accheellu, Ellu, Nuvvulu, Kunjad
What is the source of Sesame seeds?
Plant Based
Benefits of Sesame seeds
Modern Science View
Although enough scientific evidence is not available, Sesame seeds and oil may be useful in managing cough and its symptoms[2][33].
Modern Science View
Sesame seeds may be useful in managing diabetes. They may reduce blood glucose levels and reduce or delay the absorption of glucose in the body[2][6][7].
Ayurvedic View
Diabetes also known as Madhumeha is due to an aggravation of Vata and impaired digestion. Impaired digestion leads to an accumulation of Ama (toxic remains in the body due to improper digestion) in the pancreatic cells and impairs the function of insulin. Sesame seeds help to correct impaired digestion and reduce Ama due to its Vata balancing, Deepan (appetizer) and Pachan (digestive) properties. It also corrects impaired function of insulin and maintain normal blood sugar level.
Modern Science View
Sesame seeds may be beneficial in managing high blood pressure. Sesame seeds are rich in antioxidant lignans, vitamin E and unsaturated fatty acids. They may lower blood pressure due to its antihypertensive effect[2][5][13].
Modern Science View
Sesame seeds may be useful in managing Alzheimer’s disease. They have antioxidant and anti-inflammatory properties. Sesame seeds inhibit the production of pro-inflammatory chemicals that may play a role in Alzheimer’s disease (AD). Moreover, they inhibit the damage caused to neural cells due to reactive oxygen species, thus managing AD[2][16][17].
Modern Science View
Sesame seeds may be useful in managing anemia. Sesame seeds are a rich source of iron (100g contains about 18.54g of iron). They may be beneficial in the increase of hemoglobin, hematocrit and red blood cells in the body[2][18].
Modern Science View
Sesame seeds and Sesame seed oil have anti-arthritic, anti-inflammatory and antioxidant properties. A bioactive compound present in Sesame seeds known as sesamol is responsible for inhibiting the production of pro-inflammatory chemicals. It also reduces the production of reactive oxygen species. Due to these properties, Sesame seeds or Sesame seed oil may help in reducing the pain and inflammation associated with arthritis[2][16][19-21].
Ayurvedic View
According to Ayurveda, osteoarthritis occurs due to an aggravation of Vata dosha and is known as Sandhivata. It causes pain, swelling and joint mobility. Sesame seeds have Vata balancing property and gives relief from the symptoms of osteoarthritis like pain and swelling in joints.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste to get relief from the symptoms of osteoarthritis.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste to get relief from the symptoms of osteoarthritis.
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing heart disease[2][22].
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing cataract[2][13].
Modern Science View
Sesame seeds may be useful in managing constipation due to the high fibre content. Fibre has water holding capacity that adds bulk to stool and helps in easy expulsion[2][10][13].
Ayurvedic View
Constipation is caused due to an aggravated Vata Dosha. This can be due to the frequent consumption of junk food, excess intake of coffee or tea, sleeping late at night, stress and depression. All these factors aggravate Vata in the large intestine and cause constipation. Sesame seeds help to control constipation because of its Rechana (mild laxative) and Vata balancing properties.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste to get relief from constipation.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste to get relief from constipation.
Modern Science View
Sesame seeds and Sesame seed oil may be useful in managing high cholesterol. Sesame seed oil is rich in certain lignans, sesamin and sesamolin, that have a cholesterol-lowering effect. It maintains the level of high-density lipoprotein (HDL) or good cholesterol and lowers low-density lipoprotein (LDL) or bad cholesterol and total cholesterol in the blood[2][13][16].
Ayurvedic View
High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products or Ama (toxic remains in the body due to improper digestion). This causes accumulation of bad cholesterol and blockage in the blood vessels. Sesame seeds or Sesame seed oil in your daily diet helps to improve Agni (digestive fire) and reduce Ama. This is due to its Deepan (appetizer) and Pachan (digestive) properties. It also helps to remove blockage from the blood vessels by eliminating toxins.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste.
Tips:
1. Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds in a day.
2. Or, you can also add Sesame seeds to salads as per your taste.
Modern Science View
Although enough scientific evidence is not available. Sesame seeds may increase the amount of semen produced in males and thus may be useful in managing male infertility[2][23].
Ayurvedic View
Sexual Dysfunction in men can be in the form of loss of libido i.e., having no inclination towards a sexual act. There can also be a low erection time or semen expelled soon after a sexual activity. This is also referred to as early discharge or premature ejaculation. Sesame seeds helps to correct male sexual performance and improve sperm quality due to its Vajikarana (aphrodisiac) property.
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing osteoporosis due to the presence of zinc[2][13].
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing Stomach ulcers due to its anti-ulcer property[2][13].
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing Obesity[2][16].
Ayurvedic View
An increase in weight is due to unhealthy food habits and lifestyle which leads to a weak digestive fire. This increases accumulation of Ama causing an imbalance in meda dhatu and thus resulting in obesity. Sesame seeds help to correct digestive fire and reduce Ama due to its Ushna (hot) nature.
Modern Science View
Sesame seeds may be useful in managing anxiety due to its anxiolytic effect. They also have antioxidant property due to which they remove free radicals and reduce stress-related anxiety[2][13][24].
Ayurvedic View
Sesame seeds help to control the symptoms of anxiety when added in your daily diet. According to Ayurveda, Vata governs all movements in the body and actions of the nervous system. Anxiety is mainly due to a Vata imbalance. Sesame seeds help to balance Vata and control the symptoms of anxiety.
Tip
Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds.
Or, you can use Sesame seed oil for general cooking purpose to manage anxiety.
Tip
Eat 1/2- 1 tablespoon or as per your taste roasted Sesame seeds.
Or, you can use Sesame seed oil for general cooking purpose to manage anxiety.
Modern Science View
Although enough scientific evidence is not available, Sesame seed oil may be useful in managing psoriasis[2][13].
Ayurvedic View
Sesame seed oil helps to reduce the symptoms of psoriasis. Psoriasis is a common, chronic, autoimmune disease that causes dry, red, scaly patches and flakes on the skin. Sesame seed oil helps to reduce excessive dryness due to Vata balancing and Snigdha (oily) properties. This gives relief in psoriasis.
Tip
You can use Sesame seed oil over baked or boiled vegetables or use it as a salad dressing.
Or, you can take Sesame seed oil for general cooking as well to get rid of the symptoms of psoriasis.
Tip
You can use Sesame seed oil over baked or boiled vegetables or use it as a salad dressing.
Or, you can take Sesame seed oil for general cooking as well to get rid of the symptoms of psoriasis.
Modern Science View
Sesame seeds and its oil are beneficial in managing wound infection as well as promoting wound healing. They have antibacterial and antifungal property against common skin pathogens. They also have antiviral as well as anti-inflammatory properties. Sesame seeds and oil are also useful in promoting collagen formation and cell proliferation, both of which are important for wound healing[2][13][26].
How effective is Sesame seeds?
Likely effective
Cough
Insufficient evidence
Alzheimer's disease, Anemia, Anxiety, Arthritis, Cataract, Constipation, Diabetes, Heart disease, High cholesterol ABC, Hypertension (high blood pressure), Male infertility, Obesity, Osteoporosis, Psoriasis, Stomach ulcers, Wound infection
FAQs about Sesame seeds benefits
Precautions when using Sesame seeds
Advice from Experts
Modern Science View
Sesame may interfere with blood sugar level during or after surgery. So it is generally advised to avoid the use of Sesame seeds at least 2 weeks before undergoing a surgical procedure[2].
Allergy
Modern Science View
Sesame seeds or food products containing Sesame seeds/oil may cause allergic reactions in certain people. So it is advisable to consult your doctor if you experience allergic reaction after consuming Sesame seeds[8].
Breastfeeding
Modern Science View
It is safe to take Sesame seeds in food amounts. However, it is advisable to consult your doctor before taking Sesame seed supplements during breastfeeding[2].
Patients with diabetes
Modern Science View
Sesame seed oil may reduce blood glucose levels. So it is generally advisable to monitor your sugar levels regularly while taking Sesame seed oil along with other antidiabetic drugs[2][6].
Patients with heart disease
Modern Science View
Sesame seed oil may lower blood pressure. So it is generally advised to monitor your blood pressure regularly while taking Sesame seed oil along with anti-hypertensive drugs[2][7].
Pregnancy
Modern Science View
It is safe to take Sesame seeds in food amounts. However, it is advisable to consult your doctor before taking Sesame seed supplements during pregnancy[2].
FAQs about Sesame seeds precautions
Recommended Dosage of Sesame seeds
- Sesame seeds Seeds - 1-2 tablespoon once a day.
- Sesame seeds Capsule - 1-2 capsules twice a day.
- Sesame seeds Oil - 2-3 teaspoons once or twice a day.
- Sesame seeds Powder - ¼-½ teaspoon once or twice day.
How to use Sesame seeds
1.Sesame seeds
a. Eat 1 tablespoon raw or toasted Sesame seeds a day.
b. Or, you can also add Sesame seeds to salads as per your taste.
2. Sesame milk
a. Soak 1 cup Sesame seeds in 2 cups water overnight.
b. Blend the seeds and water in the morning.
c. Strain the milk using a cheesecloth.
d. Serve cold.
3. Sesame seed Oil
a. Rinse your mouth with 2-3 teaspoon of Sesame seed oil for 5 minutes daily to reduce the risk of dental plaque.
b. Or you can drizzle raw Sesame seed oil over baked or boiled vegetables or use it as salad dressing .
c. You can use Sesame seed oil for general cooking purposes as well.
4. Sesame Seed Capsule
a. Take 1-2 Sesame seed capsule.
b. Swallow it with water after lunch and dinner.
5. Sesame Seed Powder
Take ¼-½ teaspoon Sesame powder.
Swallow it with honey or water after lunch and dinner.
6. Sesame seed paste (also known as Tahini)
a. Toast 1 cup Sesame seeds in a pan till they turn golden-brown.
b. Let them cool for a few minutes.
c. Transfer the toasted Sesame seeds in a blender and add 2 tablespoons of olive oil.
d. Blend to form a thick paste.
e. Add more olive oil if required to get the desired consistency.
f. Store in an airtight container and keep in the refrigerator.
g. You can have it as a side dip along with baked or grilled vegetables.
a. Eat 1 tablespoon raw or toasted Sesame seeds a day.
b. Or, you can also add Sesame seeds to salads as per your taste.
2. Sesame milk
a. Soak 1 cup Sesame seeds in 2 cups water overnight.
b. Blend the seeds and water in the morning.
c. Strain the milk using a cheesecloth.
d. Serve cold.
3. Sesame seed Oil
a. Rinse your mouth with 2-3 teaspoon of Sesame seed oil for 5 minutes daily to reduce the risk of dental plaque.
b. Or you can drizzle raw Sesame seed oil over baked or boiled vegetables or use it as salad dressing .
c. You can use Sesame seed oil for general cooking purposes as well.
4. Sesame Seed Capsule
a. Take 1-2 Sesame seed capsule.
b. Swallow it with water after lunch and dinner.
5. Sesame Seed Powder
Take ¼-½ teaspoon Sesame powder.
Swallow it with honey or water after lunch and dinner.
6. Sesame seed paste (also known as Tahini)
a. Toast 1 cup Sesame seeds in a pan till they turn golden-brown.
b. Let them cool for a few minutes.
c. Transfer the toasted Sesame seeds in a blender and add 2 tablespoons of olive oil.
d. Blend to form a thick paste.
e. Add more olive oil if required to get the desired consistency.
f. Store in an airtight container and keep in the refrigerator.
g. You can have it as a side dip along with baked or grilled vegetables.
Benefits of Sesame seeds
Modern Science View
Although enough scientific evidence is not available, topical application of Sesame seed oil may be useful in giving relief from burns[2][13][28].
Ayurvedic View
Sesame seeds or its oil gives relief in case of burn. It helps in quick healing of the wound and decreases swelling due to its Ropan(healing) property.
Tips:
1. Take 1-2 teaspoon Sesame seed oil or as per your requirement.
2. Apply on the affected area once or twice a day to get relief from injury due to burn.
Tips:
1. Take 1-2 teaspoon Sesame seed oil or as per your requirement.
2. Apply on the affected area once or twice a day to get relief from injury due to burn.
Modern Science View
Sesame seed oil is useful in managing inflammation of gums (gingivitis). It has antibacterial property due to which it inhibits the growth of bacteria that causes gingivitis[2][13][29].
Modern Science View
Topical application of Sesame oil may be useful in managing arthritis. It is rich in antioxidants and fatty acids that decrease joint pain and stiffness of the joints[2][30].
Ayurvedic View
Sesame oil helps to reduce bone and joint pain in arthritis. According to Ayurveda, bones and joints are considered a site of Vata in the body and pain in the joints is mainly due to Vata imbalance. Applying Sesame oil helps to get rid of joint pain due to its Vata balancing property. This helps to ease movements in case of arthritis.
Tips:
1. Take 1-2 teaspoon Sesame seed oil or as per your requirement.
2. Massage on the affected area once or twice a day to manage the pain in arthritis.
Tips:
1. Take 1-2 teaspoon Sesame seed oil or as per your requirement.
2. Massage on the affected area once or twice a day to manage the pain in arthritis.
Modern Science View
Sesame seeds and oil may be useful in managing hair loss. Sesame seeds and oil contain a bioactive compound called sesamin that inhibits the enzyme responsible for hair loss[31].
Ayurvedic View
Sesame seeds or its oil helps to control hair fall and promote hair growth when applied on the scalp. This is because hair fall is mainly due to an aggravated Vata dosha in the body. Sesame oil acts on hair fall by balancing Vata Dosha. It also promotes new hair growth and removes excessive dryness. This is due to its Snigdha (oily) and Ropan (healing) properties.
Tips:
1. Combine 2 tablespoons of Sesame seed oil and 2 tablespoons of aloe vera gel.
2. Heat it for 1-2 minutes.
3. Set aside to let it cool.
4. Apply to scalp and hair and massage gently.
5. Leave it for 30-45 minutes.
6. Wash it off with shampoo and normal water.
7. Repeat twice a week to control excessive hair fall.
Tips:
1. Combine 2 tablespoons of Sesame seed oil and 2 tablespoons of aloe vera gel.
2. Heat it for 1-2 minutes.
3. Set aside to let it cool.
4. Apply to scalp and hair and massage gently.
5. Leave it for 30-45 minutes.
6. Wash it off with shampoo and normal water.
7. Repeat twice a week to control excessive hair fall.
How effective is Sesame seeds?
Insufficient evidence
Arthritis, Burns, Hair loss, Inflammation of gums
Precautions when using Sesame seeds
Allergy
Modern Science View
Sesame seeds or oil may cause allergic reactions (contact dermatitis) in some people. So it is advisable to consult your doctor if you experience allergic reaction after using Sesame seeds[11][12].
FAQs about Sesame seeds precautions
Recommended Dosage of Sesame seeds
- Sesame seeds Oil - 1-2 teaspoon a day or as per your requirement.
- Sesame seeds Paste - 2 teaspoons a day or as per your requirement.
How to use Sesame seeds
1. Sesame seed Oil
a. Apply 1-2 teaspoon Sesame seed oil on your body.
b. Massage lightly and leave for some time.
c. Remove the Sesame seed oil with normal water.
2. Sesame seed Paste
A. Face Mask
i. Grind 1-2 tablespoons of Sesame seeds to make a coarse paste.
ii. Add equal parts of honey to it.
iii. Apply on face and neck and massage gently.
iv. Rinse it off with lukewarm water
3. Sesame Oil for Hair
a. Combine 2 tablespoons of Sesame seed oil and 2 tablespoons of aloe vera gel.
b. Heat it for a 1-2 minutes.
c. Set aside to let it cool.
d. Apply to scalp and hair and massage gently.
e. Leave for 30-45 minutes.
f. Wash it off with shampoo and normal water.
a. Apply 1-2 teaspoon Sesame seed oil on your body.
b. Massage lightly and leave for some time.
c. Remove the Sesame seed oil with normal water.
2. Sesame seed Paste
A. Face Mask
i. Grind 1-2 tablespoons of Sesame seeds to make a coarse paste.
ii. Add equal parts of honey to it.
iii. Apply on face and neck and massage gently.
iv. Rinse it off with lukewarm water
3. Sesame Oil for Hair
a. Combine 2 tablespoons of Sesame seed oil and 2 tablespoons of aloe vera gel.
b. Heat it for a 1-2 minutes.
c. Set aside to let it cool.
d. Apply to scalp and hair and massage gently.
e. Leave for 30-45 minutes.
f. Wash it off with shampoo and normal water.
Frequently asked questions
Modern Science View
Sesame seeds can be eaten raw (hulled or unhulled). They can also be toasted and baked.
Modern Science View
Black Sesame seeds are not hulled, i.e., their outer shell (hull) is not removed whereas white Sesame seeds are hulled, i.e., their outer shell (hull) is removed. There is a very subtle taste difference between the black and white Sesame seeds. Black Sesame seeds are slightly bitter in taste whereas white Sesame seeds are more nutty in flavour.
Ayurvedic View
There is not much difference between Black Sesame seeds and white Sesame seeds. But according to Ayurveda, Black Sesame seeds should be preferred over white Sesame Seeds as it is found to have more benefits.
Modern Science View
1. Toasted Sesame seeds
In a hot skillet, toast Sesame seeds over medium heat for 3-5 minutes or until they turn slightly golden-brown in colour.
2. Baked Sesame seeds
Spread the Sesame seeds on an ungreased baking tray.
Bake at 350℃ for 8-10 minutes till they turn slightly brown in colour.
In a hot skillet, toast Sesame seeds over medium heat for 3-5 minutes or until they turn slightly golden-brown in colour.
2. Baked Sesame seeds
Spread the Sesame seeds on an ungreased baking tray.
Bake at 350℃ for 8-10 minutes till they turn slightly brown in colour.
Modern Science View
Yes, both black and white Sesame seeds are gluten free.
Modern Science View
You can soak Sesame seeds in water overnight to make Sesame milk.
Ayurvedic View
Soaking Sesame seeds makes it Laghu (light to digest). This also enhances its absorption in the body and helps to get complete nutrition from them.
1. Sesame milk recipe
a. Soak 1 cup Sesame seeds in 2 cups water overnight.
b. Blend the seeds with water the next morning.
c. Strain the milk using a cheesecloth.
d. Serve cold.
1. Sesame milk recipe
a. Soak 1 cup Sesame seeds in 2 cups water overnight.
b. Blend the seeds with water the next morning.
c. Strain the milk using a cheesecloth.
d. Serve cold.
Modern Science View
Sesame seeds may cause allergic reactions in people allergic to it. The allergic reaction may range from mild which is characterized by cough and itching, to severe case of anaphylactic attack (serious allergic reaction)[9].
Ayurvedic View
Sesame oil can cause digestive issue like vomiting, nausea, stomach pain or even diarrhea if you have a weak Agni (digestive fire). This is because Sesame oil has Guru (heavy) property and takes time to digest.
Ayurvedic View
Yes, Sesame oil can be used for massage. Sesame oil is good for arthritis and overall body pain. This is because it is easily absorbed by the skin, repairs the damaged cells and improves the blood circulation. But Sesame oil should be used only once a day for massage as it has a Ushna (hot) potency.
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be useful in managing hyperthyroidism due to the presence of copper. Copper is required for the proper use of thyroid at the cellular level in the body[27].
Modern Science View
Although enough scientific evidence is not available, Sesame seeds may be beneficial for kidney function due to the presence of lignans[13][16].
Ayurvedic View
No, Sesame oil helps control excess oils and gives a healing effect on the skin. This is due to its Ropan (healing) property. But it is advisable to consult a doctor if you are allergic to Sesame oil.
Modern Science View
Sesame oil may cause allergic reactions and itching in some people[11][12].
Ayurvedic View
Sesame oil can be used as a moisturizer, emollient, anti-inflammatory, sunscreen lotion, anti-wrinkle solution or even as a massage oil. This is because of its Sukshma (deep tissue penetration) property that helps it to penetrate the skin easily. But if you are allergic to Sesame oil it may cause itching or other allergic conditions.
Sesame oil can be used as a moisturizer, emollient, anti-inflammatory, sunscreen lotion, anti-wrinkle solution or even as a massage oil. This is because of its Sukshma (deep tissue penetration) property that helps it to penetrate the skin easily. But if you are allergic to Sesame oil it may cause itching or other allergic conditions.
Sesame oil can be used as a moisturizer, emollient, anti-inflammatory, sunscreen lotion, anti-wrinkle solution or even as a massage oil. This is because of its Sukshma (deep tissue penetration) property that helps it to penetrate the skin easily. But if you are allergic to Sesame oil it may cause itching or other allergic conditions.
Modern Science View
Yes, Sesame seeds and oil may be beneficial for the skin. They act as moisturizer by trapping water in the upper layer. They also act as emollient and refatteners, i.e., they improve the lipid layer in the upper layer of the skin, thus preventing dryness and dermatitis. Sesame oil protects the skin from UV radiation and also inhibits the growth of many skin pathogens. It keeps the skin soft and supple, tightens it and heals minor scars and cuts[13].
Modern Science View
Yes, Sesame seeds and oil may be beneficial for hair. Sesame seeds and oil contain a bioactive compound called sesamin that prevents hair loss and greying of hair. It is also useful in nourishing dry scalp and protecting hair from the damaging effects of sunlight and pollution. Moreover, it is also beneficial in strengthening hair shafts and roots. Sesame oil is also useful in managing lice infestations in children’s hair[13][31].
Modern Science View
Yes, Sesame seeds may be useful in promoting hair growth. Sesame seeds and oil contain zinc which is associated with proper growth of hair. They are beneficial in maintaining a balance between hair growth and loss[31][32].
Modern Science View
Yes, Sesame oil may be beneficial when applied on the face. It acts as a moisturizer, emollient and refattener, thus preventing dryness and dermatitis. It keeps the skin soft and supple and tightens it as well. Sesame oil also protects against many skin pathogens and heals any minor cuts or scars on the skin[13].
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