January – start of a new year also brings with it the first festival of the year which is widely celebrated across India with different names. Makar Sankranti in Odisha, Karnataka, Maharashtra, Goa, West Bengal (also called Poush Sankranti) and Uttar Pradesh (also called Khichdi Sankranti); Magha Sankranti in Nepal, Magh Bihu in Assam, Maghi in Punjab, Haryana and Himachal Pradesh; Sukarat in central India, Thai Pongal in Tamil Nadu, Ghughuti in Uttarakhand, and just Sankranti in Andhra Pradesh and Telangana. One common food ingredient that is used this day across India is Til or Sesame Seeds. Til is considered to be blessed by God Yama and hence is a symbol of immortality and hence, it is used in different forms.

Sesame Seeds are also called as “the queen of oil seeds” and thus its use is highly endorsed by Ayurveda and other traditional forms of medicines. Grown in the pods of Sesamum indicum (botanical name), a flowering plant mostly found in the tropical regions of India and Africa, sesame is a cash rich crop that can withstand severe drought conditions. The oil is extracted by pressing natural sesame seeds and is known for various nutrients and contains medicinal and healing properties. It is known by different names in different  languages like Tila in Sanskrit, Til in Hindi, Ellu in Tamil and Nuvvulu in Telugu. 

Varieties of Sesame Seeds

There are two varieties of sesame seeds widely available in the market:

• White Sesame Seeds – It has a delicate flavour and can be used in all dishes calling for sesame seeds.
• Black Sesame Seeds – It has richer flavour and stronger  aroma when compared to white sesame seeds.

Benefits of consuming this seed

Sesame seeds are loaded with nutrition and its ability to generate heat and energy in the body makes it a must-have during winters.

1. Hair Growth and Glowing Skin – These seeds can do magic if you are losing hair. It helps in strengthening the roots and the presence of rich omega fatty acids helps in promoting hair growth and repairing damaged hair. It also moisturises the scalp and improves blood circulation.  Packed with Vitamin B complexes, these seeds helps in restoring the glow of your skin and keeps your skin soft and supple.
2. Anti-ageing properties – Regular consumption of sesame seeds can reverse the signs of ageing and provide a youthful skin.
3. Dental Health – Sesame seeds are also useful for removing dental plaque and boosting oral health.
4. Improves Digestion – Black sesame seeds are a very good option for curing constipation. They have high fiber content and unsaturated fatty acid content which works wonders for your constipated stomach. The seed oil lubricates your intestines, while the fiber in the seeds helps in smooth bowel movements.
5. High Energy – These tiny seeds are rich in omega3 fats, fibre, iron, calcium, magnesium, phosphorous that helps in boosting the energy.
6. Stabilises Blood Pressure – They are rich in magnesium that helps prevent hypertension. Polyunsaturated fats and the compound sesamin present in sesame oil are known to keep blood pressure levels in check.
7. Stronger Bones – Black sesame seeds are abundant in calcium and zinc that makes your bones strong. Eating sesame seeds regularly can help prevent osteoporosis later in life.
8. Improves Immunity – The intake of zinc helps to develop and activate T-lymphocytes which are part of the body’s immune system that recognise and attack invading microbes. Thus, Sesame Seeds helps in building immunity with their power-packed minerals and vitamins.
9. Mental Well Being – Sesame oil contains an amino acid known as tyrosine which impacts serotonin activity. It is a neurotransmitter that affects our mood. An imbalance of serotonin could lead to depression or stress, and sesame seed oil helps in the production of serotonin, lowering the chances of anxiety and improving feelings of positivity.
10. Good Source of Protein – Protein is essential for your health, as it helps build everything from muscles to hormones. Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds.

How much to consume

One can easily include a spoonful of sesame in their daily diet for its antimicrobial, antioxidant, anti-inflammatory, anti-diabetic, anti-cancerous and for umpteen benefits.

How can we use it

These super tiny, nutty flavoured seeds can be used in different ways. One can make 

• Till laddu, Til papdi, gud ke paare or til chikki which are very good options to satisfy the sweet tooth. 
• Use in tempering for dhokla, idlis etc.
• Use it in smoothies 
• Toasted sesame seeds can be sprinkled on salads and soups 
• Add a spoonful in your regular dough and make chapatis to keep it simple and nutritious 
• It can also be used as mouth fresher. Just toast them and keep in an airtight container in a cool dry place. You can add fennel seeds, flax seeds and rock sugar to make it more flavourful.

* You can always visit my Facebook or Youtube channel to see numerous recipes which will help you use sesame seeds in your daily routine.

Sesame Seeds as per Ayurveda

Sesame seeds are sweet, bitter, pungent and astringent in taste. They absorb and enter the body channels very quickly. As per Ayurveda, they are heavy (guru), unctuous (snigdha), deep penetrating (sukshma), have a hot potency (ushna virya) with a sweet post-digestive effect (madhur vipaka). They are also considered to promote strength (balya). They are a hair tonic (keshya) and rejuvenator (rasayana). They balance Vata (vataghna), improve the complexion (varnya), detoxify the body (vishghna), promote intelligence (medhavardhaka) and improve digestion (agnivardhaka). They are good for bones (bhagna prasadak) and are an aphrodisiac (vajikara). 

Sesame seeds are a very essential part of the Ayurvedic regime as the oil extracted from Indian Sesame Seeds are used from enema to nasal drops. 90% of the herbal oil used in Ayurvedic treatments use sesame oil as their base. 

Sesame oil derived from the raw Indian seeds is used for Abhyanga – daily Ayurvedic Self- Massage. It is a good source of linolenic acid and has antibacterial, antioxidant and anti-inflammatory properties. It is a very versatile oil with proven benefits when used for massage. It can be used in three ways for massage:

• Use it for oil pulling (kavala or gundusha) on an empty stomach. Swish a mouthful of the oil in your mouth and then spit it out. Rinse your mouth with warm water after that. 
• Use it for your nose and sinuses. Dip your little finger in sesame oil and rub it inside your nostrils. After this, pinch and release your nostrils rapidly while you inhale sharply.
• Use it for your body massage. Apply it all over your body as it helps to improve blood circulation and keeps the joints ache-free.

Precaution

People who have a weak stomach or a history of kidney stone, should not consume too much of it. It is better to chew soaked seeds. Lightly roasting or pounding is also fine. 

Lokah samastah sukhino bhavantu..