Sesame seed known as “Til” in Hindi and “Ellu” in Malayalam is an ancient condiment and is used widely around the world in different cuisines. It won't be a bad idea to include this in your daily diet as It is an excellent source of copper, magnesium, potassium, calcium, phosphorus, iron, selenium, vitamin B1, B6, zinc and dietary fiber.
It is also a rich powerhouse of high-quality protein, good for vegetarians and vegans. It prevents diabetes and reduces blood pressure and is also good for the heart as it protects against atherosclerotic lesions. PCOS and diabetes patients can make this healthy food a part of their diet, as the glycemic index is very low.
The presence of Copper in Sesame seeds aids in bringing down the swelling, inflammation and pain in rheumatoid arthritis and strengthens bones and joints. Magnesium content is helpful in preventing airway spasm in asthma, reduce blood pressure and the symptoms and side effects of menopause like irritability and hot flashes. Black sesame seeds are said to decrease testosterone levels, increase absorption of insulin and regulate the menstruation. Rich iron content in sesame seeds is good for keeping anemia at bay.
These nutritious seeds occupy one of the top places in the list of food for fertility, as it acts as hormone regulators and enhancers. Zinc will help in ovulation in women and semen production in men. Zinc is essential for maintaining healthy bone density. So old men and women should increase their intake of sesame seeds. It also aids in the production of collagen, which keeps the skin young, healthy and elastic.
Sesame seeds are especially good for women, as the calcium helps to prevent osteoporosis, which often follows menopause due to hormonal changes and resultant bone loss. Calcium content reduces considerably in hulled seeds, so preferably go for the black seeds which are not hulled.
Phytosterol present in high quantity in black unshelled sesame seed is known to reduce cholesterol and also has anti-carcinogenic properties, which helps in prevention of cancer.
The rich fiber content helps in digestion and smooth bowel moments, thus preventing constipation and colon disorders.
Some studies indicate that regular consumption of sesame oil can bring down the readings of blood sugar, cholesterol, and triglyceride. Sesame oil is an integral part of hair care products in Ayurveda and is used by south Indian women for healthy and glowing hair. Another specialty of this oil is that it doesn’t turn rancid for a long time, hence ideal for making pickles.
Sesame seeds are an integral part of the Middle Eastern cuisine, it is used to make Tahini paste, (roasted sesame seeds ground in olive oil) used in dips and sweets and is a healthy and delectable alternative to mayonnaise.
Grind and add sesame seeds to the curries for a rich and creamy texture, sprinkle toasted seeds on salads, soups, vegetables,dosa, oats, upma etc. for taste and visual appeal and who can forget the delicious Indian sweet "Chikki" Kerala speciality " Elleunda" – a combination of sesame and jaggery.
Dr. Anita Mani
Infertility Specialist at Gift IVF Centre
Infertility Specialist at Gift IVF Centre
anitadane@gmail.com
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Dr. Anita Mani is a renowned infertility specialist in south India with 15 years experience in ART (Assisted Reproductive Technology). Dr. Anita has successfully set up ART hospitals in Cochin and Bangalore, along with her spouse Dr. S Mani. She completed MRCOG, from Royal College of Obstetrician and Gynaecologist London, DFFP from ART Warwick university and worked in UK for 5 years. Dr. Anitha believes in scientific and ethical practice and is currently the director of Gift Gyno IVF centre Cochin and Bangalore. Apart from advanced laparoscopic surgeries, she is also an expert in various ART techniques including IVF, IUI, ICSI , donor egg / sperm. Her proficiency is in genetic abnormalities and high risk pregnancies.
