Sesame (Til): Benefits, Uses & Nutritional Power of India's Ancient Seed

Sesame seeds (Sesamum indicum), known as Til in Hindi, are among the oldest cultivated oilseeds in the world. With a history spanning over 5,000 years, sesame has been prized across civilisations for its rich flavour, extraordinary nutritional density, and remarkable health benefits. At Phoran, we source premium white and black sesame seeds that bring authentic taste and maximum nutrition to your kitchen.

What Are Sesame Seeds?

Sesame seeds are tiny, flat, oval seeds that come in a range of colours — white, black, brown, and red — depending on the variety. White sesame (safed til) is the most commonly used in Indian cooking, while black sesame (kala til) is prized in Ayurveda for its superior medicinal properties.

Sesame is one of the few seeds that is used whole, as oil, as paste (tahini), and as a flavouring — making it one of the most versatile ingredients in global cuisine.

Nutritional Profile of Sesame Seeds

Per 100g of sesame seeds:

• Calories: 573 kcal
• Protein: 17 g
• Fat: 50 g (mostly healthy unsaturated fats)
• Carbohydrates: 23 g
• Fibre: 12 g
• Calcium: 975 mg (one of the richest plant sources)
• Iron: 14.6 mg
• Magnesium: 351 mg
• Zinc: 7.8 mg
• Vitamin B1 (Thiamine): 0.79 mg

Sesame is particularly notable for its calcium content — just 3 tablespoons of sesame seeds provide more calcium than a glass of milk.

Top Health Benefits of Sesame (Til)

1. Exceptional Bone Health

Sesame seeds are one of the richest plant-based sources of calcium, magnesium, and phosphorus — all critical for bone density and strength. Regular consumption helps prevent osteoporosis and supports skeletal health, especially important for women post-menopause.

2. Heart Health

Sesame contains sesamin and sesamolin — unique lignans that help reduce LDL cholesterol and blood pressure. The high content of oleic acid (a monounsaturated fat) further supports cardiovascular health. Studies show regular sesame consumption is associated with reduced risk of heart disease.

3. Rich Plant-Based Protein

With 17g of protein per 100g, sesame is an excellent protein source for vegetarians and vegans. It contains methionine and cysteine — amino acids that are often lacking in plant-based diets.

4. Powerful Antioxidants

Sesame seeds contain sesamol, sesamin, and sesamolin — potent antioxidants that protect cells from oxidative stress. These compounds have been studied for their anti-cancer, anti-inflammatory, and anti-ageing properties.

5. Supports Hormonal Balance

Sesame lignans have phytoestrogenic properties, making them beneficial for women experiencing hormonal fluctuations. Regular consumption may help ease menopausal symptoms and support hormonal balance.

6. Improves Digestion

The high fibre content in sesame seeds promotes healthy bowel movements, prevents constipation, and supports a healthy gut microbiome. Sesame oil is also used as a mild laxative in Ayurvedic practice.

7. Skin & Hair Nourishment

Sesame oil is deeply nourishing for skin and hair. Rich in Vitamin E, zinc, and fatty acids, it moisturises skin, reduces inflammation, and strengthens hair. In Ayurveda, sesame oil (til ka tel) is the base oil for Abhyanga (self-massage) due to its warming and deeply penetrating properties.

8. Blood Sugar Regulation

Sesame seeds have a low glycaemic index and contain magnesium, which plays a key role in insulin sensitivity. Studies suggest sesame consumption may help manage blood sugar levels in people with Type 2 diabetes.

9. Anti-Inflammatory Properties

Sesamin, a lignan found exclusively in sesame, has demonstrated significant anti-inflammatory effects in research. It inhibits the production of pro-inflammatory compounds, making sesame beneficial for conditions like arthritis and inflammatory bowel disease.

White Sesame vs Black Sesame

Parameter	White Sesame (Safed Til)	Black Sesame (Kala Til)
Flavour	Mild, nutty	Stronger, earthier
Antioxidants	High	Very High (hull intact)
Calcium	High	Higher
Ayurvedic Use	General cooking	Medicinal, Vata-balancing
Best Use	Chikkis, ladoos, breads	Til ladoo, hair oil, tonics

How to Use Sesame in Indian Cooking

Til Ladoo (Sesame Balls)

A classic winter sweet made with roasted sesame seeds and jaggery. Makar Sankranti's most beloved treat — warming, nourishing, and deeply satisfying.

Til Chikki

Sesame brittle made with jaggery — a traditional Indian snack that doubles as a healthy energy bar. Rich in iron, calcium, and natural sugars.

Sesame Chutney

Roasted sesame blended with coconut, green chilli, and tamarind — a South Indian staple that pairs beautifully with idli, dosa, and vada.

Til in Curries & Gravies

Ground sesame paste adds richness and body to gravies like Hyderabadi korma, Maharashtrian peanut-sesame curries, and Rajasthani dishes.

Bread & Baking

Sprinkle sesame seeds on bread, naan, and crackers for a nutty crunch and nutritional boost.

Sesame Oil (Til Ka Tel)

Cold-pressed sesame oil is used for cooking, tempering, and as a finishing oil in South Indian cuisine. It has a high smoke point and a distinctive rich flavour.

Sesame in Ayurveda

In Ayurveda, sesame (til) is considered one of the most sacred and medicinal foods. It is classified as Vata-pacifying — warming, grounding, and nourishing. Key Ayurvedic uses include:

• Abhyanga: Daily self-massage with warm sesame oil to nourish skin, calm the nervous system, and improve circulation
• Oil pulling: Swishing sesame oil in the mouth for oral health and detoxification
• Til ladoo in winter: To generate internal heat and strengthen bones during cold months
• Hair oiling: Sesame oil applied to scalp to prevent greying and strengthen roots

Sesame & Makar Sankranti

In Indian culture, sesame holds deep spiritual significance. During Makar Sankranti, til-gul (sesame and jaggery) is exchanged with the saying "Til gul ghya, god god bola" — "Take sesame and jaggery, speak sweet words." This tradition reflects sesame's role not just as food, but as a symbol of warmth, community, and goodwill.

Why Choose Phoran Sesame Seeds?

• ✅ Premium quality, carefully sorted and cleaned
• ✅ No artificial additives or preservatives
• ✅ Available in white and black varieties
• ✅ Packed in airtight, moisture-proof packaging
• ✅ Sourced from trusted Indian farms

Frequently Asked Questions

How much sesame should I eat daily?

2–3 tablespoons (about 20–30g) per day is a healthy amount. This provides significant calcium, iron, and healthy fats without excess calories.

Should I eat sesame raw or roasted?

Both are nutritious. Roasting enhances flavour and makes nutrients slightly more bioavailable. However, avoid over-roasting as it can destroy some heat-sensitive nutrients.

Is sesame good for weight loss?

In moderation, yes. Sesame's high fibre and protein content promotes satiety. However, it is calorie-dense, so portion control is important.

Can sesame cause allergies?

Sesame is one of the top allergens globally. If you have a known sesame allergy, avoid all sesame products. Always check labels if you are allergy-prone.

What is the best way to store sesame seeds?

Store in an airtight container in a cool, dry place. Sesame seeds can go rancid due to their high oil content — refrigeration extends shelf life to 6–12 months.

Conclusion

Sesame seeds are a nutritional powerhouse that have stood the test of time across cultures and centuries. From bone health and heart protection to skin nourishment and hormonal balance, til is one of the most complete foods nature offers. Whether you enjoy them as til ladoo in winter, sprinkled on your morning toast, or as the base of a rich curry gravy — Phoran's premium sesame seeds bring authentic quality to every dish.

Explore Phoran's premium sesame seeds and dry fruits range — because the best cooking starts with the best ingredients.