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Health Benefits of Sesame Seeds | Benefits of Til

Health Benefits of Sesame Seeds | Benefits of Til

Sesame Seeds (Sesamum radiatum) is also known as Til in Hindi, Ellu in Tamil, Nuvvulu in Telugu and Tila/ Raashi in Oriya.

Health Benefits of Sesame Seeds | Benefits of Til – Sesame seeds are small, even oval seeds and these seeds come in different colours, depending upon the variety, including white, yellow, black and red. Sesame seed is considered to be the oldest oilseed crop known to humanity.

Sesame seeds are highly valued for their high content of sesame oil, oil that is very resistant to rancidity. Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments.

Archaeological remnants suggest sesame was first domesticated in the Indian subcontinent dating to 5500 years ago. Charred remains of sesame recovered from archeological excavations have been dated to 3500-3050 BC.

Historical evidence supports trading of sesame between Mesopotamia and the Indian subcontinent occurred around 2000 BC. It is possible that the Indus Valley Civilisation even exported sesame oil to Mesopotamia.

What are the uses of sesame seeds?

Til or Sesame seeds are full of zinc, copper, calcium, vitamin B1, magnesium and dietary fibre.

These seeds offer the most nutritional value when the entire un-hulled kala til seed is used instead of safed til. Sesame oil is non-drying oil, rarely turning stale in hot climates.

It is very rich in protein & a polyunsaturated fat used in for cooking. Non-culinary uses include – an ingredient in soap, cosmetics, lubricants and medicines. In Southern India it is used to daub the body and hair.

Culinary Applications of Til or Sesame Seeds

Sesame or Til seed is a common ingredient in various cuisines. It is used whole in cooking for its rich, nutty flavour. Sesame or til seeds are sometimes added to breads, including bagels and the tops of hamburger buns. They may be baked into crackers, often in the form of sticks.

In Asia, sesame seeds are sprinkled onto some sushi-style foods. In Japan, whole seeds are found in many salads and baked snacks, and tan and black sesame seed varieties are roasted and used to make the flavouring gomashio.

East Asian cuisines, such as Chinese cuisine, use sesame seeds and oil in some dishes, such as dim sum, sesame seed balls and the Vietnamese bánh rán.

Sesame flavour (through oil and roasted or raw seeds) is also very popular in Korean cuisine, used to marinate meat and vegetables. Chefs in tempura restaurants blend sesame and cottonseed oil for deep-frying.

Sesame seeds and oil are used extensively in India. In most parts of the country, sesame seeds mixed with heated jaggery, sugar, or palm sugar is made into balls and bars similar to peanut brittle or nut clusters and eaten as snacks.

In Manipur, black sesame is used in the preparation of chikki and cold-pressed oil. In Assam, black sesame seeds are used to make til pitha and tilor laru (sesame seed balls), as well as used with meat to cook til mangko during bihu.

In Punjab and Tamil Nadu, a sweet ball called pinni in Urdu and ell urundai in Tamil, ellunda in Malayalam, yellunde/chigali, (sesame ball, usually in jaggery), is made of its seeds mixed with sugar. It is eaten in various forms during the festival of Makar Sankranti.

Sesame oil is used extensively in the cuisine of Tamil Nadu. Milagai podi, a ground powder made of sesame and dry chilli, is used to enhance flavour, and is consumed along with other traditional foods such as idli.

In Tamil Nadu and Andhra Pradesh, sesame oil is used as a preservative and to temper the heat of their spicy foods, pickles, and condiments.

Sesame is a popular and essential ingredient in many Middle Eastern cuisines. Sesame seeds are made into a paste called tahini (used in various ways, including hummus bi tahini) and the Middle Eastern confection halvah.

Ground and processed, the seed is also used in sweet confections. Sesame is also a common component of the Levantine spice mixture za’atar, popular throughout the Middle East.

Sesame Seeds Garnish on Vegetables

What are the Health Benefits of Sesame Seeds or Til

There are significant health benefits of sesame seeds. From preventing diabetes and cardiovascular diseases to promoting bone health, sesame seeds provide a host of health benefits.

Sesame seeds are an excellent source of copper, calcium, dietary fibre, iron, vitamin B1, phosphorus, zinc, manganese, selenium, molybdenum, and magnesium.

  1. Health benefits of sesame seeds as a rich source of protein – Sesame Seeds or Til are inherently blessed with good protein levels. 100 grams of sesame seeds contain 18 grams of protein which makes up to 32% of Recommended Dietary Allowance (RDA) requirement.
  2. Health benefits of til in managing diabetes – Multiple studies have claimed that eating sesame seeds or their oil helps regulate blood sugar. Til acts as an organic blood sugar regulator due to its low carbohydrates, high protein, and healthy fats content. Additionally, the presence of pinoresinol plays an essential role in maintaining and regulating blood sugar levels.
  3. Benefits of sesame seeds in improving body’s immunity – With all the coronavirus pandemic going around the world, immunity has become an important topic. Sesame seeds help you in building up your immunity with their power-packed minerals and vitamins.
  4. Health benefits of sesame or til seeds in skin protection – With the presence of natural antioxidants and natural SPF, sesame keeps the skin protected from the sun’s UV rays as well as from free radicals.
  5. Health benefits of sesame seeds to check blood pressure – You already know that til seeds are rich in magnesium. But, did you know that they help to prevent hypertension and blood pressure? Polyunsaturated fats and the compound present in sesame oil are known to keep blood pressure levels in check.
  6. Health Benefits of Sesame Seeds in Lowering Your Cholesterol – Sesame or Til seeds are abundant with Sesamin and Sesamolin – both belonging to the fibre group, lignans. Til seeds also contain phytosterols, possessing cholesterol-like structures. Hence, including these seeds in the diet could definitely help to do away with high blood cholesterol levels.
  7. Health benefits of sesame seeds in supporting bone health – Sesame seeds contain zinc in very good amounts, a mineral that stimulates density of your bones saving them from osteoporosis. Sesame seeds also contain calcium that is essential for bone health.
  8. Health Benefits of Sesame Seeds in digestion – Sesame seed helps in good digestive system, as they are good source of fibre. Fibre helps in smoothening the functioning of the intestine, facilitating the flushing out of waste, and thus offering guaranteed relief from constipation.
  9. Health Benefits of Sesame Seeds for Maintaining Oral Health – Sesame Oil can help in maintaining oral health by removing dental plaque and teeth whitening. Gargling regularly with sesame seed oil can lower streptococcus mutants present in teeth and mouth saliva.
  10. Sesame seed is also known to boost energy levels. It nourishes the brain, and slows down the ageing process. Consuming these seeds regularly can help combat backache, painful joints, and joints weakness in a better way.

Sesame Seeds, Safed Til, Kala Til


Sesame Seeds o Til - Toasted Sesame Seeds | Easy Toasting of Sesame Seeds

Sesame Seeds - Toasted Sesame Seeds | Easy Toasting of Sesame Seeds - Sesame seeds or Til are safe to eat raw, however toasted sesame seeds enhances their nutty flavour and crunchy texture.
Course Spices
Cuisine Indian
Diet Vegan, Vegetarian
Keyword Bhuna Til, Sesame Seeds, Til, Toasted Sesame Seeds
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 20 Servings
Calories 90kcal
Author Sumit Malhotra


  • 100 grams White Sesame Seeds Safed Til
  • 3 minutes Heat


  • Soak and rinse sesame seeds or til
  • In a medium skillet over medium heat, heat the sesame seeds until golden brown and fragrant
  • Stir occasionally, about 3-5 minutes.
  • Transfer to a plate to cool.
  • Store in an airtight container in the pantry for 6 months or freezer storage bag for up to 1 year.


  • Be careful and keep a watch so that the seeds don't get burnt.

Finally! To Sum It Up

Health Benefits of Sesame Seeds or Til

Til or Sesame seeds are full of zinc, copper, calcium, vitamin B1, magnesium and dietary fibre.

These seeds offer the most nutritional value when the entire un-hulled kala til seed is used instead of safed til.

Sesame oil is non-drying oil, rarely turning stale in hot climates.


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