Top Health Recipes And Benefits Of Sesame Seeds

Top Health Recipes And Benefits Of Sesame Seeds
Top Health Recipes And Benefits Of Sesame Seeds

Sesame seeds are of two types, viz. black sesame seeds and white sesame seeds offer many benefits. In Hindi, we call sesame seeds ’til.’ Sesame seeds India produces a bulk amount of sesame seeds every year and plays a vital role in importing them.

They have so many properties, for example – high amounts of calcium and magnesium, that helps to keep our bones strong and also helps in bone-related diseases. 

Why eat sesame seeds?

They are rich in fiber, protein, healthy fats, B vitamins, iron, copper, zinc, and bone minerals. However, it would be best if you ate it regularly to get the maximum health benefits. So, it’s essential to know how to include it in our daily diet. Sesame seeds India also sells sesame seeds at wholesale prices, and it is available abundantly in the market.

Eating more of these fats compared to other saturated fats may help lower your cholesterol. 

Sesame seeds may aid in blood formation because it’s high in iron and copper. However, sesame seeds contain some anti-nutrients that reduce the absorption of these minerals. Soaking, sprouting, and roasting of seeds help to limit the impact of these anti-nutrients.

Top Health recipes of Sesame seeds

1. Sesame butter

Now let’s see how to make sesame butter,

● Take 1 cup of white or brown sesame seeds.

● Soak them in water for 6 hours.

● Dry them overnight, and you can also sundry or oven-dry them.

● After drying, roast it on medium heat for 8-10 minutes.

● Now, transfer it into a jar and grind until powdered.

● Add two tablespoons of extra virgin olive oil and 1/4 cup of water. 

● Grind it until you get a smooth paste, scrape the jar in between. 

Now, the tasty, yummy, and healthy sesame butter is ready.

2. Tahini

Now, let’s see how to prepare tahini, a fantastic recipe that gives an incredible taste.

● Take one medium garlic clove and one tablespoon of lemon juice, and 1/4 teaspoon of salt in a jar.

● Grind it for a few seconds. 

● Then add 1/4 cup of sesame butter and grind again until you get a smooth paste.

● After making a smooth paste, your tahini is ready.

3. Sesame seeds milk

If you have a problem with lactogen and other bone-related diseases and your doctor prescribe you to take lots of calcium, then follow these health recipes –

● Take 1 to 2 teaspoons of sesame seeds, 

● Let them soak in the water for the whole night,

● The next day morning, grind it in the juicer, then take the milk out of it by filtering it, 

● Consume it daily for better results.

When you start to have this sesame seeds milk daily, all your bone-related problems start to cure and help better health.

4. Grain-free Sesame Granola

Now let’s see how to make the delicious Sesame Granola.

● Take 1/4 cup of each brown and black sesame seed and dry roast them for 2-3 minutes.

● Then transfer into a bowl.

● Add 1/2 cup of jaggery or palm sugar; you can also use coconut sugar or any other sweetener here.

● Add two tablespoons of water and let it melt on medium flame.

● Also, add one teaspoon of clarified butter or ghee. 

● Continuously stir it.

● Once it starts to boil, add our roasted seeds and three tablespoons of pumpkin seeds.

● Mix well, and transfer to a butter paper spread it, and let it cool down.

● Sprinkle some dried raisins or cranberries to add a cherry to the ice cream.

Now our delicious no grain granola is ready to have.

Benefits of Sesame seeds

● Sesame seeds also benefit the skin. Sesame seeds are used to make oil called sesame oil, and you can use this oil for cooking and massaging. When you massage the whole body, sesame oil enhances your body and keeps your skin glossy.

● Though it is tiny in size, it has so many health benefits. 

Let’s see how it benefits our health,

● When we eat food to get energy, there should be a good digestion process to digest it by acquiring the required energy. When this digestion does not happen properly, we become prey to many diseases like heart disease, cancer, an increase in belly fat, obesity, and more. 

● To fight against these diseases, our body needs fiber. Sesame seeds are rich in fiber content, so if you consume 3-4 tablespoons of sesame seeds, you will get 3-4 grams of fiber.

● Sesame seeds also help to increase the number of Red Blood Cells in our body.

● If the thyroid gland produces low iodine, it affects the metabolism, and we get thyroid. 

● Another nutrient called selenium helps to function the thyroid gland, and these sesame seeds help produce selenium for about 18%.

White sesame seeds and black sesame seeds

White sesame seeds are called Gingelly seeds, and black sesame seeds are called Niger seeds. When we compare both the seeds, black sesame seeds have fewer nutrients, while white sesame seeds have more nutrients. 

White sesame seeds contain four times more calcium than black ones, whereas black sesame seeds contain six times more iron than white ones.

If you’re the one who is having hemoglobin issues like you are anemic, then you should pick the black sesame seed. 

If you’re the one who has less amount of calcium or calcium deficiency, then you should consider white sesame seeds. The moment you understand how to take the seed, you make a huge difference. 

Extra tip 

● When you add jaggery to sesame seeds, they assimilate into your body cells finely, and it becomes a combination of calcium and iron.

● Always remember one thing: the seed has tremendous capacity, and it is a densely packed form of nutrition.


Hence, Sesame seeds have lots of health benefits. Consume it regularly to obtain all the benefits from them. Sesame seeds India produces 85% of sesame seeds production, and it is produced in almost every state.