Are you searching for information on sesame seeds in Urdu or want to know what sesame seeds meaning in Urdu? We have gathered 12 shocking and amazing sesame seeds benefits; therefore, keep reading till the end!
Highlights:
- Sesame seeds in Urdu are known as “تل کے بیج” or “Til Ke Beej”.
- They have high nutritional value which offers many health benefits.
- They have been domesticated and used from over 3000 years ago.
- They can be used in food to give dishes a nutty taste and crunchy texture. Moreover, sesame seed oil is also used in cosmetics, soaps, and lubricants.
What are Sesame Seeds?
Sesame seeds come from a plant known as Sesamum Indicum. The plant is cultivated for its small and edible seeds which grow in pods.
Sesame seeds are one of the oldest oilseed crops which are domesticated over 3000 years ago. It is commonly found in tropical regions in Africa, Asia, and South America. They are small seeds enriched with vitamins, proteins, antioxidants, and minerals.
Apart from providing several benefits, they also add a nutty taste to dishes along with texture and crunch. Oil is also extracted from these which is later used to cook food.
Moreover, their use is not limited to eating because they are also used in soaps, cosmetics, and lubricants.
Sesame Seeds in Urdu
Sesame seeds meaning in Urdu is “تل کے بیج” which is written in Roman as “Til Ke Beej”. Sesame seeds (تل کے بیج) can boost the metabolism and overall health of a person due to their nutritional value.
Sesame seeds are a palatable food due to their flavor and texture. The taste of other foods increases due to the addition of sesame seeds. Sesame seeds are special like meat.
12 Amazing Sesame Seeds Benefits
1. Improve Heart Health
Sesame seeds have some plant compounds such as Phytosterols and lignans that help in lowering cholesterol levels. Moreover, they have magnesium and calcium that help with hypertension.
Some research suggests that eating sesame seeds regularly can help in decreasing high triglycerides and cholesterol levels — which are the risk factors for heart diseases.
Sesame seeds have 41% polyunsaturated fat, 39% monounsaturated fat, and 15% saturated fat. Studies suggest that consuming more monounsaturated and polyunsaturated fat can lower cholesterol levels and reduce the risk of heart diseases.
Therefore, sesame seeds should be consumed daily but in moderation.
2. Rich in Fiber
Foods that are rich in fiber are good for overall gut health. Fiber helps with constipation issues and is good for digestion.
Useful Tip: Three tablespoons (30 grams) of unhulled sesame seeds have 3.5 grams of fiber. Therefore, eating sesame seeds daily can help in increasing the fiber content and intake.
Additionally, fiber also helps in reducing heart disease, obesity, cancers, and type 2 diabetes risk.
3. Support Bone Health
Calcium is very important for bone health. Sesame seeds both hulled and unhulled are full of nutrition that improves bone health. On the other hand, hulled sesame seeds are full of calcium.
Along with Calcium, sesame seeds also have Magnesium, Zinc, and Manganese. However, these seeds also contain some natural compounds (phytates and oxalates) and antinutrients that can reduce the absorption of these minerals.
To hinder the effect of these antinutrients, one should soak, roast, or sprout the seeds before use.
Useful Tip: 30 grams (three tablespoons) of unhulled seeds provide approx. 22% of the recommended daily calcium dosage.
4. Boost Immunity
Sesame seeds have antioxidant and antibacterial properties which help in the prevention of infections.
Moreover, they also have nutrients like Vitamin B6, Zinc, Copper, Iron, and Vitamin E. These nutrients keep the immune system strong and boost the immunity.
Iron deficiency can cause anemia and reduce immunity but consuming sesame seeds can maintain healthy iron levels and prevent anemia.
Likewise, zinc helps in the formation of white blood cells which aids in strong immunity.
Useful Tip: 30 grams of sesame seeds can fulfill 20% of the daily recommended zinc intake.
5. Reduce Inflammation and Swelling
Sesame seeds have anti-inflammatory properties that can help fight inflammation.
Low-level and long-term inflammation can cause many chronic medical conditions such as cancer, heart disease, obesity, or kidney diseases.
It was seen in a study that when people with kidney disease consumed a mixture of 6 grams of sesame seeds, 18 grams of flax seeds, and 6 grams of pumpkin seeds daily for 3 months, their inflammatory markers sank 51-79%.
Apart from this, animal studies of sesame seed oil also show anti-inflammatory effects. This can be due to a compound found in sesame seeds known as sesamin.
6. Reduce the Risk of Diabetes
Sesame seeds and their oil can aid in diabetes and can also prevent diabetes. These seeds are an excellent source of magnesium which lessens the risk of diabetes and controls blood sugar levels.
Oil of sesame seeds can also improve the way the body process diabetes medications. It also lowers cholesterol and blood pressure.
7. Good for Oral Health
Sesame seeds are enriched with calcium that helps in strengthening jawbones, teeth, and bones of the whole body. They have a favorable impact on oral health.
They also lessen cavities and plaque via oil-pulling methods. This method involves waggling oil in the mouth to remove plaque, bacteria, and bad breath.
Useful Tip: The oil of sesame seeds is also used for oil-pulling methods that facilitate oral hygiene.
8. Support Thyroid Health
In the formation of thyroid hormones, selenium (a compound) plays an important role. Sesame seeds are an excellent source of selenium. They contribute 18% of the RDI in both hulled and unhulled seeds.
The thyroid gland consists of the highest selenium concentration of any organ in the body. Therefore, sesame which is a good source of selenium supports overall thyroid health.
Moreover, these seeds are a good source of copper, iron, zinc, and vitamin B6. These support the production of thyroid hormones and help in thyroid health.
9. Good for Skin and Hair
For the health of the skin, zinc is very essential. Zinc is responsible for collagen formation which is a major component of hair and skin.
Sesame seeds have zinc which is good for the overall health of skin and hair. It also consists of antioxidants and Vitamin E which controls moisture in the skin and protects the skin cells from any damage. It also softens the skin.
Sesame seed oil is also very good for the health of the hair. These seeds have omega-3 fatty acids that aid in hair growth. Moreover, it has antibacterial properties that can ward off scalp infections as well.
Using sesame seed oil can slow down premature gray hair.
Also, Read Best Oils for Fast and Healthy Hair Growth
10. Boost Metabolism
Sesame seeds are full of certain B vitamins which are present in both the seed and hull of the sesame. B vitamins are important for many processes occurring in the body such as metabolism and proper cell functioning.
Sesame seeds have proteins and fats that can improve the overall metabolic functioning of the body. Moreover, lignans present in the sesame seeds can help in the production of liver enzymes that help in the burning of fat.
Proteins present in sesame seeds can boost metabolism which makes one feel less hungry.
11. Reduce the Risk of Cancer
It is seen in some studies that sesame seeds have anti-cancer properties. The sesamol, lignans, and magnesium help in lessening the risk of different types of cancers.
Moreover, sesame seeds also aid in reducing inflammation that is associated with an increase in the risk of cancer.
12. Aid Hormone Balance During Menopause
Sesame seeds have a plant compound known as phytoestrogen which is similar to estrogen hormone.
These compounds can decrease the risk of certain diseases such as breast cancer during menopause.
How to Use Sesame Seeds?
Eating sesame seeds has many health benefits if they are consumed in moderation. They are healthy, highly nutritious, and give flavor to meals.
It is better to take 3 tablespoons (30 grams) of sesame seeds every day to reap its benefits.
You can use sesame seeds in:
- Salads
- Stir Fry Dishes
- Bread
- Garnishing
- Toasting
- Oil, Paste, Powder
Moreover, sesame seed oil can also be used to cook food or in salads.
Possible Risks of Sesame Seeds
You must have heard that “excess of everything is bad”.
The same is the case here.
Sesame seeds are also not risk-free.
Eating sesame seeds in moderation is likely safe. But if you’re allergic to sesame seeds then it is not safe for you to consume them. Because the allergy can cause severe symptoms such as swelling, wheezing, breathing difficulty, etc.
You should consult the best nutritionist in Pakistan to know how many sesame seeds should you add to your diet.
The Bottom Line
Sesame seeds and their oil are highly nutritious and hold many potential health benefits for the heart, bones, skin, hair, etc.
They are enriched with essential compounds and plant-based compounds that help in maintaining overall physical and mental health. But, one should always consume them in moderation to avoid any harmful effects.
Moreover, you can also consult a top nutritionist in Lahore to learn more about sesame seeds.
Frequently Asked Questions (FAQs)
1. What Do We Call Sesame Seeds in Pakistan?
Sesame seeds are known as White Sesame seeds or til. Sesame Seeds in Urdu are called تل کے بیج.
2. What Happens If We Eat Sesame Seeds Daily?
Sesame seeds have high fiber content which helps in digestion and maintaining gut health. Eating sesame seeds daily can provide many health benefits. It can maintain overall health and can also protect one from many diseases.
3. How Do I Eat Sesame Seeds?
Sesame seeds can be consumed raw, roasted, baked, or in toasted form. They are toasted or roasted to bring out their nutty flavor. They can also be used to garnish salads, breadsticks, bagels, burger buns, etc.