Looking for more information on sesame seeds in Urdu? Below we discuss all the amazing sesame seeds benefits for your health as well as their meaning in Urdu so keep reading to learn more!
What are Sesame Seeds?
Sesame seeds come from the plant Sesamum Indicum. These tiny seeds are full of nutrition and are typical in Middle Eastern and Asian cuisine.
In addition to providing nourishment and a nutty taste to dishes, it also adds a crunchy texture to dishes. Oil from sesame seeds is often used for cooking too.
Sesame seeds have been in use since the pre-historic era due to their numerous health benefits. Cosmetics, lubricants, and soaps may contain sesame seeds as well.
Sesame Seeds in Urdu
Sesame seeds in Urdu are known as “Til Ke Beej” which can be written as تل کے بیج in Urdu script. Their benefits transcend beyond adding a nutty flavor and a crunch to dishes. Sesame seeds are highly nutritious, and their consumption in a moderate amount can boost your metabolism and overall health.
Sesame Seeds Benefits
Sesame seeds have been prevalent in folk medicine for ages. Here are some of the notable sesame seeds benefits that you should know about.
- Improve heart health
- Support Bone health
- Rich in fiber
- May reduce swelling
- Boost immunity
- Good for oral health
- Good for hair and skin
- May help with thyroid
- May help with diabetes
- May boost metabolism
- May reduce the risk of cancer
1. Improve heart health
Sesame seeds contain plant compounds known as lignans and Phytosterols, which help lower cholesterol. It also helps with hypertension due to its calcium and magnesium components.
As sesame seeds aid with high blood pressure and cholesterol can improve your heart health and keep it away from heart diseases.
These seeds are also rich in monosaturated and polyunsaturated fats. Consuming sesame seeds in moderation can help lower cholesterol and decrease the risk of heart disease.
They also help people stay healthy but should not be consumed in excess.
2. Support Bone Health
Calcium is good for our bones, and it is in high amounts in unhulled sesame seeds. 30 grams of unhulled seeds provide approximately 22% of the recommended daily dosage of calcium.
Phosphorus and zinc contents of sesame seeds help promote bone health as well.
3. Rich in fiber
Foods that are rich in fiber are good for digestion and help with issues such as constipation. It also helps keep your gut health in check.
Fiber is also good for your heart as it lowers cholesterol levels and helps maintain blood sugar levels. Sesame seeds are a good source of fiber and hence, are good for your digestion, heart, and overall health.
4. May reduce swelling
According to Healthline, a study suggests that sesame seeds, flax seeds, and pumpkin seeds consumed for three months daily reduce inflammatory markets by 51% to 79%.
Moreover, sesame oil has also been shown to have anti-inflammatory properties.
5. Boost immunity
Antibacterial and antioxidant properties present in sesame seeds can help prevent infections. Additionally, they provide nutrients like copper, zinc, Vitamin B6, iron, and Vitamin E.
All of these nutrients play a critical role in keeping your immune system strong. Iron deficiency can cause anemia and reduces immunity.
Similarly, zinc helps form white blood cells, hence aiding in immunity building. You can get 20% of your recommended daily usage of zinc from 30 grams of sesame seeds.
6. Good for oral health
Sesame seeds have a very positive impact on oral health. As sesame seeds are rich in calcium, they help strengthen the teeth and jawbones.
They also decrease plaque and cavities through the oil pulling method. This method involves swishing oil in your mouth to remove bacteria, plaque, and bad breath.
Oil from sesame seeds is often used in this practice which helps promote oral hygiene.
7. Good for hair and skin
Zinc plays a critical role in skin health. It is responsible for the formation of collagen. Due to zinc in sesame seeds, consuming them can benefit your skin and hair.
It also contains Vitamin E and antioxidants which prevents the skin from losing moisture, protect skin cells from damage, and softens skin.
Sesame seeds, especially sesame seed oil is good for hair as well. The presence of omega-3 fatty acids helps with hair growth. Applying sesame seed oil may slow down premature gray hair.
Its antibacterial properties ward off any infections of the scalps too.
8. May help with thyroid
Selenium is an essential component in the formation of thyroid hormones. Thyroid glands carry the highest amounts of selenium, which is also found in sesame seeds.
Hence, sesame seeds promote thyroid health and aid in the production of thyroid hormones. Apart from selenium, other nutrients in sesame seeds also help with thyroid health.
9. May help with diabetes
Sesame seeds, as well as sesame seed oil, can help with diabetes. They are a good source of magnesium, which reduces the risk of diabetes and helps control blood sugar levels even in the long run.
Sesame seed oil may improve the way your body processes diabetes medication. It may also help lower blood pressure.
10. May boost metabolism
A mix of healthy fats and protein in sesame seeds may improve metabolic function. In addition to that, lignans help produce more liver enzymes, which may burn fat.
The proteins in sesame seeds may also enhance metabolism and make you feel less hungry.
11. May reduce the risk of cancer
According to a study by the National Library of Medicine, sesame seeds may have anti-cancer properties. The lignans, sesamol, and magnesium aid in reducing the risk of different types of cancers.
It also helps in lessening inflammation which is linked to increasing the risk of cancer.
Nutritional value of sesame seeds
Sesame seeds contain above 50% oil content. These tiny seeds are rich in proteins, minerals, vitamins, lignans, antioxidants, and, many other useful nutrients.
It is loaded with Vitamin B, Vitamin E, iron, calcium, zinc, potassium, phosphorus, and magnesium. B-Vitamins in sesame seeds include folate, thiamin, riboflavin, pantothenic acids, and niacin. Additionally, it is also a good source of calcium.
Sesame seeds are also rich in copper, which is good for immunity. They also contain amino acids which have tryptophan and polyphenols that are very beneficial for the body.
Possible risks of sesame seeds
Much like everything else, sesame seeds are not risk-free. Eating a moderate level of sesame seeds is likely safe unless you are allergic to them. It is a common food allergy.
A food allergy can lead to severe symptoms, such as wheezing, swelling, breathing difficulty, and many others. It may also lower blood pressure to a low level which can be dangerous for your health.
You can consult a Nutritionist in Islamabad to determine how many sesame seeds you should add to your diet.
How to use sesame seeds
Consuming sesame seeds have numerous health benefits if consumed in moderation. Sesame seeds are healthy and can give flavor to dishes.
You can add sesame seeds in salads, bread, stir fry dishes, and they can be used as a garnish for dishes. Toasting sesame seeds gives it more flavor.
Sesame seeds come with a lot of nutrients which can have many potential health benefits for our body, including skin and hair.
They contain healthy fats, proteins, fiber vitamins, and minerals that can be good for your heart, bones, teeth, and other parts of your body. However, taking them in moderation is key to reaping their full benefit.
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