Small changes in eating habits sometimes prove to be big and effective for health. Sesame seeds, used for centuries in Indian kitchens, are one such superfood. In both Ayurveda and modern nutrition science, sesame is considered very effective for strengthening bones, protecting the heart and better digestion.

Benefits of eating sesame seeds daily: Easy source of calcium, strong bones and heart health

Powerhouse of Nutrition: Why is sesame necessary in daily diet?

Sesame seeds may be small in size, but they contain a lot of nutrients. The calcium, fiber, magnesium, zinc, and antioxidants present in them help in protecting the body from everyday diseases.

• Strength of bones and teeth: Sesame seeds are an excellent natural source of calcium. Consuming them regularly reduces the risk of problems like osteoporosis that occur with ageing.
• Heart health and cholesterol control: Polyunsaturated fatty acids and compounds like sesamolin present in sesame prevent the accumulation of fat in the arteries, thereby controlling blood pressure and cholesterol.
• Digestion and weight control: Due to abundant fiber, it keeps the digestive system healthy and relieves constipation. Feeling full for a long time prevents the habit of overeating.
• Blood sugar control: Adequate amount of magnesium is found in sesame seeds, which helps in maintaining balanced sugar levels by improving insulin sensitivity.
• Skin and hair care: The fatty acids and antioxidants present in sesame oil are helpful in maintaining the glow of the skin and reducing the problem of hair breakage.

expert opinion

Easy ways to include sesame seeds in your diet

It is very easy to make sesame seeds a part of your daily routine. It can be added to everyday food without any complicated preparation:

• Sprinkle a teaspoon of roasted sesame seeds over your breakfast smoothie or fruit salad.
• Use it as a seasoning or garnish in dal, vegetable, khichdi or soup.
• Prepare rotis by mixing some sesame seeds in wheat flour.
• For traditional taste, make sesame and jaggery laddus or chikkis and eat them.