Til (Sesame Seed) Benefits
Discover the numerous health benefits of til (sesame seeds), from strengthening bones and heart health to boosting digestion and immunity. Learn easy ways to include til in your daily diet.
Written by Dr. Sonia Bhatt
Last updated on 29th May, 2025
Introduction
When it comes to tiny but mighty superfoods, til (sesame seeds) top the list! These small, nutty-flavoured seeds have been a staple in Indian kitchens and Ayurvedic medicine for centuries. Packed with essential nutrients, til offers numerous health benefits, from boosting heart health to strengthening bones.
In this article, we’ll explore the incredible advantages of including til in your diet, how it can improve your well-being, and some easy ways to consume it daily.
Nutritional Powerhouse: What’s Inside Til?
Sesame seeds may be small, but they are loaded with vital nutrients:
Healthy Fats – Rich in unsaturated fats, including omega-6 fatty acids.
Protein – A great plant-based protein source.
Fibre – Aids digestion and gut health.
Vitamins & Minerals – High in calcium, iron, magnesium, zinc, and B vitamins.
Antioxidants – Contains sesamin and sesamol, which fight inflammation.
With such a powerful nutrient profile, it’s no surprise that til is considered a superfood!
Top Health Benefits of Til (Sesame Seeds)
Thanks to their rich nutritional profile, sesame seeds offer a wide range of health benefits. Here’s how adding til to your diet can support your overall well-being:
1. Strengthens Bones & Teeth
Til is one of the best plant-based sources of calcium, crucial for strong bones and teeth. Just one tablespoon provides about 9% of your daily calcium needs, making it great for preventing osteoporosis.
2. Supports Heart Health
The healthy fats, fibre, and antioxidants in til help:
Lower bad cholesterol (LDL)
Reduce blood pressure
Prevent artery blockage
3. Boosts Digestion & Gut Health
The high fibre content in til promotes smooth digestion, prevents constipation, and supports a healthy gut microbiome.
4. Enhances Skin & Hair Health
Til is rich in zinc and antioxidants, which help:
Fight acne and skin inflammation
Promote collagen production for youthful skin
Strengthen hair and reduce hair fall
5. Helps Manage Diabetes
The magnesium and fibre in til help regulate blood sugar levels, making it beneficial for diabetics.
6. Boosts Immunity & Fights Inflammation
The zinc, selenium, and antioxidants in til strengthen the immune system and reduce chronic inflammation.
7. Aids Weight Management
Despite being calorie-dense, til’s protein and fibre keep you full longer, reducing cravings.
Consult Top Specialists for Personalised Usage Tips
How to Include Til in Your Diet?
Here are some delicious and easy ways to enjoy til daily:
Til Ladoo – A traditional Indian sweet made with jaggery and til.
Til Chutney – Blend roasted til with spices for a flavorful dip.
Sesame Oil – Use for cooking or drizzling over dishes.
Smoothie Topping – Sprinkle ground til on smoothies or yoghurt.
Til Bars – Mix til with nuts and honey for a healthy snack.
To get the most out of til, try these simple habits and suggestions:
Soak or roast til before eating to enhance nutrient absorption.
Replace unhealthy fats with til oil in cooking for heart health.
Add a teaspoon of roasted til to yoghurt or salads to improve digestion.
Sprinkle til on salads or oatmeal for a satisfying crunch that supports weight management.
Use til oil as a scalp massage oil to strengthen hair and reduce hair fall.
Precautions & Side Effects
While til is highly beneficial, some people should consume it cautiously:
Allergies – Those with sesame allergies should avoid it.
High Calories – Overeating may lead to weight gain.
Oxalates – Excessive intake may contribute to kidney stones in susceptible individuals.
Moderation is key. Stick to 1-2 tablespoons per day for optimal benefits.
Final Thoughts
Til is a nutritional powerhouse that can significantly improve your health when consumed regularly. From strengthening bones to boosting heart health, these tiny seeds offer big benefits.
If you have specific health concerns or dietary restrictions, consult a doctor or nutritionist to determine the right amount for you. Book a consultation with an Apollo24|7 nutritionist today and take the first step toward a healthier you!
Consult Top Dieticians
Consult Top Dieticians
Ms. Shruthi Bhargavi
Dietician
9 Years • Msc (Nutrition and Dietetics)
Hyderabad
Apollo 247 Virtual Clinic, Hyderabad
Ms. Malabika Datta
Dietician
17 Years • Msc. in Dietetics & Food Service Management
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms. Poushali Ghosh
Dietician
9 Years • Msc in Applied Nutrition
Barasat
Diab-Eat-Ease, Barasat
Ms. Anupriya
Dietician
7 Years • B.Sc(Clinical Nutrition & Dietetics),M.Sc(Clinical Nutrition & Dietetics),Certified Diabetes Educator, Certificate course in Renal Nutrition.
Lucknow
Delight Sun Hospital, Lucknow
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Consult Top Specialists for Personalised Usage Tips
Ms. Shruthi Bhargavi
Dietician
9 Years • Msc (Nutrition and Dietetics)
Hyderabad
Apollo 247 Virtual Clinic, Hyderabad
Ms. Malabika Datta
Dietician
17 Years • Msc. in Dietetics & Food Service Management
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms. Poushali Ghosh
Dietician
9 Years • Msc in Applied Nutrition
Barasat
Diab-Eat-Ease, Barasat
Ms. Anupriya
Dietician
7 Years • B.Sc(Clinical Nutrition & Dietetics),M.Sc(Clinical Nutrition & Dietetics),Certified Diabetes Educator, Certificate course in Renal Nutrition.
Lucknow
Delight Sun Hospital, Lucknow
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
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