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# Health Benefits of Sesame Seeds

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## Sesame is the name of seeds, also sometimes referred to as Gingelly seeds. Locally it is termed as 'Til'. They are available in different colors but for now, we are going to focus on black and white varieties of sesame seeds.

## Black and white sesame may appear similar and have the same shape, both have high nutritional value, but there are still some differences to make.

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## WHITE SESAME

It has more carbohydrate and sodium content than black sesame.
White sesame particularly is a **calcium booster**, half of the daily requirements of calcium are fulfilled by 1/2 cup sesame seeds alone. Isn't it amazing? Additionally, it promotes skeletal health, helps prevent osteoporosis, and also maintains teeth and oral hygiene. Chewing calcium-rich seeds strengthens teeth health and sesame oil also keep your mouth germ-free and removes bad breath.
White sesame has a better effect on moisturizing and relaxing bowel movements, nourishment, and skin protection, and has a stronger nutritional effect on the intestines and skin.

![201908201119446661112.jpg](/uploads/201908201119446661112_75ef5847ea.jpg)

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## BLACK SESAME

Protein, fat, dietary fiber vitamin E, vitamin B1, potassium, magnesium, iron, zinc, copper are comparatively more in black sesame.
Black sesame is a storehouse of iron.
If you want to increase your RBC count and hemoglobin level black sesame is the best option.
It helps prevent anemia ( iron deficiency) and boost your energy.
It increases the red mass in the blood.
Pregnant or lactating women should include this in their diet for aiding their physiologically stressed period.
Black sesame besides having the essence of nourishing the blood also has a dazzling and nourishing effect on the eyes. Black sesame also works for dark hair and nourishing hair. It can also relieve the symptoms of dizziness.

![201908201122277268240.jpg](/uploads/201908201122277268240_e33deb1be1.jpg)

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**Common Health Benefits of Sesame Seeds (Til)**

**1. Sesame is an efficient source of protein:**
1/2 cup (about 60g) provides around 11 g of protein to build bones, enhance muscle mass and promote cell health. It has specific amino acids including lysine and tryptophan. These high-protein seeds are widely used in a weight loss diet to boost metabolism too!

**2. High Nutritive value of these seeds:**
In about 60 grams i.e. 1/2 cup,
Energy = 338 calories
Carbohydrate = 15g
Fat = 26g
Protein = 11g
Fiber = 10g

**3. Source of other vitamins:**
Folate (vitamin B9)
Vitamin B1 ( thiamine )
Vitamin B2 (Riboflavin)
Vitamin B3

India has a long list of nutrient-rich foods, it is hence advisable to look for indigenous supplements rather than extravagant imported items.
Happy eating!!

Sesame is the name of seeds, also sometimes referred to as Gingelly seeds. Locally it is termed as 'Til'.

They are available in different colors but for now, we are going to focus on black and white varieties of sesame seeds. Ever thought of this? How are they different? Is it just the color?

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Health and Nutrition Benefits of Sesame Seeds

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