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Makar Sankranti, a widely celebrated festival in India, marks the sun’s transition into the zodiac sign Capricorn, signalling the onset of longer days. Apart from its cultural and spiritual significance, this festival is also known for its delicious treats, many of which are made using sesame seeds (til). From crunchy til laddoos to sweet gajak, sesame seeds take centre stage in this festive season. But did you know that these tiny seeds are a powerhouse of nutrients? Let’s delve into the health benefits of sesame seeds and why incorporating them into your diet, especially during winter, is a prudent choice.
Health Advantages of Adding Sesame Seeds to Your Winter Diet
The following are significant advantages of including sesame seeds in your diet —
1. Rich in Essential Nutrients
Sesame seeds are loaded with essential nutrients like calcium, magnesium, iron, and zinc. These minerals contribute to bone health, improve blood circulation, and support overall immunity. For those who focus on their wellness journey, adding sesame seeds to your diet can reduce the chances of illnesses related to the deficiency of essential nutrients.
2. Boosts Energy Levels
Winter often brings a sense of lethargy, and sesame seeds can be your natural energy booster. Packed with healthy fats, proteins, and carbohydrates, they provide the body with sustained energy. This is why sesame-based sweets like til laddoos are so popular during Makar Sankranti — they are not just tasty but also give you the stamina to celebrate the day with vigour.
3. Improves Heart Health
One of the lesser-known benefits of sesame seeds is their ability to promote heart health. They are rich in unsaturated fats and contain lignans and phytosterols, which help reduce bad cholesterol levels. Including sesame in your diet could help reduce the risk of heart disease, an essential step in ensuring your overall well-being.
4. Supports Digestive Health
Makar Sankranti occurs during winter when many people face digestive issues due to heavier diets. Sesame seeds are a great remedy for this. They are high in dietary fibre, which aids in digestion and prevents constipation. Additionally, their oil content helps lubricate the intestines, making them a natural solution for maintaining a healthy digestive system.
5. Excellent for Skin and Hair
The winter chill can leave your skin dry and hair brittle. Sesame seeds come to the rescue as they are rich in antioxidants and vitamin E, which nourish the skin and scalp. The healthy fats in sesame also contribute to a glowing complexion and strong, shiny hair.
6. Regulates Blood Sugar Levels
For individuals managing diabetes, sesame seeds can be a helpful addition to the diet. They contain magnesium and have properties that help regulate blood sugar levels. Including sesame seeds in your meals during Makar Sankranti can make the festival more inclusive and enjoyable for people with specific dietary concerns.
7. Strengthens Bones
Sesame seeds are an excellent source of calcium and phosphorus, crucial for bone health. Regular consumption can help prevent conditions like osteoporosis. This is particularly vital for those who aim to stay active throughout their lives and manage joint or bone-related issues taking the help of natural ingredients.
8. Enhances Immunity
Winters bring a higher risk of colds, coughs, and other seasonal illnesses. Sesame seeds, rich in zinc, selenium, and copper, help boost the immune system, making your body more resilient to infections. This is why they are often included in traditional winter diets across India.
9. Reduces Stress and Improves Mental Health
Sesame seeds contain an amino acid called tryptophan, which helps produce serotonin, a neurotransmitter that regulates mood and reduces stress. During Makar Sankranti, when family gatherings and preparations can get overwhelming, munching on sesame-based snacks can help keep your mood upbeat.
10. Aids in Weight Management
Despite being calorie-dense, sesame seeds can aid in weight management when consumed in moderation. They are rich in protein and fibre, which keep you fuller for longer, reducing the tendency to overeat. Pair this with regular tracking of your health and fitness goals on a health insurance app, and you’re set for a healthier lifestyle.
How to Include Sesame Seeds in Your Diet
Here are some simple ways to enjoy the benefits of sesame seeds during and beyond Makar Sankranti —
- Til Laddoos: These are packed with nutrients and energy.
- Sesame Chutney: This savoury option adds flavour and health benefits to your meals.
- Sprinkled on Salads: Roasted sesame seeds make a delicious topping for salads.
- Sesame Milk: A dairy-free alternative rich in calcium and flavour.
- Sesame Oil: Use it for cooking or as a dressing for a nutty flavour.
Conclusion
Sesame seeds, though small in size, pack an incredible nutritional punch. Their versatility in Indian cuisine, especially during festivals like Makar Sankranti, makes them a beloved ingredient. From boosting energy and improving heart health to enhancing immunity and promoting skin and hair health, sesame seeds are a must-have during the winter season.
While you relish sesame treats this Makar Sankranti, remember their long-term benefits and consider incorporating them into your daily diet. And as you focus on eating healthy and staying fit, tools like a health insurance app can help you manage your overall wellness efficiently. After all, a healthy body is the foundation of a happy life!