What Are Sesame Seeds in Urdu (تل کے بیج)? Benefits, Types, and Uses

Sesame seeds provide a wide range of health benefits. Rich in oil and nutrients, sesame seeds have remained an important part of traditional diets and folk medicines for thousands of years. 

In fact, consuming 1 to 2 tablespoons of sesame seeds daily provides essential minerals such as calcium and magnesium, which support bone health and help lower cholesterol levels. In Pakistan, people commonly use these seeds in sweets, desserts, baked goods, and various home remedies. 

If you have ever wondered what sesame seeds are in Urdu or what the benefits of sesame seeds are, this guide covers everything you want to know.

What Are Sesame Seeds in Urdu?

Sesame seeds in urdu are known as “تل کے بیج” or simply “تل” (Til) in Urdu. They come from the sesame plant (Sesamum indicum), one of the oldest cultivated oilseed crops in the world.

Moreover, these are tiny, flat seeds with a nutty flavor. In Pakistan, sesame seeds are especially popular during the winter season and are often used in traditional foods such as til laddoos, chikki, and other sweets.

Health Benefits of Sesame Seeds

Health benefits of sesame seeds are:

1. Source of Fiber

Sesame seeds are a rich source of fiber; in fact, 1 tablespoon provides 9 grams of fiber. We all know that fiber is good for controlling blood sugar and type 2 diabetes, and supporting heart health.

2. Contribute to Heart Health

Research indicates that sesame seeds contain monounsaturated and polyunsaturated fats while being naturally low in saturated fats. Additionally, sesame seeds contain lignans and phytosterols, which help lower blood cholesterol levels. That’s why they can be a nutritious addition to a balanced diet.

Some studies also suggest that consuming sesame seeds may help lower cholesterol levels. Therefore, regularly including sesame seeds in meals may help support cardiovascular health and healthy blood lipid levels.

3. Source of Plant-Based Protein

A study shows that sesame seeds are a good source of plant-based protein, providing nearly 5 grams per 3-tablespoon serving.

You may already know that protein is an essential building block for muscles, tissues, and other important structures in the body. Sesame seeds provide methionine and cysteine—amino acids that complement other plant proteins, particularly legumes.

In fact, roasted and hulled sesame seeds may offer better protein availability because the processing helps reduce compounds such as phytates and oxalates, which can interfere with nutrient absorption.

4. Support Healthy Blood Pressure

Did you know magnesium is good for maintaining healthy blood pressure? Yes, that’s true.

Sesame seeds are a good source of magnesium and antioxidants, such as vitamin E and lignans. In fact, 100 grams of sesame seeds provide 320 to 350 mg of magnesium. Also, they contain sesamin, a compound that may help support healthy blood pressure levels and overall cardiovascular health.

5. Promote Bone Health

Sesame seeds are a rich source of calcium, magnesium, phosphorus, and zinc, all of which contribute to maintaining healthy bones. In addition, unhulled sesame seeds are especially rich in minerals, including calcium (20% DV), magnesium (23% DV), manganese (29% DV), and zinc (19% DV). Thus, sesame seeds are good for bone structure and strength.

6. Anti-Inflammatory Benefits

Research suggests that beneficial plant compounds that are a part of sesame seeds can support your body’s natural inflammatory response.

Did you know that long-term inflammation can cause several chronic health conditions?

That’s why researchers have studied the anti-inflammatory properties of sesame seeds. Additionally, studies have found that sesame seeds contain sesamol and lignans, which may help influence proteins involved in inflammation. However, more research is still needed to understand their effects.

7. Source of B Vitamins

What’s more, sesame seeds provide important B vitamins, such as thiamine (B1), niacin (B3), and pyridoxin (B6). These nutrients have a major role in energy production, metabolism, and normal cell function. Thus, consuming sesame seeds can simply enhance a balanced diet.

If you are looking to further support your daily B-vitamin intake, ACTIVIT provides bioavailable forms of B vitamins as part of its comprehensive nutritional formula.

8. Support Healthy Blood Formation

With iron, copper, and B6, sesame seeds support red blood cells formation. These nutrients are involved in the production of hemoglobin, the protein that carries oxygen throughout the body. Also, soaked or roasted sesame seeds may help improve mineral absorption.

9. Role in Blood Sugar Regulation

Sesame seeds are a nutritious snack that won’t overload you with carbohydrates. Yes, that’s true. Also, they are naturally low in carbs yet provide healthy fats, nutrients, protein, and fiber, making them a perfect snack for diet-conscious people.

10. Rich in Antioxidants

Due to pollution, aging, and normal metabolism, your body may undergo oxidative stress. Sesame seeds, with antioxidants like vitamin E and lignans, protect your body from oxidative damage.

Types of Sesame Seeds

There are several varieties of sesame seeds available around the world, but the most common types of sesame seeds are:

• White Sesame Seeds: White sesame seeds are the most widely used variety. They have a mild flavor and are commonly used in bakery products, breads, and traditional sweets. 

• Black Sesame Seeds: Black sesame seeds have a stronger, more intense flavor and are often used in Asian cuisine. They are also valued for their rich nutrient content.

• Brown Sesame Seeds: Brown sesame seeds fall somewhere between white and black varieties in terms of flavor and appearance. They are often used for oil extraction and cooking. 

Sesame Oil Uses

Sesame oil in Urdu is known as تل کا تیل, which is extracted from sesame seeds and has been used for cooking and traditional wellness practices for generations.

You can use sesame oil in:

• Cooking and stir-frying

• Salad dressings

• Marinades

• Massage and skin care routines

• Traditional household uses

• Condiment bases

Because sesame oil naturally contains antioxidants and unsaturated fats, it remains a popular choice in many cuisines. 

How to Add Sesame Seeds to Your Diet

• Sprinkle sesame seeds over oatmeal, cereal, salads, or yogurt to boost flavor and nutrition without changing your routine. 

• Use them in baking into handmade breads, buns, or desserts as a topping for extra texture and a nutty taste.

• Add them to sauces, dips, and smoothies for a subtle taste. 

• Toast them for better flavor and to enhance aroma, making them more enjoyable in meals.

• Soak or sprout for better nutrition and to reduce compounds like phytates.

• Make their oil and add that to your meal. 

To Sum Up

Sesame seeds or تل کے بیج in Urdu are small seeds packed with nutrients. They have several health benefits, from supporting bone health to reducing inflammation and oxidative stress. Whether you choose white, brown, or black, incorporating them into your daily routine is a simple way to enjoy their nutritional benefits.

Frequently Asked Questions

1. Who should not eat sesame seeds?

Most people can eat sesame seeds as part of their balanced diet. However, if you have a sesame allergy, you should avoid them and foods that contain them. Besides, people with medical conditions should consult their healthcare providers before making significant dietary changes.

2. How many sesame seeds should you eat per day?

There is no official recommended daily amount. But you can take 1 to 3 tablespoons of sesame seeds per day, which is commonly considered a normal serving.

3. Do sesame seeds help with bowel movements?

Yes, sesame seeds contain dietary fiber, which supports healthy digestion and may help promote bowel movements when taken with adequate water.

References:

1. Sesame Seeds: Health Benefits, Nutrition, and Uses – Healthline

2. Comprehensive Review of Sesame Nutrition and Health Benefits – Nutrients (PMC)

3. Health Benefits of Sesame Seeds – WebMD

4. Anti-Inflammatory and Anticancer Properties of Bioactive Compounds from Sesame – PMC

5. Comprehensive Review of Sesame Nutrition and Health Benefits – PMC