5 health benefits of eating sesame seeds in winter


Sesame seeds can provide much more than warmth during the chilly season. Check out the health benefits of eating sesame seeds in winter.

Temperature seems to dropping every day, so naturally, everyone is on the lookout for foods that can provide warmth and comfort. We can witness a shift in our food choices due to the winter season. But as you crave some warmth and comfort, don’t forget to add nutritional elements to your diet. Sesame seeds are often overlooked, but these healthy seeds are a powerhouse of nutrients. Read on to find out why including sesame seeds in the winter diet is a must.

Health Shots got in touch with nutritionist Avni Kaul to understand the benefits of eating sesame seeds in winter.

Benefits of consuming sesame seeds in winter

Sesame seeds provide a plethora of health benefits, which you really need during the chilly season.

1. Strengthens immunity

“Packed with essential nutrients like zinc, iron, and vitamin E, these tiny seeds help to boost the immune system, guarding against winter ailments,” says Kaul. A strong immune system helps your body guard against unavoidable winter illnesses.

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Sesame seeds
Sesame seeds should be part of your winter diet! Image courtesy: Shutterstock

2. Provides warmth and a boost of energy

Sesame seeds have inherent warmth in them, making them the perfect addition to your winter diet. They keep the body warm and provide comfort in this chilly weather. “Rich in healthy fats, sesame seeds are a repository of ingredients that provide much-needed warmth, helping keep the cold weather’s effects at bay. These fats boost brain health and help maintain the balance of your cell membrane,” says Kaul. Also, eating a handful of these seeds provides an immediate energy boost, giving you the strength to fight lethargy.

3. Contains calcium

Sesame seeds have high calcium content that supports bone health. It is crucial when sunlight exposure is limited. Also, they have other essential nutrients like magnesium and iron which are also much-needed for maintaining good health.

4. Boosts skin health

“The presence of antioxidants and omega-6 fatty acids in sesame seeds contributes to skin vitality, combating dryness often exacerbated by winter conditions,” says the expert.

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5. Helps keep weight in check

Consuming even a handful of sesame seeds leaves you with a feeling of fullness for long, helping curb the temptation to much on unhealthy winter treats. Also, sesame seeds boost digestive health which is especially important in winter when our body tends to function slowly.

Including these healthy seeds in winter diets not only enhances flavour but also ensures a nutritional boost, making them a simple yet effective way to stay nourished and resilient during the colder months.

Sesame seeds
Sesame seeds can boost immunity. Image courtesy: Shutterstock

Easy sesame seed recipes

You can directly have sesame seeds or use these recipes for an interesting twist.

1. Til Laddoo (Sesame Seed Sweet Balls)


  • 1 cup of sesame seeds (til)
  • 1 cup of jaggery, grated
  • 2 tablespoons of ghee
  • 1/4 teaspoon of cardamom powder


1. Dry roast sesame seeds in a pan till the time they turn golden and release a nutty aroma.
2. In another pan, melt ghee and add grated jaggery. Cook until the jaggery melts and forms a syrup.
3. Add the roasted sesame seeds and cardamom powder to the jaggery syrup. Mix well.
4. Let the mixture cool slightly, then shape it into small round laddoos (balls) using greased hands.
5. Allow the til ladoos to cool completely before serving.

Also read: Seeds for weight loss: 5 tiny seeds to help you fight obesity

2. Sesame Seed-Coated Aloo Tikki (Potato Patties)


  • 2 cups of boiled and mashed potatoes
  • 1/4 cup of sesame seeds
  • 1/2 cup of breadcrumbs
  • 1 teaspoon of ginger-garlic paste
  • 1 teaspoon of chaat masala
  • Salt to taste
  • Oil for frying


1. In a bowl, mix mashed potatoes, sesame seeds, breadcrumbs, ginger-garlic paste, chaat masala, and salt.
2. Divide the mixture into equal portions and shape them into round tikkis (patties).
3. Heat oil in a pan and shallow fry the tikkis until they turn golden brown on both sides.
4. Drain excessive oil on a paper towel and serve the sesame seed-coated aloo tikki hot with chutney or yoghurt.
5. These recipes showcase sesame seeds’ versatility in sweet and savoury Indian dishes.


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