Introduction

As we age, we should take special care for our diet because proper nutrients have to be present in our system to maintain good health. One such nutrient-rich food is sesame or till, which is an excellent source of healthy fat, protein, B vitamins, minerals, fibers, antioxidants, and other beneficial plant compounds. According to Ayurveda, sesame balances the vat Dosha in the person.

Benefits of Sesame for a Healthy Aging: Incorporating Sesame in Your Diet


Rejuvenating Quality

  • Sesame has a rejuvenating quality that makes a person physically stronger because it contains Calcium which strengthens one's bones, muscles and joints.
  • It is also a good source of plant-based protein for vegetarians.

Excellent Laxative

  • Sesame seeds are an excellent laxative. As one grows older, constipation is a common complaint. Sesame improves digestion and helps in smooth bowel movements.

Prevent Neurodegenerative Diseases

  • Sesame seeds can prevent neurodegenerative diseases. They contain phenolics such as lignans which have high antioxidant properties. Reduced oxidative stress may help prevent diseases such as Alzheimer's and memory loss disease.

Promotes Heart Health and Reduce the Risk of Osteoporosis

  • Sesame seeds promote heart health and reduce the risk of osteoporosis. The monounsaturated fats and polyunsaturated fats in sesame seeds help maintain good cholesterol and lower bad cholesterol. Phytoestrogens, including glycanine in sesame, may help reduce the risk of osteoporosis as one grows older.

Improves Appearance

  • Sesame seeds improve your appearance. The Vitamin E and oil in sesame seeds is good for aging skin and hair. These seeds repair damaged cells and improve the texture of your skin. Chewing sesame seeds is also excellent for maintaining healthy teeth and gums.

Healthy Recipes

  • Sesame-based Ladoo: take one cup sesame seed, 1 cup decided dates, half cup milk, and 1 teaspoon ghee. First, roast sesame seeds with a very slow fire until it becomes light brown. Blend dates and milk to make it into a thick paste. Mix sesame seed, date paste, and ghee and roll small portions of this mixture into round balls and enjoy the ladoos.

  • Sesame or Pancake: take 1 cup oat flour, half cup sesame seed paste, half cup jaggery powder, 1 teaspoon baking powder, half cup curd, 1 teaspoon honey, little salt to taste, and milk required to make a nice batter. Roast oats flour slightly on the pan. In a mixing bowl, add oats flour, sesame seed paste, jaggery powder, baking powder, curd, and salt. Keep adding little milk to have a pancake batter consistency. Now heat a pan, brush some oil on it, pour a little batter at a time and make pancakes on a low flame. While eating, drizzle some honey over it.

  • Sesame Seed Chutney: take 3 tbsp roasted sesame seed, 2 tbsp peanuts, half cup grated fresh coconut, 1 cup chopped red bell pepper, 1 tablespoon Tamarind and salt to taste. Place sesame seed and coconut in a blender. Mix roasted peanut and Tamarind, red bell pepper and salt, blend all these ingredients into a smooth and fine consistency. Serve this chutney with Dosa, Idli or Paratha.

Conclusion

Although there are several benefits of sesame seeds, one must remember not to consume them in excess as it can lead to hiccups and breathing difficulties, and even loose motion. Those who have sesame seed allergies should avoid consuming them altogether. In conclusion, including sesame seeds in one's diet as they age can bring numerous benefits such as improving physical strength, promoting healthy digestion, preventing neurodegenerative diseases, promoting heart health, improving appearance, and more. However, it is important to consume them in moderation and to be aware of any allergies. Incorporating sesame seed oil massage as part of a skincare routine can also bring additional benefits such as retaining moisture in the skin. Overall, taking care of one's diet as they age is crucial for maintaining overall health and well-being.