4 common foods to combine with sesame seeds for better nutrition during winters

When we talk about winter superfoods, sesame seeds, or til, are often mentioned as a must-have. They are packed with calcium, iron, and healthy fats; they provide natural warmth and strength to the body during cold months. Their rich nutrient profile helps boost immunity, improve bone health, and nourish the skin from within. Even studies suggest that white sesame seeds are packed with healthy fats, high-quality plant protein, dietary fiber, essential vitamins (B-complex and vitamin E), and minerals such as calcium, iron, magnesium, phosphorus, zinc, and copper, which contribute to overall health. Here we have explained four common foods one can combine with sesame seeds during the winter season and why.

Mixing sesame seeds with jaggery is a classic winter combo in India. Together, they create til-gur laddoos, which are warming, energy-boosting, and help strengthen bones and immunity. According to a study titled Value Addition and Fortification in Non-Centrifugal Sugar (Jaggery): A Potential Source of Functional and Nutraceutical Foods, it is said that jaggery is recognized as a nutraceutical due to the presence of a variety of essential amino acids, antioxidants, phenolics, minerals like calcium, phosphorus, iron, and vitamins. Jaggery has a better natural source and nutrients for health benefits and could be used as a healthier dietary substitute to white sugar. It also has anti-inflammatory, decongestant, and anti-allergic properties that help soothe sore throats, relieve coughs, and support general respiratory health including lung function. It helps in clearing mucus and may assist people exposed to pollution or smoke, typical in winter environments.

When it comes to sweet potato, roasted or mashed sweet potato with sesame seeds is not only tasty but also rich in fiber, vitamins, and healthy fats, perfect for winter energy, that can be enjoyed as a snack as well. Sweet potatoes are rich in vitamin A, and even studies suggest that they are rich in antioxidants such as anthocyanins and carotenoids, which help neutralize free radicals, reduce oxidative stress, and may lower the risk of chronic diseases like cancer, cardiovascular diseases, and diabetes. It is also said that purple sweet potatoes can help regulate blood glucose by impacting hepatic glucose metabolism. They have a relatively low glycemic index when boiled, making them a favorable carbohydrate source for blood sugar control.

One can also sprinkle sesame seeds over warm oats porridge to enhance flavor, and they add healthy fats, and provide a satiating, nourishing breakfast. It is said that oats give you 1 to 2 grams of soluble fiber. According to a study titled Processing of oat: the impact on oat's cholesterol lowering effect states that using whole or complex fractions of oat rather than isolated/purified phytochemicals is necessary to gain maximum benefits. The cholesterol-lowering effect of oat is said to be associated with the β-glucan it contains, as cholesterol-lowering mechanism involves β-glucan increasing intestinal content viscosity, delaying nutrient absorption, and interfering with bile acid reabsorption, which reduces circulating cholesterol levels by enhanced excretion of bile acids.

Chopped banana with a sprinkle of roasted sesame seeds on top is an easy snack that offers potassium, fiber, and warmth, ideal for winter metabolism and heart health. As per a study titled Potential Health Benefits of Banana Phenolic Content during Ripening by Implementing Analytical and In Silico Techniques, they contain phenolic compounds with strong antioxidant and antiradical activities. These properties help reduce oxidative stress and inflammation, potentially lowering the risk of chronic diseases like cancer, hypertension, and obesity.

All Images Courtesy: istock
Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.