Sesame Seeds

Sesame seeds ( تل کے بیج -  سفید تل ) Botanical name: Sesamum indicum.

Main benefits: Sesame seeds are rich in healthy fats, plant protein, dietary fiber, calcium, magnesium, iron, zinc, and antioxidant compounds. They can support bone health, digestive health, heart health, and overall nutritional wellness as part of a balanced diet.

Ways to consume: Add them to salads, yogurt, oatmeal, cereals, smoothies, shakes, bread, baked foods, curries, vegetables, rice dishes, or desserts. They can also be lightly roasted and sprinkled over meals or ground into sesame paste (tahini).

Daily intake: There is no officially established maximum daily dose because sesame is a regular food rather than a concentrated supplement. A practical serving is around 1–2 tablespoons (15–30 g) per day, depending on your overall diet and calorie needs.

TIP: Sesame is a recognized food allergen. Anyone with a sesame allergy should avoid it. If you have a specific medical or dietary condition, consult a qualified healthcare professional before making significant changes to your diet.