Written by Yoga Mentor Keshav, with facts sourced from Ancient Indian Ayurvedic and Yogic Textbooks, as well as scientific research.
Til ka laddos, those small round sweets with golden sesame seeds and sweet jaggery centers, are not just for festivals like Makar Sankranti – they’re actually quite good for you! These little treats come with a bunch of health benefits.
Til ka laddo, a sweet treat traditionally enjoyed during Makar Sankranti, packs a surprising nutritional punch in its tiny, sesame seed-studded form.
Here’s a quick overview of its key nutritional value:
| Nutrient | Value |
|---|---|
| Calories | 450-500 calories (22-25% DV) |
| Total Fat | 25-30 grams (38-46% DV) |
| Saturated Fat | 4-5 grams (20-25% DV) |
| Monounsaturated Fat | 12-15 grams (75-94% DV) |
| Polyunsaturated Fat | 7-10 grams (11-16% DV) |
| Carbohydrates | 50-60 grams (17-20% DV) |
| Sugars | 30-35 grams (primarily from jaggery) (68-78% DV) |
| Fiber | 5-7 grams (20-28% DV) |
| Protein | 10-12 grams (primarily plant-based protein from sesame seeds) (20-24% DV) |
| Cholesterol | 0mg (0% DV) |
| Sodium | 50-75mg (2-3% DV) |
| Vitamin E | 5-7mg (excellent source) (33-47% DV) |
| Vitamin B6 | 0.4-0.5mg (good source) (23-29% DV) |
| Calcium | 200-250mg (good source) (20-25% DV) |
| Iron | 5-7mg (good source) (28-39% DV) |
| Magnesium | 150-175mg (excellent source) (38-44% DV) |
| Zinc | 4-5mg (good source) (27-33% DV) |
| Manganese | 0.5-1mg (good source) (22-43% DV) |
| Phosphorus | 400-450mg (excellent source) (57-64% DV) |
| Sesame Lignans | 0.5-1mg (potent antioxidants with potential health benefits) |
Daily Value (DV) is based on 2000 calories.
Til ka laddo, with its tiny sesame seed treasures, offers more than just sweet indulgence. Here are 5 key health benefits you can enjoy:
1. Heart Health (Cardiovascular Disease)
Packed with good fats like monounsaturated and polyunsaturated, til laddus help lower bad cholesterol while raising good cholesterol. This reduces the risk of heart disease, stroke, and keeps your heart happy. Evidence.
The potassium content in sesame seeds supports a healthy balance of sodium in the body, aiding in the regulation of blood pressure. Including til laddus as part of a balanced diet may contribute to maintaining optimal blood pressure levels.
Read this Also : 7 Simple Ways of Keeping Your Heart Healthy
2. Mood Modulator ( Mood Bana De):
Sesame seeds contain tryptophan, a precursor to serotonin, a neurotransmitter that regulates mood. Consuming til laddus may contribute to the production of serotonin, promoting a sense of well-being and potentially helping to alleviate mood disorders.
3. Immunity Booster:
Til laddus are rich in vitamins B6, E, C, and minerals like zinc, iron, and magnesium. These nutrients work together to strengthen your immune system, fighting off infections and keeping you healthy, especially during winter months. Evidence.
Watch This : How to Increase Immunity Naturally!
4. Bone Health :
Sesame seeds are a rich source of calcium, a crucial mineral for maintaining strong and healthy bones. Incorporating til laddus into your diet can contribute to your daily calcium intake, promoting bone density and reducing the risk of osteoporosis.
5. Skin and Hair Health:
Sesame seeds are loaded with vitamin E and zinc, both vital for healthy skin and hair.
Vitamin E nourishes your skin, reducing dryness and wrinkles, while zinc strengthens hair follicles for stronger, shinier locks. Evidence.
Til laddus are naturally gluten-free and can be made vegan by using coconut oil or ghee substitute.
They are a good source of energy, making them a perfect pre-workout or afternoon snack.
Jaggery has a lower glycemic index compared to refined sugar, resulting in a slower and steadier rise in blood sugar levels. Jaggery or Gud has it’s own health benefits, it has been proved in many studies. Evidence.
This can be beneficial for individuals managing diabetes or those looking to maintain stable energy levels throughout the day.
Both sesame seeds and jaggery boast a good amount of dietary fiber, keeping your digestive system healthy and smooth. This promotes regularity, eases bloating, and feeds your gut microbiome.
So, this Makar Sankranti, go beyond the festive tradition and embrace the hidden wellness powers of Til ka laddo.
These sesame and jaggery laddo are no longer just celebratory treats; they’re allies for your heart, your gut, your bone, and even your radiant skin and lustrous hair.
