Every Makar Sankranti, millions of Indian homes fill with the warm, nutty aroma of roasting sesame and melting jaggery. What our grandmothers intuitively knew — that til laddu belongs in winter — is now confirmed by nutritional science. These small, dense balls are among the most mineral-rich traditional sweets in Indian cuisine.
Why sesame seeds are a nutritional powerhouse
Sesame seeds (til) are one of the oldest oil crops known to humanity — cultivated for over 3,500 years. White sesame is the most common, but black sesame (kala til) contains significantly more antioxidants and calcium. Both varieties share an impressive mineral profile: per 100g, sesame provides more calcium than most dairy foods, more iron than red meat, and a complete amino acid profile rare in plant foods.
Thermogenic — warms the body in winter. Sesame has high fat content (mainly unsaturated) that generates internal body heat during metabolism. This is exactly why til laddu is a Makar Sankranti staple — consumed during the coldest months across North and Central India to naturally keep the body warm.
Exceptional calcium for bones and teeth: Sesame seeds contain 975mg calcium per 100g — nearly equal to hard cheese. The calcium in til is paired with magnesium and zinc, which improve its absorption and utilisation by bone tissue. Til laddu is genuinely one of the best non-dairy sources of calcium in Indian cuisine.
Heart-healthy fats and lignans: Sesame is rich in sesamin and sesamolin — unique lignans that lower LDL cholesterol and support liver function. The oleic acid (omega-9) content mirrors olive oil. Regular consumption is linked to lower blood pressure in clinical studies.
Rich in zinc — immunity and hormone health. Zinc in sesame supports immune cell production, wound healing, and testosterone synthesis in men. Women benefit from zinc’s role in regulating menstrual cycles and reducing PCOS-related hormonal imbalances.
Tryptophan for better sleep and mood: Sesame is one of the richest plant sources of tryptophan, the amino acid precursor to serotonin and melatonin. A til laddu in the evening can subtly support relaxation and sleep quality — something winter nights call for.
Iron + copper — a natural anaemia remedy. Til provides both iron and copper, which work together in haemoglobin synthesis. When combined with jaggery (also iron-rich), a single laddu can contribute meaningfully to daily iron needs — especially useful for women and adolescent girls.
