Jaggery, nuts, and sesame seeds benefits: Winter in India comes with its own cosy routine; foggy mornings, heavy quilts, endless cups of chai, and of course those comforting seasonal foods we’ve seen on our plates since childhood. This is the time of year when jaggery, nuts and sesame quietly take centre stage in the kitchen.
Indian homes have, for generations, prepared jaggery-sesame seeds laddoos, nut-filled panjiri, chikkis and other winter specials. These aren’t just festive indulgences; they are smart, season-appropriate foods.
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Jaggery: More than just a sweetener
Unlike regular white sugar, jaggery still retains iron, magnesium and other minerals from sugarcane or palm. It breaks down slowly in the body, giving you steady energy instead of a quick spike and crash, and is believed to generate warmth from within—one reason jaggery sweets are so common in winter.
In many Indian homes, eating a small piece of jaggery after meals is still a habit. It’s not just for taste; jaggery can help stimulate digestive enzymes and may ease constipation, which often worsens in colder weather when people drink less water. Its mix of antioxidants and minerals also supports immunity, helping the body cope better with seasonal coughs, colds and minor infections.
Nuts: Tiny powerhouses for warmth and strength
Almonds, walnuts and cashews are energy-dense and rich in healthy fats. These good fats help produce heat in the body and keep you feeling warm for longer on cold days. Because nuts also contain protein and fibre, a small handful can keep you full and satisfied, cutting down on constant winter munching.
Walnuts and almonds, in particular, are known for their omega-3 fatty acids and vitamin E. Together, these support brain function, memory and heart health, making them a smart addition to your winter diet, whether you eat them plain, add them to porridges, or crush them into traditional sweets.
Sesame seeds: Great for warmth and bone health
Sesame seeds (til) are one of winter’s quiet heroes. In Ayurveda, they’re described as having “ushna” (warming) properties, which means they help generate internal heat and keep you feeling comfortably warm from the inside out. That’s exactly what your body needs when the temperature dips and metabolism tends to slow down.
Til is also packed with calcium and iron, making it excellent for bone health and for fighting tiredness and weakness. In a season when many people move less and spend more time indoors, this extra nutritional support really matters. On top of that, both sesame seeds and sesame oil are rich in healthy fats and antioxidants, which help combat dry skin and hair, one of the most common winter complaints.
Benefits of jaggery, nuts, and sesame seeds:
- Generate gentle internal warmth
- Support better digestion
- Strengthen immunity
- Provide key nutrients for skin, hair and bones
Simple ways to include jaggery, nuts, & sesame seeds in your winter diet:
- Jaggery: Use it instead of sugar in tea, stir it into warm milk, or sweeten traditional desserts with it.
- Nuts: Eat soaked almonds, roasted cashews, or walnuts as snacks; sprinkle them over porridge, kheer or smoothies.
- Til (sesame): Roast and sprinkle over salads and sabzis, blend into chutneys, or roll into homemade til laddoos.
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Jaggery, nuts and sesame seeds truly are a winter-perfect trio. They keep you warm, nourished and energised, while helping your body face seasonal infections, dryness and fatigue.