Makar Sankranti arrives every January with kite-dotted skies, bonfires, and one ritual that cuts across state lines: the exchange of til-gud sweets. Whether it is called Lohri in Punjab, Pongal in Tamil Nadu, Uttarayan in Gujarat, or Magh Bihu in Assam, sesame seeds sit at the centre of the celebration. But til is not just something you eat during Sankranti. It is also the oil that Indian families have traditionally reached for during the colder months.
Til oil Makar Sankranti traditions are rooted in something more than symbolism. Sesame oil carries a distinct nutritional profile that aligns with winter dietary needs: calorie-dense fats, warming properties recognised in Ayurveda, and a set of antioxidants that few other cooking oils can match. This article covers the science behind sesame oil's winter benefits, the cultural significance of til during Sankranti, and why cold-pressed sesame oil remains a staple in health-conscious Indian kitchens.
The Nutritional Case for Til Oil at Makar Sankranti and Beyond
Cold-pressed sesame oil is not just flavourful; it is nutrient-dense in ways that matter during the colder months.
Fatty Acid Profile
Sesame oil contains approximately 40% polyunsaturated fat (primarily linoleic acid, an omega-6) and 40% monounsaturated fat (oleic acid). This balanced ratio provides sustained energy without the inflammatory spike associated with heavily refined seed oils.
A comprehensive review in Nutrients documented the following nutritional breakdown per 100 g of whole sesame seeds (Wei et al., 2022):
| Nutrient | Amount per 100 g |
|---|---|
| Energy | ~573 kcal |
| Total fat | 49.7 g |
| Protein | 17.7 g |
| Dietary fibre | 11.8 g |
| Calcium | 975 mg |
| Iron | 14.6 mg |
| Magnesium | 351 mg |
Lignans: Sesamin and Sesamolin
What sets sesame oil apart from most cooking oils is its lignan content. These polyphenolic compounds act as antioxidants, support liver metabolism, and have shown anti-inflammatory activity in clinical research.
- Sesamin (0.1 to 0.5%): Supports liver detoxification pathways and has shown blood pressure-lowering effects
- Sesamolin (0.2 to 0.6%): Converts to sesamol during processing, a potent antioxidant
- Tocopherols (Vitamin E): Work alongside lignans to neutralise free radicals
A systematic review in Phytotherapy Research confirmed that sesame oil's antioxidant strength is directly linked to these lignans and to its tocopherol content (Afroz et al., 2019). During winter, when the body faces oxidative stress from cold temperatures and reduced sunlight, these compounds offer a dietary advantage.
Calcium and Iron from Whole Sesame
While the oil itself does not carry significant calcium, the whole seed is a standout source. Per 100 grams, whole (unhulled) sesame seeds provide approximately 975 mg of calcium and 14.6 mg of iron (USDA data). This matters during Sankranti because the festival's til-gud laddoos, chikkis, and gajaks are made with whole seeds, delivering minerals alongside energy.
For perspective, 10 grams of whole sesame seeds supplies roughly 100 mg of calcium, about 10% of the 1,000 mg daily requirement recommended by ICMR-NIN (Dietary Guidelines for Indians, 2024).
Why Til Oil at Makar Sankranti? The Ayurvedic Connection
Ushna Virya: The Heating Potency
In Ayurveda, sesame oil is classified as "ushna virya," meaning it has a heating potency. This is not about temperature but about the metabolic effect the oil produces after digestion. Ayurvedic texts describe sesame as balancing Vata dosha, which governs dryness, cold, and movement in the body. Winter aggravates Vata, leading to dry skin, joint stiffness, and sluggish digestion.
A review published in the International Journal of Current Microbiology and Applied Sciences documented this classification, noting that the Charaka Samhita, one of Ayurveda's foundational texts, designates sesame oil as the best among all oils for both internal and external use (Pathak et al., 2019).
Abhyanga: The Sankranti Oil Bath
In many South Indian and Maharashtrian households, Makar Sankranti morning begins with an oil bath (abhyanga) using warm sesame oil. Here is the traditional method:
- Warm the oil: Heat cold-pressed til oil until lukewarm (not hot). Test on the inside of your wrist.
- Massage the scalp: Apply generously and work in circular motions for 5 to 10 minutes.
- Full body application: Massage from extremities toward the heart, spending extra time on joints.
- Rest for 15 to 20 minutes: Let the oil absorb before bathing.
- Bathe with warm water: Use a mild cleanser; avoid very hot water, which strips the oil too quickly.
Ayurveda prescribes abhyanga as a Vata-calming routine that improves circulation, nourishes the skin, and eases joint stiffness during cold weather. Cold-pressed sesame oil is preferred because it retains the lignans and tocopherols that refined versions lose. Indic Wisdom's manufacturing process keeps extraction temperatures low, preserving these compounds.
Sesame Oil Winter Benefits: Why Til Oil Makar Sankranti Traditions Make Sense
The benefits of til oil extend well beyond a single festival. Here is what cold-pressed sesame oil brings to winter cooking and self-care routines:
| Benefit | Mechanism | Supporting Evidence |
|---|---|---|
| Blood pressure regulation | Sesamin inhibits angiotensin-converting enzyme (ACE) | Sankar et al., Yale Journal of Biology and Medicine, 2006 |
| Antioxidant protection | Sesamin, sesamolin, and tocopherols neutralise free radicals | Afroz et al., Phytotherapy Research, 2019 |
| Skin hydration | Oleic and linoleic acids strengthen the skin barrier | Traditional Ayurvedic practice; modern dermatological support |
| Joint comfort | Warming (ushna) quality and anti-inflammatory lignans | Pathak et al., IJCMAS, 2019 |
| Cholesterol management | PUFA-MUFA ratio supports healthy lipid profiles | Sankar et al., Clinica Chimica Acta, 2005 |
The Blood Pressure Connection
A clinical trial conducted in Tamil Nadu studied hypertensive patients who used sesame oil as their sole cooking oil. The results, published in the Yale Journal of Biology and Medicine (Sankar et al., 2006):
- Systolic BP: Significant reduction observed over the study period
- Diastolic BP: Also reduced alongside systolic readings
- Lipid profiles: Improved total cholesterol and LDL markers
- Mechanism: Sesamin inhibits angiotensin-converting enzyme (ACE), a pathway linked to blood pressure regulation
This is particularly relevant during winter, when blood pressure tends to rise due to cold-induced vasoconstriction.
Til Oil Uses Beyond Makar Sankranti: Winter Cooking Ideas
Sesame oil's nutty, earthy flavour complements winter foods naturally. Here are some traditional and everyday uses:
- Til ki chutney: Ground sesame seeds with garlic, chilli, and a drizzle of cold-pressed til oil. Common in Maharashtrian and Bihari households.
- Tadka for dals: A spoon of sesame oil heated with curry leaves, mustard seeds, and dried red chillies adds a winter warmth to everyday dal.
- Achaar and murabba: Sesame oil serves as the base for certain South Indian pickles and preserves.
- Stir-fried greens: Saag, methi, and bathua cooked in til oil absorb its nutty flavour well.
- Roti and paratha: A light brush of cold-pressed sesame oil on hot rotis replaces ghee for those watching saturated fat intake.
Sesame oil has a moderate smoke point (around 175 to 210 degrees Celsius for cold-pressed varieties), making it suitable for tadka and light sautéing but not ideal for deep frying. For deep-frying needs, cold-pressed groundnut oil handles higher temperatures better.
Til Oil Makar Sankranti Traditions: More Than Just Food
Tilgul Ghya, God God Bola
In Maharashtra, Sankranti is marked by the exchange of tilgul (sesame-jaggery sweets) with the greeting "tilgul ghya, god god bola," meaning "accept this tilgul and speak sweet words." The gesture symbolises warmth and reconciliation. In Karnataka, a similar tradition uses ellu-bella (sesame and jaggery mix) exchanged among neighbours and family.
Regional Festival Names and Sesame Traditions
| Region | Festival Name | Sesame Tradition |
|---|---|---|
| Maharashtra | Makar Sankranti | Tilgul (sesame-jaggery laddoo) exchange |
| Karnataka | Sankranti / Ellu Birodhu | Ellu-bella distribution |
| Punjab | Lohri | Til rewri and gajak around bonfires |
| Tamil Nadu | Pongal | Ellu-pongal (sesame rice) |
| Gujarat | Uttarayan | Til chikki with kite flying |
| Assam | Magh Bihu | Til pitha (sesame rice cakes) |
| Bihar / Eastern UP | Sakraat | Til-kut and lai ke laddoo |
The Jaggery Pairing
Til and gud (jaggery) are always paired during Sankranti. Jaggery is also considered warming in Ayurveda, and its sticky quality binding multiple seeds into a laddoo has long symbolised friendship and community.
| Nutritional Snapshot | Value |
|---|---|
| Energy (per 100 g jaggery) | ~383 kcal |
| Primary sugar | Sucrose (65 to 85%) |
| Approx. kcal per 20 g tilgul laddoo | ~95 kcal |
| ICMR-NIN daily added sugar limit (adults) | 20 to 25 g |
Worth keeping in mind if you are watching sugar intake: two to three tilgul laddoos can approach the daily added-sugar ceiling recommended by ICMR-NIN's 2024 guidelines.
How to Choose Cold-Pressed Sesame Oil
Not all sesame oil on the shelf is the same. Here is a quick guide:
- Check the label: Look for "cold-pressed," "wood-pressed," or "kachi ghani." Refined sesame oil loses its lignans and much of its flavour.
- Colour: Cold-pressed sesame oil ranges from light gold (white sesame) to deep amber (black sesame). Very pale, odourless oil is likely refined.
- Aroma: A genuine cold-pressed sesame oil has a mild, nutty aroma. If it smells flat or chemically neutral, it has been deodorised.
- Source: Single-origin oils from identifiable farms or regions tend to be more consistent than blended varieties.
Browse Indic Wisdom's full range of cold-pressed cooking oils, including cold-pressed mustard oil for your winter kitchen.
Conclusion
The connection between til oil and Makar Sankranti is tradition backed by nutrition. Sesame oil's warming properties, recognised in Ayurveda for thousands of years, now have clinical data pointing in the same direction: the lignans reduce inflammation, the fatty acid balance supports cardiovascular health, and the antioxidant profile holds up against oxidative stress that peaks in cold months.
Whether you are making tilgul laddoos, warming up a winter dal with a sesame tadka, or massaging til oil into your skin before a Sankranti morning bath, the oil is doing more than adding flavour. It is delivering a nutrient profile that fits the season.
Cold-pressed is the only version worth buying. Refining strips out the very compounds that make til oil worth choosing in the first place. For a kitchen that values both tradition and quality, til oil earns its place in the winter rotation well beyond Makar Sankranti.
This Sankranti, cook with oil that honours the tradition. Try Indic Wisdom's cold-pressed white sesame oil, wood-pressed from single-origin seeds with no chemicals at any stage.
Frequently Asked Questions
Why is til oil important during Makar Sankranti?
Til oil Makar Sankranti traditions connect culture with seasonal nutrition. Sesame is classified as warming (ushna virya) in Ayurveda, making it suitable for winter consumption. The festival celebrates the sun's northward journey, and warming foods like sesame align with the body's dietary needs during the coldest weeks of the year.
What are the main sesame oil winter benefits?
Sesame oil supports cardiovascular health through its PUFA-MUFA balance, provides antioxidant protection from sesamin and sesamolin lignans, helps maintain skin hydration in dry winter air, and may assist blood pressure regulation based on clinical trial data from Indian studies.
Can I use til oil for cooking every day in winter?
Yes. Cold-pressed til oil works well for tadka, light sauteing, stir-frying, and as a finishing oil. Its moderate smoke point makes it suitable for most Indian cooking methods except deep frying at high temperatures.
Is cold-pressed sesame oil better than refined?
Cold-pressed sesame oil retains lignans (sesamin, sesamolin), tocopherols, and its natural aroma. Refined sesame oil undergoes degumming, bleaching, and deodorisation, which removes these beneficial compounds. For both cooking and skin application, cold-pressed is the better choice.
How should I store cold-pressed sesame oil?
Store in a dark glass or opaque food-grade container, away from direct sunlight and heat. An unopened bottle keeps for 9 to 12 months. Once opened, use within 4 to 6 months for best flavour and nutritional value. Refrigeration is not necessary but extends shelf life in hot, humid climates.
References:
- Wei P et al. "Sesame (Sesamum indicum L.): A Comprehensive Review." Nutrients, 2022; 14(19): 4079.
- Afroz M et al. "A systematic review on antioxidant and anti-inflammatory activity of Sesame oil." Phytotherapy Research, 2019; 33(10): 2585-2608.
- Sankar D et al. "Effect of sesame oil on blood pressure, lipid profile, and redox status." Yale Journal of Biology and Medicine, 2006; 79: 19-26.
- Sankar D et al. "Modulation of blood pressure, lipid profiles and redox status in hypertensive patients." Clinica Chimica Acta, 2005; 355: 97-104.
- Pathak N et al. "Sesame as functional food: A review." IJCMAS, 2019; 8(1): 2224-2232.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.