13 Local Superfoods in India for Cheap

12. Sesame Seeds (Til)

Sesame seeds are small but nutrient-dense, offering calcium, healthy fats, and a distinctive nutty flavour in many Indian sweets and savories. In budget terms, til is inexpensive when bought in bulk and can be used across savoury and sweet applications: sprinkle on rotis, grind into chutneys, or make til laddoo with jaggery for a nutrient-packed snack. Hulled sesame seeds are milder and easier to digest, while unhulled seeds give extra fibre and depth of flavour. Lightly roast seeds before use to enhance aroma and digestibility, and store them in a cool, dry place to preserve oils. For a quick calcium-rich boost, mix ground sesame with jaggery and shape into small balls—easy to carry and long-lasting. Sesame’s adaptability makes it a cost-effective way to nudge up calcium and healthy fat intake without complex recipes.