Tahini is a super nutritious food. The benefits of tahini, whose flavor cracks the palate, are also excellent. Tahini is a paste made from roasted, ground sesame seeds. It has a mild, nutty flavor. It is a super ingredient of hummus, tahini and molasses, but it is widely used in many dishes around the world, especially in Mediterranean and Asian cuisines. Apart from its edible uses, tahini offers various health benefits. Here are 9 health benefits of tahini.
WHAT’S IN A TABLESPOON OF TAHAHAHAH?
Tahini is packed with healthy fats, vitamins, and minerals. In fact, just 1 tablespoon (15 grams) provides more than 10% of the daily requirement for some nutrients. One tablespoon (15 grams) of tahini contains:
- Calories: 90 calories
- Protein: 3 grams
- Fat: 8 grams
- Carbs: 3 grams
- Fiber: 1 gram
- Thiamine: 13% of Daily Need
- Vitamin B6: 11% of Daily Needed
- Phosphorus: 11% of Daily Needed
- Manganese: 11% of Daily Needed
BENEFITS OF TAHINI
TAHINI IS ONE TO BONE HEALTH
Tahini is a great source of phosphorus and manganese, both of which play vital roles in bone health. It is also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production. Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and are linked to a reduced risk of chronic disease.
RICH IN ANTIOXIDANTS
Tahini contains antioxidants called lignans, which can help prevent free radical damage in your body and reduce your risk of disease. Free radicals are unstable compounds. When present at high levels in your body, they can damage tissues and contribute to the development of diseases such as type 2 diabetes, heart disease and some cancers. Tahini is particularly high in lignan sesamin, a compound that has shown promising antioxidant potential in some test-tube and animal studies. For example, it may reduce your risk of cancer and protect your liver from free radical damage.
PROTECTS AGAINST DISEASES
Consuming sesame seeds may reduce the risk of certain conditions, such as type 2 diabetes and heart disease. Doing so can lower your heart disease risk factors, including high cholesterol and triglyceride levels. Sesame seeds may reduce risk factors for heart disease and the risk of developing type 2 diabetes.
MAY HAVE ANTIBACTERIAL PROPERTIES
Tahini and sesame seeds may have antibacterial properties due to the powerful antioxidants they contain. In fact, in some Central European and Middle Eastern countries, sesame oil is used as a home remedy for diabetes-related foot ulcers. In a study on the antibacterial capacity of sesame seed extract, researchers found that it was effective against 77% of the drug-resistant bacteria samples tested.
EFFECTIVE AGAINST WOUNDS AND INFLAMMATIONS
Some compounds in tahini are highly anti-inflammatory. While short-term inflammation is a healthy and normal response to injury, chronic inflammation can take a toll on your health. Animal studies have found that sesamin and other sesame seed antioxidants can relieve inflammation and pain associated with injury, lung disease, and rheumatoid arthritis. Sesamin has also been studied in animals as a potential treatment for asthma, a condition characterized by airway inflammation. Tahini contains these powerful antioxidants, but in much smaller amounts. Additionally, more research is needed to fully understand how sesame seeds affect inflammation in humans.