Τahini is a paste made from toasted and ground sesame seeds.

Due to its impressive nutrient profile, Tahini has been associated with numerous potential  health benefits. Tahini is rich in important nutrients, including protein, fiber, copper, selenium, and phosphorus.

Tahini is considered a staple of Mediterranean cuisine, and is also featured in traditional Middle Eastern, Asian, and African dishes.

It’s an incredibly versatile, highly nutritious ingredient and can be served as a dip, spread, or condiment. It has a smooth texture similar to nut butter with a stronger, more savory taste.

Best of all, tahini is versatile and easy to use, which makes it a great addition to a healthy, well-rounded diet. Meet the amazing 9 health secrets of Tahini and put it in your diet:

1. High Nutrition Value

Tahini is relatively low in calories but high in fiber, protein, and an assortment of important vitamins and minerals.

One tablespoon (15 grams) of tahini contains the following nutrients:

• Calories: 89
• Protein: 3 grams
• Carbs: 3 grams
• Fat: 8 grams
• Fiber: 2 grams
• Copper: 27% of the Daily Value (DV)
• Selenium: 9% of the DV
• Phosphorus: 9% of the DV
• Iron: 7% of the DV
• Zinc: 6% of the DV
• Calcium: 5% of the DV

2. Rich in antioxidants

Tahini contains antioxidants called lignans, which help prevent free radical damage in your body and may reduce your risk of disease.

Free radicals are unstable compounds. When present in 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 the lignan sesamin, a compound that has shown promising antioxidant potential in some test-tube and animal studies. For example, it may decrease your risk of cancer and protect your liver from free radical damage. However, more research in humans is needed to fully understand these effects.

3. May Decrease the risk of certain diseases

Tahini decreases risk factors, such as high blood pressure, triglycerides, and LDL (bad) cholesterol. It is a particularly good source of copper, a trace mineral essential for iron absorption, blood clot formation, and blood pressure. Consuming sesame seeds may decrease your risk of certain conditions, such as type 2 diabetes and heart disease. Doing so may also lower your risk factors for heart disease, including high cholesterol and triglyceride levels.

One study in 50 people with knee osteoarthritis found that those who consumed 3 tablespoons (40 grams) of sesame seeds daily had significantly reduced cholesterol levels, compared with a placebo group.

Another 6-week study in 41 people with type 2 diabetes found that those who replaced part of their breakfast with 2 tablespoons (28 grams) of tahini had significantly lower triglyceride levels, compared with a control group. In addition, diets rich in monounsaturated fats have been linked to a decreased risk of developing type 2 diabetes.

According to a review of eight studies, sesame seeds may also reduce both systolic and diastolic blood pressure (the top and bottom numbers or a reading), which could help prevent heart disease and stroke. Tahini is made from ground sesame seeds, these findings apply to the paste as well.

As seen above, tahini is high in monounsaturated and polyunsaturated fats. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke. The calcium and magnesium in tahini may also work to decrease blood pressure naturally.

The high magnesium content in tahini is beneficial for maintaining healthy bones. Adequate magnesium intakes are associated with a greater bone density and have been effective in decreasing the risk of osteoporosis in postmenopausal women.

One review of existing studies showed that magnesium might boost bone mineral density in the neck and hip. One 2014 study showed that they may also have a positive impact on cholesterol levels and oxidative stress in patients with osteoarthritis. The group consuming sesame scored higher on measures to test the inhibitions associated with knee osteoarthritis, reported less pain, and did not experience the side effects associated with Tylenol.

4. May offer aticancer effects

Tahini contains sesamol, a natural compound in sesame seeds that is thought to have anticancer properties.

The sesamin and sesamol lignans* in tahini can bind to estrogen receptors, which may protect against hormone-related cancers. For someone with history of it is important to talk to their doctor about adding supplements to their diet.

Test-tube and animal studies suggest that sesame seeds may have anticancer properties.

One test-tube study showed that sesamol blocked the growth and spread of liver cancer cells. Other research in animals and test tubes suggests that sesamol could fight skin, colon, and cervical cancer cells as well.

However, current research is limited to test-tube and animal studies evaluating the effects of one specific component of tahini. More research is needed to understand how tahini may impact cancer in humans.

*Lignans have a similar structure to estrogen

5. Decreases Inflammation, Supports the Immune System

Being made from sesame seeds means that tahini can provide some of the benefits of sesamin and sesamol. These are lignans, antioxidant nutrients that can help support the immune system and balance hormone levels.

Tahini is also rich in selenium, a mineral that helps decrease inflammation and promotes immune health, as well as phosphorus, which is involved in maintaining bone health.

It may reduce heart disease risk and inflammation. Tahini boasts a range of health benefits to enrich any meal.

Research suggests that 1.5 tablespoons of sesame daily for 2 months reduce levels of malondialdehyde ( MDA), a compound used to measure inflammation in people with osteoarthritis

6. May have antibacterial properties

Sesame oil and sesame seed extract have been shown to exhibit antibacterial qualities in test-tube and animal studies.

Tahini’s antibacterial properties are believed to be 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 foot wounds associated with diabetes. In one study on the antibacterial capacity of sesame seed extract, researchers found that it was effective against 77% of the drug-resistant bacterial samples tested. Furthermore, one study in rats observed that sesame oil helped heal wounds. Researchers attributed this to the fats and antioxidants in the oil.

However, further research is needed.

7. May strengthen your central nervous system

Sesame seeds and tahini contain compounds that may promote brain health and protect nerve cells, according to test-tube and animal research.

Tahini’s compounds may also decrease your risk of developing neurodegenerative diseases like dementia. In test-tube studies, sesame seed components have been shown to protect human brain and nerve cells from free radical damage.

Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system.

One animal study suggests that sesame antioxidants may also help prevent the formation of beta amyloid plaques in the brain, which is characteristic of Alzheimer’s disease.

Additionally, a rat study found that sesame seed antioxidants mitigate the harmful effects of aluminum toxicity in the brain.

More research on isolated sesame seed antioxidants - not whole sesame seeds or tahini is needed on the effects of tahini on brain health.

8. Helps protect liver and kidney function

Tahini contains compounds that may help protect your liver and kidneys from damage. These organs are responsible for removing toxins and waste from your body.

One study in 46 people with type 2 diabetes found that those who consumed sesame oil for 90 days had improved kidney and liver function, compared with a control group.

In addition, a test-tube study observed that sesame seed extract protected rat liver cells from a toxic metal called vanadium.

What’s more, a rodent study found that sesame seed consumption promoted better liver function. It increased fat burning and decreased fat production in the liver, thereby potentially decreasing the risk of fatty liver disease.

While tahini provides some of these beneficial compounds, it contains smaller amounts than those found in the sesame seed extracts and oils used in these studies.

Sesame seeds contains compounds that protect your liver and kidneys from damage.

However, more research in needed to fully understand these effects.

9. Easy to add to your diet

Best of all, tahini is very versatile and easy to use, which makes it a great addition to a healthy, well-balanced diet.

Tahini can even bring a unique flavor to baked goods and desserts like banana bread, cookies, or cake to help tone down the sweetness and add a nutty taste.

It can also be mixed with olive oil, lemon juice, Dijon mustard, and spices to create a rich and creamy homemade salad dressing. Tahini can be used as a spread, dip, or salad dressing. It can also be mixed into baked goods to add a unique nutty flavor.

Anytime you eat or add tahini to your meal, you are gaining benefits from its sesame seed content. Apart from being a major component of classic hummus dip, find below some quick tips for adding tahini to your diet:

• Top salads with a quick dollop of tahini.
• Make your own salad dressing using tahini.
• Dip vegetables into 1-2 tablespoons of tahini.

Try these nutritious and delicious recipes developed by registered dietitians:

• Carrot soup with tahini and roasted chickpeas
• Warm winter produce and tahini nourish bowl
• Cinnamon tahini protein smoothie

Source: www.healthline.com

To enjoy the real benefits of tahini, try using Premium Salad Dressing with Greek TAHINI and Honey to dip your favorite meals, salads, veggies, such as carrots, bell peppers, cucumbers, or celery sticks, for a healthy snack.