Tahini: Nutritional facts, health benefits, dietary usage, potential risks
Tahini, a paste or butter made from ground sesame seeds, is a versatile and nutrient-rich food that can be a valuable addition to a balanced diet. Derived from sesame seeds, which contain more phytosterols than all other nuts and seeds, tahini offers a host of health benefits.
Firstly, tahini's rich nutrient profile makes it a potential boon for heart health. It is high in lignans, compounds found in plants that help lower cholesterol levels and prevent cardiovascular diseases. Additionally, tahini contains antioxidants and fatty acids that help reduce inflammation and oxidative stress, known risk factors for heart disease.
In terms of cancer prevention, while not directly linked to cancer prevention, tahini's antioxidants and lignans may help reduce oxidative stress and inflammation, which are associated with a lower risk of certain cancers.
For those suffering from arthritis, the antioxidants and fatty acids in tahini may help reduce inflammation, which could be beneficial for managing symptoms and reducing pain. A study published in the International Journal of Rheumatic Diseases found that consuming sesame seeds (equivalent to 2 tablespoons of tahini) may alleviate symptoms and reduce pain in patients with knee osteoarthritis.
Tahini is also a good source of minerals like calcium and copper, which are important for maintaining strong bones. Furthermore, the high magnesium content in tahini is beneficial for maintaining healthy bones, potentially decreasing the risk of osteoporosis in postmenopausal women.
Beyond its bone-strengthening properties, tahini supports skin health due to its zinc content, which is crucial for skin elasticity and firmness. Consuming tahini can also help boost metabolism and regulate blood sugar levels.
It's important to note that no single food or nutrient is the most important factor in preventing disease and promoting good health. A varied, balanced diet is key.
Tahini is a key ingredient in hummus and in baba ghanoush, an aubergine dip. Quick tips for adding tahini to your diet include topping salads, making salad dressings, dipping vegetables, and using in recipes such as carrot soup, warm winter produce bowls, and cinnamon tahini protein smoothies.
The oil in tahini may separate during storage, which is normal and can be stirred back in on serving. Storing tahini upside down in the refrigerator can help avoid this. A 2-tablespoon serving of tahini made from roasted sesame seeds and weighing 30 grams contains 178 calories.
In conclusion, tahini is a nutritious addition to a balanced diet, offering potential benefits across various health areas. Its antioxidants, lignans, and rich mineral content make it a valuable food for maintaining heart health, supporting the immune system, balancing hormone levels, and promoting bone and skin health.
- UC students can explore healthy-diets by incorporating tahini, a nutrient-rich food, into their food-and-drink choices for meals and snacks.
- In support of overall health-and-wellness, tahini's high content of phytosterols, antioxidants, and fatty acids may help reduce the risk of developing Alzheimer's and other age-related diseases.
- Science continues to uncover the benefits of tahini, including potential anti-inflammatory properties, which could aid in managing symptoms of rheumatoid arthritis (RA) or osteoarthritis.
- Cooking with tahini provides opportunities to enhance the nutritional value of dishes, such as incorporating it into healthy-cooking recipes like protein smoothies or carrot soup.
- A balanced lifestyle should include regular fitness-and-exercise, with proper nutrition, like consuming sufficient amounts of minerals found in tahini for maintaining strong bones.
- As a versatile ingredient, tahini can be used to make other nutrition-rich dishes, such as hummus, baba ghanoush, or warming winter produce bowls.
- With its rich nutrient profile, tahini may support healthy-diets, by providing essential nutrients like zinc for skin health, copper and calcium for strong bones, and magnesium for maintaining healthy bone density.
- It's essential to approach a healthy lifestyle holistically, focusing on proper nutrition, diet, exercise, and maintaining a balanced life, incorporating tahini as part of a wider nutritionally sound lifestyle.
