If you like nut butters, then you will love tahini. A staple of Middle Eastern and Mediterranean cuisine, tahini is a thick paste made of finely ground sesame seeds. Tahini offers a richer, more savory flavor profile than your standard peanut butter. You may have had tahini before, if you’ve had hummus. Besides chickpeas, tahini is one of the main ingredients of hummus. However, you can also use tahini on its own.
Tahini provides exceptional nutritional value. It is a rich source of omega-3 fatty acids as well as B vitamins, iron, magnesium, phosphorous, manganese, copper, and calcium. One tablespoon of tahini gives you 85 calories, 3 grams of protein, and 1 gram of dietary fiber. Most of the fat in tahini is polyunsaturated fat, which is healthy, and roughly 60 percent of the fat is made up of two beneficial compounds: sesamin and sesamolin.
Reasons to Eat Tahini
1. Helps Boost Brain Health
Tahini is a good source of omega-3 fatty acids, which may improve your brain health and reduce your risk of developing Alzheimer’s disease. Manganese enhances brain function as well.
2. Promotes Heart Health
Tahini contains phytosterols, which help lower cholesterol. The omega-3 fatty acids in tahini may also reduce harmful cholesterol levels and lower the risk of heart disease and stroke.
3. Provides Cancer-Fighting Antioxidants
Tahini is a great source of antioxidants, especially lignans, which may help reduce the risk of some cancers.
4. Helps Support Normal Immune Function
Tahini contains copper, iron, selenium, and zinc, all of which may help support a healthy immune system, as they are vital in the production of white blood cells and the function of several enzymes.
5. Helps Strengthen Your Bones
Tahini has high levels of magnesium and phosphorous, which may help improve your bone density and lower your risk of developing osteoporosis.
6. Improves Skin Health
All the good fats in tahini boost the absorption of fat-soluble vitamins like vitamin A and vitamin E, both of which are important in preventing visible signs of aging. Tahini also contains zinc, which is a building block of collagen. Collagen is what keeps our skin elastic and supple.
Ways to Enjoy Tahini
- Salads: Many people enjoy adding tahini to their salads, rather than oily dressings.
- Sandwiches: It is a wonderful spread for both sandwiches and toast.
- Soups: You can add a dollop to your soups.
- Dip: Add it as a dip for meat dishes, crudites, or chips.
- Dessert: You can even mix it in as a topping for desserts.
The Mediterranean Diet Unplugged 