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health benefits

Tahini Boosts Both
Immunity & Hearth Health

health

A staple of Middle Eastern and Mediterranean cuisine, tahini is type of sauce or paste made from ground sesame seeds.    

​Tahini has been popular Turkey, North African Countries, Greece, Israel and Iraq for thousands of years, where still used as a primary ingredient. Over 4,000 years ago, Tahini was written about an ancient text that originated around the Tigris River and Euphrates River (in Turkey) and by historians, including Herodotus, who recalled tales of it being served to royalty, as it was considered a food worthy of the goods.

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Compared to other nuts and seeds, sesame seeds one of the highest oil content by weight-which is why tahini is exceptionally silky smooth compared to other nut butters (like peanut or almond paste). Sesame seeds contain up to 55% oil and 20% protein, the reason they are well-known for providing both health fats and certain essential amino acids. (the building blocks of protein)

Tahini is great way to obtain B vitamins like thiamine, along with minerals including magnesium, copper, phosphorus, manganese, iron and zinc. Adding it to recipes is a good way to get your daily copper-which is needed to maintain nerve, bone and metabolic health-and prevent copper deficiency. The iron in tahini helps prevent anemia which is a disorder characterized by low red blood cell counts, iron deficiency and fatigue. And B vitamins within tahini are important for metabolic functions, dealing with stress and many cognitive processes.

Another important attribute sesame seeds, their plant lignans content. Lignans have been shown to be anticancer effect and hearth-promoting abilities.

Sesame seeds are a good source of amino acids, vitamin E, B vitamins, trace minerals and fatty acids that all help with skin cell rejuvenation and preventing early signs of aging. While you might not want to slather tahini directly on your skin, eating it can help improve the integrity of your skin by boosting your fat and nutrient intake.

Why tahini is good for your hearth? Sesamolin and Sesamin prevalent in sesame seeds have been found to have antithrombotic properties. This means sesame might help prevent cardiovascular diseases tied to disruptive effects and legions within the arteries, such as acute coronary syndrome and cardiovascular death. In addition phytosterols are a type of nutrient found in sesame seeds that have effects on hormonal levels, arterial health and cholesterol levels. The majority of the plant sterols in tahini are called beta-sitosterol.

Studies have found that sesame seeds help boost absorption of protective fat-soluble compounds like tocopherol, the major nutrients within vitamin E that play a role in the prevention of human aging-related diseases, such as cancer and heart disease.

When researchers tested the effects of sesame seed consumption in humans over a five-day period, they found that sesame (but not walnuts or soy oil) significantly elevated serum gamma-tocopherol levels by an average of 19.1 percent in subjects. The fact that sesame leads to elevated plasma gamma-tocopherol and enhanced vitamin E bioactivity means it might be effective for preventing inflammation, oxidative stress and therefore chronic disease development.

facts

Compare Tahini & Peanut Butter

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TAHINI

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PEANUT BUTTER

Mold / Fungus

  • Does not grow mold/fungus (TAHINI)
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  • Trend to grow mold/fungus called aflatoxin, which harms gut health (PEANUT BUTTER)

Allergies

  • Sesame seeds are less common allergen (TAHINI)
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  • Peanuts are common allergen (PEANUT BUTTER)

Composition

  • Sesame seeds have more phytosterols, calcium, iron and other minerals than peanuts (TAHINI)
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  • Peanuts have less minerals & vitamins than sesame seeds (PEANUT BUTTER)

Processed

  • Not as highly processed (TAHINI)
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  • Often highly processed & rancid (PEANUT BUTTER)
facts

Tahini Nutrition Facts

FACTS

Tahini is made from soaking sesame seeds and then toasting and crushing them into either a thicker paste or a smoother sauce. The sesame seeds that are used in most tahinis are first “hulled.” This means they’re soaked to help separate the bran from the kernels, which results in a smoother finished product. Unfortunately, at the same time hulling removes many of the benefits of tahini since it discards the bran of the sesame seeds, where many of the nutrients are stored. It’s always best to buy unhulled tahini if you can find it (or to make your own) in order to keep the whole seed intact.

The goodness of tahini comes down to the many health benefits of sesame seeds, which are one of the most ancient foods on earth. Sesame seeds (Sesamum indicum) are a great source of polyunsaturated essential fatty acids, which are tied to improvements in heart health, skin health, fertility and more.

One tablespoon of tahini contains about:

  • 89 calories

  • 3.2 grams carbohydrates

  • 2.5 grams protein

  • 8 grams fat

  • 1.5 grams fiber

  • 0.2 milligrams thiamine (15 percent DV)

  • 49.4 milligrams magnesium (12 percent DV)

  • 111 milligrams phosphorus (11 percent DV)

  • 1.5 milligrams zinc (10 percent DV)

  • 0.2 milligrams manganese (10 percent DV)

  • 0.2 milligrams copper (10 percent DV)

  • 64 milligrams calcium (6 percent DV)

  • 0.9 milligrams iron (5 percent DV)