Tahini, produced from ground sesame seeds, is an especially popular and beloved food in Middle Eastern cuisine. Not only is tahini tasty, but it also contains a plethora of important and healthy nutrients for the body. Here are a few reasons why you should include tahini in your daily menu and how much is recommended to eat.
A Nutrient Powerhouse
Tahini contains a wide range of vitamins and minerals essential for the body’s health. It is an excellent source of calcium, magnesium, iron, and zinc. Additionally, it is rich in B vitamins and vitamin E, known for its antioxidant properties.
Heart Health Benefits
Tahini contains unsaturated fatty acids, such as Omega-3 and Omega-6, which help reduce bad cholesterol levels (LDL) and improve good cholesterol levels (HDL). The consumption of these fatty acids contributes to heart health and reduces the risk of heart and vascular diseases.
Positive Effects on Blood Pressure and Endothelial Function
A study conducted in 2021 found that the consumption of tahini has a positive effect on blood pressure and endothelial function in healthy men. The study included 20 healthy men who, after a 12-hour fast, consumed 50 grams of tahini. Blood tests conducted 4 hours after consumption showed a significant decrease in diastolic blood pressure (p = 0.010) and heart rate (p = 0.002). Additionally, there was an improvement in endothelial function (p = 0.022). This study highlights the health benefits of tahini and its positive impact on the cardiovascular system.
Protein-Rich for Muscle Health
Tahini contains high-quality protein, which is a good alternative to animal protein, especially for vegetarians and vegans. The protein in tahini helps build muscles and maintain proper bodily function.
Antioxidant Properties
The sesame seeds from which tahini is made contain strong antioxidants, such as sesamol and sesamin, which help protect cells from oxidative damage and reduce the risk of developing chronic diseases like cancer.
Bone Health
Tahini is a good source of calcium, an essential mineral for maintaining bone and dental health. Adequate calcium intake can help prevent bone diseases like osteoporosis.
Digestive Health
Tahini contains dietary fibers that aid in the proper functioning of the digestive system. The fibers contribute to a feeling of fullness and help prevent constipation and other digestive issues.
Nutritional Values
Here is a breakdown of the nutritional values of tahini per tablespoon (approximately 15 grams):
- Calories: about 89 calories
- Proteins: about 2.6 grams
- Fats: about 8 grams
- Carbohydrates: about 3.2 grams
- Calcium: about 64 mg
- Iron: about 1.3 mg
- Magnesium: about 14 mg
- Zinc: about 0.7 mg
- Vitamin B1 (thiamine): about 0.1 mg
- Vitamin E: about 0.2 mg
Recommended Consumption
Despite the many health benefits of tahini, it is important to remember that it is also high in calories and fat. Therefore, it is recommended to consume it in moderation. The recommended daily amount is about 1 to 3 tablespoons per day, depending on individual needs and physical activity levels.
In conclusion, tahini is a nutritious and rich food essential for the body’s health. Including it in the daily menu can contribute to improving heart, bone, digestive health, and more. However, it should be consumed in moderation due to its high caloric content.