Tahini, best known for its pivotal role in hummus, is not just a culinary delight but also a nutritional powerhouse. Dive deeper into the myriad health benefits of tahini.
Derived from roasted and then ground sesame seeds, tahini boasts a plethora of unsaturated fats, antioxidant lignans, and essential vitamins and minerals.[i] Its rich and mildly nutty taste is a hallmark of classic hummus. Yet, both tahini and its primary ingredient, sesame seeds, have a storied history spanning centuries.
Tahini’s adaptability is commendable. Combine it with lemon and a hint of salt, and you have a perfect dip for fresh vegetables. Mix it with olive oil and apple cider vinegar, and you’ve crafted a delicious salad dressing.
Moreover, it’s an essential component of Tarator – a delightful sauce made of tahini, garlic, lemon, and parsley, which pairs exquisitely with poultry and veggies. Relishing tahini anytime is a treat to the taste buds, but even better, it’s a boon for your health.
Why Include Tahini in Your Diet?
Both tahini and the sesame seeds it’s derived from are potent with over 70 beneficial properties, spanning from antioxidant to anti-inflammatory effects. Below is a brief overview of why tahini is such a health gem:
1. Promote cardiovascular health
Sesame seeds offer properties that may aid in heart health, including antihypertensive, lipid-reducing, and appetite-controlling attributes. A study found that a serving of about 3.5 tablespoons of tahini led to notable drops in diastolic blood pressure and pulse rate in just a few hours. The same study highlighted enhancements in endothelial function, essential for vascular stability.The researchers underlined tahini’s potential as a healthier snack option.
Earlier studies echoed these findings, showing sesame oil’s positive effects on endothelial function after both short-term and long-term consumption.
2. Alleviate pain and skin discoloration
Packed with vital nutrients like calcium, iron, and vitamins B, C, and E, tahini is also rich in sesame oil, renowned for its anti-inflammatory and antimicrobial properties. The antioxidants present in the oil, especially sesamol and sesamolin, are beneficial for skin health. Applying sesame oil topically on traumatic injuries resulted in reduced pain, and it even minimized skin discoloration post-bruising.
3. Support for knee osteoarthritis patients
Thanks to its anti-inflammatory and antioxidant properties, sesame is beneficial for knee osteoarthritis sufferers. Regular sesame seed consumption led to marked reductions in inflammation indicators in one study. Another comparison between sesame oil and an NSAID drug showed both had similar efficacy in reducing pain and enhancing knee function.
4. Enhance memory
The residue left after extracting oil from roasted sesame seeds, termed sesame oil cake (SOC), is rich in sesaminol and lignans. Research has found SOC can guard against cognitive decline, as demonstrated by a study where the intake of sesame oil cake extract led to better verbal memory and reduced levels of amyloid-β, linked to cognitive degradation.
5. Beneficial for rheumatoid arthritis
A study focusing on sesame’s anti-inflammatory capabilities found that sesamin, an element of sesame, had positive effects on rheumatoid arthritis patients. Regular intake resulted in significant improvements in pain severity and joint inflammation.
Tantalizing Tahini Dressing Recipe
Tahini Dressing Recipe
Ingredients:
- 1/3 cup tahini
- Juice from 1 medium lemon
- 1-2 Tbsp maple syrup
- A pinch of sea salt
- 1 garlic clove, finely chopped
- Water
Instructions:
- Combine all ingredients, leaving out the water.
- Whisk them together, gradually adding water to achieve the desired thickness.
- Adjust flavors as necessary.