Are you looking for an ingredient that tastes good and is healthy for you at the same time? Then tahini is something you must go for. This delicious paste comes with many health benefits, which give you more reasons to love it.
Would you like to know more? Keep reading this post.
Tahini – An Overview
For those of you who do not already know, tahini, made from ground sesame seeds, is super-versatile and goes with both sweet and savory dishes. You find two types of tahini – hulled and unhulled. Unhulled tahini is the most popular and the best, as it is made from sesame seeds that are whole. This means that the nutritional value of the seeds is left intact.
Following are the health benefits of tahini.
1. Provides Excellent Nutritional Value
Tahini is rich in omega-3 and omega-6 fatty acids. Although the fat content of sesame is high, 90 percent is good fat. A tablespoon of tahini paste contains 85 calories, and 65 of these calories are essential fats. This delicious paste is also rich in Vitamin B1, iron, magnesium, phosphorus, manganese, and copper. You get 1 gram of dietary fiber and 3 grams of protein with a tablespoon of tahini. With its richness in essential vitamins and other nutrients, tahini is definitely a food that provides you with great health benefits.
2. Makes The Brain Strong
As mentioned earlier, tahini is packed with healthy omega-3 and omega-6 fatty acids. These fatty acids boost the development of the nervous tissues in the body, which in turn helps in improving the health of the brain. They also help in slowing down the development of Alzheimer’s disease. Thinking and memory are enhanced when omega 3 is consumed. Manganese enhances nerve and brain functions as well.
3. Boosts Heart Health
According to research, omega-3 fatty acids do not just lower the levels of cholesterol in the body, but also help in treating cardiovascular disease that is caused by inflammation. Although 8 grams of fat is available in each teaspoon of tahini, 80 percent is unsaturated that does not have any adverse effect on heart health. While the exact amount of omega-3s cannot be calculated, it is suggested that 4 tablespoons, or 1 ounce, of sesame seeds has an omega-3 fatty acid content of 0.1 grams. This makes up between 6 to 9 percent of the daily intake that is recommended.
4. Provides Antioxidants
One of the many important minerals that you get from tahini is copper. It is well-known for its ability to relieve pain and reduce swelling. It has anti-inflammatory properties that are effective in the treatment of the symptoms of rheumatoid arthritis. It also helps in expanding the airways in asthma patients. The enzymes in the immune system also take copper’s help to make use of their antioxidant properties. Sesame paste also has phytonutrients that prevent damage to the liver caused by oxidation. Asthmatic patients can also benefit from tahini as it contains magnesium, which helps in relieving their symptoms.
5. Supports The Immune System
Tahini has four important nutrients – iron, selenium, zinc and copper. These provide the much-needed support to the immune system. Iron and copper are included in enzymes that provide support to the immune system and also help in the production of white blood cells. Zinc helps in the development of white blood cells and aids them in their function of destroying germs. Selenium helps enzymes in performing their role, including producing antioxidants and antibodies, as well as helping the immune system function efficiently. With 1 tablespoon of tahini, you get 9 to 12 percent of the recommended daily intake of iron, selenium, and zinc.
Tahini is a fantastic food that provides you with loads of health benefits. As you have read, it is full of nutrients that help various organs and functions of the body. It helps in liver detoxification, maintenance of healthy muscle tone and skin, and preventing anemia. It also helps in weight loss as it has a high content of alkaline minerals that make food easier to digest. Tahini is a simple yet wonderful way to provide your body with important nutrients that help in keeping you fit and healthy.
Ways To Use Tanhi
As you already know, tahini is an awesomely versatile food and goes with just about any type of dish. If you are planning to incorporate it into your daily diet, you can do so in the following ways:
- Make a delicious salad dressing by blending tahini with apple cider vinegar, olive oil, and fresh turmeric.
- Mix it into dishes that are stir-fried.
- Mix it with mashed avocados for a super-healthy dish.
- Make a lip-smacking hummus by mixing tahini with chickpeas and a bit of garlic.
- Make healthy sweet treats like cacao balls with tahini.
- Simply spread it on your breakfast toast to start the day in a healthy way.
- Use it as a condiment for burgers and other meats.
You no longer have to worry if you and your family are getting enough nutrients once you make tahini a part of your daily diet. The best thing about it is that children will not try to avoid it because it tastes amazing. Also, by adding it to desserts and other treats, you make sure that the little ones in your family get vitamins, minerals, and other vital nutrients that they need to grow and develop.
Tahini does not have to be an exotic Middle Eastern food that you eat once in a while. It is simple to make and should be a part of your family’s diet. Since it can be mixed with a wide variety of other foods, it is the perfect power-packed food to have in your kitchen. Take advantage of this wonderful paste and let your health benefit from all that it has to offer. If you have not made tahini a staple in your home, it is time to do so now.
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