10 Least Known Health Benefits Of Tahini

You may have heard of tahini, especially if you're a fan of hummus. This thick sauce or paste is made from toasted, ground hulled sesame seeds and is both delicious and nutritious. There are two types of tahini—hulled and unhulled—with the latter offering more nutritional value since it is made from whole sesame seeds. It is also commonly referred to as sesame seed butter.

Used in Eastern cuisines for centuries, tahini has a rich, toasted sesame flavor with an earthy undertone. Its numerous health benefits have contributed to its growing popularity in Western culture. However, due to its high-fat content, it should be consumed in moderation. Recognizing its depth and versatility, The New York Times has even named tahini one of the mother sauces.

Tahini can be enjoyed in multiple ways—it can be drizzled over fresh salads, used as a healthier alternative to toast spreads, added to soups for thickness and a nutty taste, served as a dip, or paired with roasted meats like chicken. It also makes for a great post-workout snack when combined with apple slices. Read on to explore the nutritional benefits and health advantages of this flavorful sesame-based paste.

# Regulates Blood Pressure

Tahini is a good source of potassium, which plays a key role in managing blood pressure levels. Its rich antioxidant content helps reduce inflammation and lower blood pressure. Additionally, the plant lignans found in sesame seeds support healthy blood lipid profiles, contributing to stabilized blood pressure.

# Supports Heart Health

The sesame seeds used to make tahini contain compounds like sesamolin and sesamin, which help prevent cardiovascular diseases. Tahini promotes heart health by clearing arterial blockages and reducing the risk of acute coronary syndrome and heart-related complications.

# Balances Cholesterol Levels

Tahini is rich in phytosterols, particularly beta-sitosterols, which are highly effective in lowering cholesterol levels. Despite its fat content, tahini primarily consists of heart-healthy monounsaturated fats that improve cholesterol profiles.

# Maintains Hormonal Balance

Loaded with phytoestrogens, tahini is especially beneficial for women experiencing menopause. It aids in regulating hormonal fluctuations and supports overall hormonal balance.

# Eases Arthritis Symptoms

Being rich in omega-3 fatty acids, tahini helps reduce inflammation, which is particularly beneficial for joint health. Regular consumption may help prevent arthritis and alleviate its symptoms.

# Strengthens Bones

Tahini is packed with essential minerals like calcium, copper, phosphorus, and iron, which contribute to strong bones. These nutrients help enhance bone density and reduce the risk of age-related conditions such as osteoporosis.

# Aids in Weight Management

Although tahini is high in fat, its protein content helps promote satiety, reducing unnecessary snacking. The protein also boosts metabolism, making it a helpful addition to a weight-loss-friendly diet when consumed in moderation.

# Boosts Immunity

Rich in zinc, selenium, iron, and copper, tahini strengthens the immune system by supporting white blood cell production and fighting off bacterial and viral infections. Selenium also enhances enzyme function, aiding in antibody production.

# Enhances Brain Function

The omega-3 and omega-6 fatty acids in tahini support the development of nervous tissues, improving cognitive function and reducing the risk of Alzheimer’s disease. Manganese further enhances brain and nerve function, while omega-3 fatty acids contribute to better memory and mental clarity.

# Offers Cancer-Fighting Properties

Tahini is packed with antioxidants, including lignans, which help lower the risk of hormone-related cancers such as breast, ovarian, uterine, and prostate cancer. Its high antioxidant content provides protective benefits against cell damage.