Tahini, which is made from ground sesame seeds, is a staple ingredient in many delicious dishes, including salads, and is widely popular in Middle Eastern and Arab cuisines. In addition to its delicious taste, tahini has many health benefits that we will review through the        Dalili Medical website in this article.

**What is tahini?**

 

Tahini is a sauce made from ground sesame seeds, and is a staple in Mediterranean cuisine, and is also used in traditional Asian, Middle Eastern and African dishes. Tahini has a smooth texture similar to nut butter, but its taste is stronger and saltier, and is often considered bitter. In addition to being rich in nutrients, tahini has been linked to many health benefits, such as improving heart health and reducing inflammation, and may have anti-cancer effects.

**Nutritional value of tahini**

 

Tahini is low in calories, but rich in fiber, protein, vitamins and essential minerals. One tablespoon (15 grams) of tahini contains the following nutrients:

- Calories: 89

- Protein: 3 grams

- Carbohydrates: 3 grams

- Fat: 8 grams

- Fiber: 0.7 grams

- Copper: 27% of the daily value

- Selenium: 9% of the daily requirement

- Phosphorus: 9% of the daily requirement

- Iron: 4% of the daily value

- Zinc: 6% of the daily value

- Calcium: 2% of the daily value

**What are the health benefits of tahini?**

 

Tahini is a nutrient-rich food that offers a range of health benefits, including:

- **Nutritional value**: Tahini contains proteins, healthy fats, and fiber, in addition to a range of vitamins, minerals, and antioxidants.

- **Immune system support**: Tahini boosts the strength of the immune system thanks to the minerals and antioxidants it contains.

- **Lowering cholesterol levels**: Studies have shown that tahini may help reduce cholesterol levels.

- **Heart health**: Tahini contains healthy fats that support heart health, as fatty acids such as oleic acid and linoleic acid can improve cardiovascular health.

- **Iron source**: Tahini is a good source of iron, which helps prevent anemia.

- **Bone health**: Its calcium content contributes to promoting bone health.

- **Antioxidant effect**: Tahini contains antioxidants that may protect against cellular stress and damage.

- **Diabetes control**: Tahini can help stabilize blood sugar levels.

- **Skin health**: Its vitamin E content may support skin health and delay skin aging.

- **Hair health**: Tahini can improve hair health and shine.

**Benefits of tahini for diabetics**

 

Tahini contains healthy fats and lignan compounds that promote insulin secretion in the body. Eating sesame (tahini) is associated with lower blood sugar levels and improved glycemic indexes. Tahini does not cause an increase in blood sugar levels, making it a suitable choice for diabetics, but it should be consumed with caution to avoid high calories, and it should be part of a balanced diet.

**Benefits of tahini and gum inflammation**

 

Tahini is considered beneficial for gum health, but more studies are needed to confirm this. It is believed that tahini may help relieve gum inflammation, for several reasons:

- **Anti-inflammatory**: Tahini contains lignan compounds such as sesamin and sesamolin, which are known for their anti-inflammatory properties, which may contribute to reducing gum inflammation.

- **Rich in minerals**: Tahini contains important minerals such as calcium and magnesium, which help maintain healthy gums and teeth.

**Benefits of tahini for the brain**

 

Tahini is considered beneficial for brain and nerve cell health, and may help prevent cognitive decline associated with aging. A study has shown that antioxidants found in sesame seeds may prevent the accumulation of beta-amyloid plaques in the brain, which contributes to the prevention of Alzheimer's disease.

**Benefits of tahini for weight loss**

 

Although tahini contains high calories, it is considered a rich source of many nutrients that support weight loss, including:

1. **Iron**: Iron deficiency is associated with weight gain and obesity, as its deficiency leads to feeling tired and lack of physical activity, which makes it difficult to lose weight. Therefore, eating tahini may help avoid iron deficiency and thus facilitate weight loss.

2. **Zinc**: Some studies indicate that obtaining zinc promotes weight loss when following a low-calorie diet. Zinc helps reduce inflammation and insulin resistance, in addition to suppressing appetite, and tahini is a good source of zinc.

3. **Phosphorus**: Phosphorus contributes to reducing appetite, and its deficiency may indicate weight gain. Research has shown that phosphorus is key to preventing obesity, as eating foods rich in phosphorus helps support weight loss and get rid of belly fat. One tablespoon of tahini contains 16% of the daily requirement for phosphorus.

4. **Selenium**: One tablespoon of tahini contains 5.2 micrograms of selenium, equivalent to 9% of the daily requirement. A study of 3,000 people showed that higher levels of selenium were associated with lower body mass index and body fat percentage, suggesting that selenium deficiency may be linked to obesity.

5. **Protein and healthy fats**: Tahini also contains protein and healthy fats, which help reduce appetite and prevent excess calories, thus contributing to weight loss.

**What is the nutritional value of tahini?**

 

Tahini contains about 570 calories per 100 grams, in addition to 17 grams of protein, and 50 grams17 grams of fat, 17 grams of carbohydrates, and 9 grams of fiber. It also contains 426 mg of calcium, 3.6 mg of iron, 95 mg of magnesium, 376 mg of phosphorus, 407 mg of potassium, and 2.8 mg of zinc, in addition to a group of B vitamins (B1, B2, B3, B5, B6) and folic acid. These values ​​represent the nutritional content of tahini, knowing that they may vary between different brands. Tahini is a rich source of proteins, healthy fats, fiber, minerals, and vitamins.

**What are the health benefits of tahini?**

 

- **Heart health:** Tahini contains healthy fats and oleic acid, which promotes heart health, and plant phytosterols can help lower blood cholesterol levels.

- **Bone health:** Tahini is a rich source of calcium, which supports bone health.

- **Iron deficiency anemia:** Tahini is rich in iron, which can reduce the risk of anemia.

- **Diabetes:** Tahini can help stabilize blood sugar levels, which helps manage diabetes.

- **Immune system:** Tahini contains minerals and antioxidants that boost the immune system.

- **Skin health:** The vitamin E in tahini can support skin health and delay signs of aging.

- **Hair health:** Tahini can improve hair health and give it shine.

- **Antioxidant effect:** Tahini contains antioxidants that may protect cells from stress and damage.

These health benefits can be enjoyed when tahini is consumed as part of a balanced diet, but it should not be considered a specific treatment for any health condition. It is always advisable to consult a health professional to diagnose and treat any health problems.

**Benefits of Sesame Tahini**

 

Sesame oil tahini helps lower blood pressure, as it contains a good percentage of potassium, which plays an important role in managing blood pressure levels. The antioxidants in it also help reduce inflammation.

**Improving heart health**

 

Tahini helps promote heart health, as the sesame seeds used in its manufacture are rich in "sesamolin", which plays a role in preventing cardiovascular diseases and helps remove deposits from the arteries.

**Regulating cholesterol levels**

 

Tahini helps regulate cholesterol levels in the blood thanks to its content of "phytosterol". Although tahini contains a high percentage of fat, these fats are considered healthy and beneficial for the body.

**Maintaining hormonal balance**

 

Tahini helps maintain hormonal balance, especially in women over forty, as it can help reduce hormonal fluctuations.

**Reducing joint inflammation**

 

Tahini is an important source for reducing joint inflammation, due to its content of omega-3 fatty acids, which play a fundamental role in preventing the appearance of joint inflammation in the body.

**Improving bone health**

 

Eating tahini contributes to enhancing bone health, thanks to its content of minerals such as copper, phosphorus, calcium and iron, which help increase bone density and prevent osteoporosis with age.

**Help in weight loss**

 

Tahini made from sesame helps in losing weight, as it contains protein that enhances the feeling of satiety, which reduces the need to eat large meals and encourages eating light meals.

**Boosting the immune system**

 

Tahini strengthens the immune system, due to its content of a group of beneficial minerals such as zinc, selenium, iron and copper, which help in fighting viral and bacterial infections and enhance the production of white blood cells.

**Improving Brain Health**

 

The omega-3 and omega-6 fatty acids found in tahini contribute to the development of nerve tissue, which helps improve brain health and delays the onset of Alzheimer's disease.

**Cancer Fight**

 

Tahini is an excellent source of antioxidants, which play a major role in fighting cancer. These antioxidants help reduce the risk of hormone-related cancers, such as breast, uterine, ovarian and prostate cancer.

**Sesame Tahini with Dates**

 

Try dipping your dates in our premium sesame tahini, to enjoy its wonderful taste from the press to your cup of coffee, your experience will definitely be special.

**Nutritional Value of Sesame Tahini**

 

Sesame tahini is a food rich in nutritional value, as it contains a variety of elements that are beneficial to the body. It is an excellent source of fiber, protein, and healthy fats, in addition to many essential vitamins and minerals that we will discuss below:

**Vitamins in sesame tahini**

 

Tahini contains a group of vitamins such as B2, B6, C, and A, in addition to important minerals such as sodium and potassium. It also contains phenolic compounds such as sesamin, sesamol, sesaminol, and sesamolin, in addition to phytosterol compounds that play an important role in promoting general health.

**Calories in sesame tahini**

 

Sesame tahini is considered a relatively low-calorie food, as a tablespoon (15 grams) contains about 89 calories, which come mainly from the carbohydrates and fats in it.

**Carbohydrates in sesame tahini**

 

Tahini contains about 0.7 grams of carbohydrates in the form of fiber, while the remaining amount is in the form of starch. Natural tahini is completely sugar-free and has a glycemic load of zero, but beware of some brands that may add sugar to their products.

**Fat in sesame tahini**

 

Sesame tahini has a good percentage of fat, most of which is healthy fat. It contains unsaturated fats, including monounsaturated and polyunsaturated fats. For exampleFor example, 15 grams of tahini contains:

- 3.04 grams of monounsaturated fats, which are healthy fats that come from plant sources.

- 3.5 grams of polyunsaturated fats, including alpha-linolenic acid and omega-3 and omega-6 acids.

As for saturated fats, they are relatively low, as 15 grams of them contain only 1.1 grams, making them a suitable choice when consumed in moderation.

**Sesame oil**

 

After learning about the benefits of sesame tahini, we move on to local sesame oil, which is a type of vegetable oil extracted from sesame seeds, and is considered one of the oldest oils used. It is characterized by its yellow-brown color, and is used in cooking thanks to its distinctive taste and high nutritional value. It is known for its health benefits, as it contributes to the prevention of some diseases, and is also used in the field of cosmetics for hair and skin care.

**How ​​to use tahini**

 

Tahini is used in many dishes, as it can be used in oriental cooking recipes, and added to salads. It is also used in making many sweets, including halva and sesame candy. Tahini has proven effective in many therapeutic uses, such as treating chapped lips and gum inflammation. Here are some innovative uses for tahini:

- **Using tahini for the throat:** Mix tahini well with honey and lemon and eat the mixture twice a day, morning and evening.

- **Adding tahini to salads:** Tahini can be mixed with olive oil, mustard, lemon juice and spices, then added to salads.

Adding tahini to baked goods and sweets can help reduce their sweetness and add a sesame flavor, such as using it in biscuits or cakes. It is recommended to eat two tablespoons of tahini daily.

**How ​​to use tahini to lighten the skin:**

 

**Ingredients:**

- A tablespoon of tahini

- A tablespoon of rose water

- A tablespoon of fresh milk

- A tablespoon of lemon juice

- A small amount of cornstarch

- You can add sweet almond oil if available

**How ​​to use:**

 

1. Put the tahini in a small bowl, then add rose water, lemon juice and cornstarch.

2. Mix the ingredients well, then add a tablespoon of milk.

3. Using your fingers, massage your face with the mixture until you make sure it is completely covered.

4. Leave it on your face for 15 minutes, then wash it with warm water.

5. You can use this mixture several times a week for best results.

**How ​​to make sesame tahini:**

 

You can prepare sesame tahini at home in simple and quick steps as follows:

1. Bring 2 cups (about 284 grams) of peeled sesame seeds and put them in a large, dry pot.

2. Toast the sesame seeds over medium heat until golden and fragrant.

3. Remove the toasted sesame seeds from the heat and let them cool.

4. Place the toasted sesame seeds in a food processor and grind them, gradually adding 1-2 tablespoons of a light-tasting oil (such as avocado oil or olive oil) until you get the desired consistency.

5. There is no specific storage period for homemade tahini, but it can be kept in the refrigerator for up to a month.

The natural oils in tahini may separate during storage, but don't worry, you can simply stir the tahini before using it.

**How ​​to prepare tahini at home**

 

To benefit from the benefits of tahini, you can easily prepare it at home. Here are the steps to prepare tahini:

**1. Required ingredients:**

- A cup of toasted sesame.

- A cup of flour.

- Three-quarters of a cup of vegetable oil.

**2. Preparation steps:**

- Start by grinding the roasted sesame seeds in a spice blender until it becomes fine.

- Place the ground sesame seeds in the blender bowl with the flour.

- Start mixing the ingredients while gradually adding the vegetable oil.

- Continue mixing until you get a smooth and homogeneous tahini.

**Side effects of tahini**

**1. Sesame allergy:**

People who are allergic to sesame may experience digestive problems such as vomiting after eating tahini. Severe reactions such as itching in the roof of the mouth, redness of the skin, wheezing, and even severe allergic shock can also occur due to eating sesame seeds. However, these reactions are often mild at first, and the symptoms can be avoided by avoiding the food that causes the allergy.

**2. Indigestion:**

Sally Stevens, a registered dietitian, points out that eating large amounts of tahini can easily lead to indigestion. If excessive amounts of oil and protein are consumed, they may accumulate in the stomach and intestines, increasing pressure on the digestive system, especially in people with poor digestive function. However, these symptoms are usually mild and disappear within a day or two.