What is tahini and its benefits
Tahini is the second largest source of calcium after algae, as well as being rich in fiber, protein and a variety of vitamins and minerals.
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O tahini, tahini , taine , tahin or tahini is a paste made from crushed sesame seeds. Despite being a widely used ingredient in Middle Eastern cuisine, it is also known in Brazil in some dishes as chickpea nuggets, hommus, shawarma, baba ghanoush and halva. After the algae, the tahini it is the largest source of calcium there is, as well as being an excellent source of protein, fiber, copper, manganese, methionine, omega 3 and omega 6. In addition to providing a wealth of nutrients, it has also been associated with several benefits, including improvement. heart health, reducing inflammation and fighting cancer.
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Because it has a bitter taste when pure, it is usually mixed with crushed garlic, water, salt and lemon juice and is used as a dressing for salads, snacks, tapioca and vegetables. But if mixed only with water, it serves as a kind of milk, and can be mixed with coffee or used in recipes for sweets and cakes.
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Nutritional information
O tahini it is the second largest source of calcium that exists (after algae), in addition to being an excellent source of protein, fiber, copper, manganese, methionine (amino acid) and omega-3 and omega-6.
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- Calories: 89
- Protein: 3 grams
- Carbohydrates: 3 grams
- Fat: 8 grams
- Fiber: 2 grams
- Copper: 27% of the Recommended Daily Intake (IDR)
- Selenium: 9% of the IDR
- Phosphorus: 9% of the IDR
- Iron: 7% of the IDR
- Zinc: 6% of the IDR
- Calcium: 5% of the IDR
It is also a good source of copper, an essential mineral for iron absorption, blood clot formation and blood pressure (see study about it here: 4). It is also rich in selenium - a mineral that helps reduce inflammation and promote immune health - and phosphorus, which is necessary for maintaining bone health (see studies on this: 5, 6).
Benefits
good for the heart
Sesame seeds, which are the main ingredient in tahini, have a powerful effect on heart health, lowering risk factors such as high blood pressure, triglycerides and LDL cholesterol (considered bad).
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In one study, 50 people with osteoarthritis completed standard drug therapy for two months, with or without the addition of 1.5 tablespoons of sesame seeds daily. At the end of the study, participants in the group that consumed the seeds showed significant reductions in triglyceride and bad cholesterol levels, compared to the group that did not consume.
According to a review of eight studies, sesame seeds can also lower blood pressure, which can help prevent heart disease and stroke. as the tahini is made from ground sesame seeds, these findings also apply to the paste.
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Reduces inflammation
Although acute inflammation is an important part of the body's immune response, chronic inflammation is believed to contribute to conditions such as cancer, diabetes, and autoimmune disorders (see study on this: 7).
In contrast, one study showed that consuming 40 grams of sesame seeds daily for two months significantly reduced levels of malondialdehyde (MDA), a compound used to measure inflammation in people with osteoarthritis. sesame reduced levels of several inflammatory markers after three months.
Prevents cancer
O tahini contains sesamol, a natural compound from sesame seeds that has anti-cancer properties (see study about it here: 8). A test-tube study showed that sesamol blocks the growth and spread of liver cancer cells (see study here: 9). Other research in animals and test tubes suggests that sesamol may also fight cancer cells in the skin, colon and cervix (see studies on this here: 10, 11, 12).
possible disadvantages
Despite the many benefits associated with tahini , there are some disadvantages to consider. It is rich in omega-6 fatty acids, a type of polyunsaturated fat found mainly in vegetable oils such as sunflower and corn (see study about it here: 13).
Although the body needs omega-6 fatty acids, consuming too much omega-6 and too little omega-3 fatty acids can contribute to chronic inflammation (see study about it here: 14). Therefore, it is important to maintain your intake of omega-6 foods such as tahini in moderation and supplement your diet with many foods rich in omega-3 fatty acids, such as flaxseeds and chia.
In addition, some people may be allergic to sesame seeds, which can cause serious side effects such as anaphylaxis, an allergic reaction that can impair breathing (see study on this: 15).
