What are the benefits of tahini? What is Tahini good for?

Tahini, obtained by crushing sesame seeds, is a nutritious and delicious food. Tahini, which stands out with its rich vitamin, mineral and antioxidant content, has an important place in Middle Eastern and Mediterranean cuisine. It contains many nutrients necessary for the body, especially healthy fats, protein, calcium, magnesium, phosphorus and iron. It offers many benefits, from strengthening the immune system to supporting bone health. At the same time, with its energizing properties, it is among the foods that should be included in both daily nutrition and the athlete’s diet.

What are the benefits of tahini?

Tahini, obtained by roasting and crushing sesame seeds, is a dense and nutritious food. It is especially widely used in Middle Eastern, Mediterranean and Asian cuisines. Although it has a high fat content, it contains healthy fats.

To obtain tahini, sesame seeds are first roasted. It is then ground to a creamy consistency. Thanks to the rich vitamins, minerals, protein and healthy fats it contains, tahini has an important place in nutrition with its energizing and immune-boosting properties. Tahini; calciumIt is very rich in magnesium, iron, phosphorus, potassium and B vitamins. In this way, it contributes to the body’s daily nutritional needs and also supports the regulation of metabolism. The benefits of tahini are as follows:

• Supports Bone Health: It contains high amounts of calcium and magnesium. These minerals are important in strengthening bones and maintaining bone density.
• Helps Strengthen the Immune System: It is rich in minerals that provide positive effects on the immune system, such as zinc, selenium, iron and copper. Zinc and selenium support the production of white blood cells and make the body more resistant to infections.
• Contributes to the Protection of Cardiovascular Health: Tahini supports cardiovascular health thanks to the omega-6 and omega-9 it contains. These healthy fats help increase good cholesterol (HDL) levels by lowering bad cholesterol (LDL).
• Gives Energy: It is a natural energy source as it is rich in healthy fats, protein and carbohydrates. Especially for athletes and those who engage in intense physical activity, tahini provides long-term energy and increases the body’s endurance. Consuming tahini when energy is needed during the day provides vitality by balancing blood sugar.
• Helps the Digestive System: Since it is rich in fiber, it contributes to the regular functioning of the digestive system. It supports bowel movements thanks to its fiber content. It protects intestinal health by helping to reduce the risk of digestive problems such as constipation. Additionally, tahini supports the improvement of digestive system health by keeping the intestinal flora in balance.
• Contributes to Skin and Hair Health: It is rich in vitamin E and B vitamins, which are beneficial for skin and hair health. They are vitaminsIt delays the signs of aging and increases skin elasticity by protecting skin cells from the harmful effects of free radicals.
• Helps Weight Management: Despite its high energy content, tahini provides a feeling of fullness thanks to its healthy fats and fiber content. Consuming controlled amounts of tahini in diet programs can support balanced weight loss by meeting the body’s energy needs.
• Supports Hormonal Balance: Tahini is rich in magnesium, zinc and B vitamins that maintain hormone balance in the body. These minerals alleviate the effects of stress on the body, especially by regulating the level of the stress hormone cortisol.
• Shows Antioxidant Properties: Tahini contains powerful antioxidant compounds such as lignans, which protect cells against oxidative stress by fighting free radicals. Antioxidants protect the body against cancer and other chronic diseases and slow down the aging process.
• Balances Blood Sugar: Tahini helps balance blood sugar with its healthy fat and protein content. Since its glycemic index is low, it is unlikely to suddenly increase blood sugar.

How to Consume Tahini?

With its dense consistency, rich nutritional content and delicious taste, it adapts to both sweet and salty recipes and contributes to the diet. You can benefit from the following suggestions for tahini consumption:

• One of the most well-known consumption forms of tahini is tahini-molasses, which is made by mixing it with molasses. Rates can be changed upon request.
• It can be consumed plain or mixed with sweeteners such as honey and jam and spread on bread. It is especially compatible with whole grain or village bread. It can be preferred for breakfast or as a healthy snack that gives you energy during the day.
• It is widely used as a sauce in salads and appetizers. Sauces made with tahini are very popular, especially in Mediterranean and Middle Eastern cuisine. Tahini can be mixed with lemon juice, garlic and olive oil and added to salads with vegetables or legumes. This dressing adds a creamy touch and intense flavor to salads.
• Hummus is one of the recipes where tahini is most frequently used. Chickpeas, tahini, garlicHummus made with lemon juice and olive oil is a nutritious appetizer thanks to its fiber and protein content. It can be served as a healthy snack or appetizer, especially by consuming it with whole wheat bread or vegetable slices.
• Tahini is used as a flavoring ingredient in many desserts. In dessert recipes such as tahini cookies, tahini cake, tahini halva, it adds an intense aroma and creamy texture to the dessert. Especially in tahini cookies and cakes, a rich result is obtained in terms of both taste and nutritional value.
• Tahini creates a healthy dessert alternative when mixed with dairy products such as ice cream or yoghurt. Tahini added to yoghurt can be turned into a practical and nutritious dessert by adding honey or fruit slices. Tahini ice cream is a suitable option for those who want to meet their dessert needs naturally.
• It provides protein and healthy fat support by adding it to drinks such as smoothies and protein shakes. Tahini, especially when combined with ingredients such as banana, almond milk or oat milk, provides an energizing and satisfying drink.
• It can be used as a natural binder and flavoring in home-made energy ball or protein bar recipes. Adding tahini to energy balls made by mixing ingredients such as dates, oats, walnuts and almonds provides healthy fat support and offers an ideal snack to satisfy sweet cravings.
• Tahini is used as the main ingredient in making halva. Tahini halva is a dense and sweet product obtained by mixing tahini and sugar with a special method. Tahini halva, made with the natural oils of sesame, is preferred as a high-energy dessert, especially in winter months.

Nutritional Value of Tahini

Tahini obtained from sesame seeds provides energy with the rich vitamins and minerals it contains, while also providing healthy nutritional support. It is especially rich in essential nutrients such as healthy fats, protein, calcium, magnesium, iron, phosphorus and potassium. The nutritional value of 100 grams of tahini is approximately as follows:

• Energy: 595 calories
• Protein: 17 grams
• Oil: 53 grams
• Fiber: 9 grams
• Calcium: 426 mg
• Iron:4 mg
• Magnesium: 95 mg
• Phosphorus: 670mg
• Potassium: 414 mg

It is one of the foods that should be added to the daily diet with its rich nutritional content and versatile health benefits. The calcium, magnesium, iron, protein and healthy fats it contains meet the body’s daily vitamin and mineral needs and have positive effects on the immune system, bone health, digestion and energy levels. In addition, thanks to its adaptability to sweet and salty recipes, it finds a wide place on the tables as a delicious nutritional option.