Here, we break down all the science-backed health benefits of tahini and why you’ll want to drizzle this seed butter on literally everything. Ingredient-wise, tahini is just the paste of crushed sesame seeds; that’s it. It does not need to be refrigerated before opening, so you’ll likely find it in the condiments aisle hanging out with the other nut and seed butters, or check the international section of your grocery store. One tablespoon of tahini1 packs about: This may be because sesame seeds are packed with antioxidants, which protect cells from free-radical damage and prevent cardiovascular disease. Sesamin and sesamolin, in particular, are two potent antioxidants unique to the sesame plant that have been linked to heart health. They work by inhibiting cholesterol production3 in the body and blocking the absorption of dietary cholesterol. The antioxidants in tahini, especially sesamin and sesamolin, can help fight inflammation4. In one study, patients with knee osteoarthritis5 who consumed 40 grams of sesame seeds per day saw improvements in knee pain and inflammatory biomarkers. Other lab studies have shown that the antioxidants in sesame seeds inhibit the production of inflammatory cytokines5. In fact, the high-fat content of tahini may be another reason it is so good for your heart. Polyunsaturated fat7, the type primarily found in tahini, can help lower cholesterol. Adults should aim to get about 1,000 mg of calcium per day8. But if you’re living the dairy-free life, you might be worried you are missing out on this crucial nutrient. Not to worry, there are plenty of plant-based sources of calcium, including sesame seeds. Just 2 tablespoons of tahini provide almost 15 percent of the recommended daily allowance of calcium. Tahini is also a source of plant-based iron. Maintaining proper iron levels, a concern for many vegans and vegetarians, is important for hair, skin, and nail strength. While tahini is a delicious way to boost your vitamin and mineral intake, it is important to remember that all the great benefits it confers are within the context of a healthy diet. In general, try to eat whole-foods and a minimally processed diet, with plenty of greens and a drizzle of tahini on top, for optimal health. Just be wary of sesame allergies when sharing your new favorite ingredient with friends. While tahini is generally a safe alternative for those with nut allergies, it is estimated that 1.6 million Americans are allergic to sesame seeds. McDonough has developed & lead nutrition education programming in schools. She’s covered a wide range of topics as a health & nutrition reporter from the rise in the use of psychedelics for depression to the frustrating trend in shorter doctors’ appointments and the connection between diet and disease.
