Benefits
Tahini boasts a range of health benefits to enrich any meal.
Heart health
Sesame seeds contain nutrients that may have a range of health benefits.
Being made from sesame seeds means that tahini can provide some of the benefits of sesamin and sesamol.
These are lignans, antioxidant nutrients that can help support the immune system and balance hormone levels.
One 2014 study showed that they may also have a positive impact on cholesterol levels and oxidative stress in
patients with osteoarthritis.
As seen above, tahini is high in monounsaturated and polyunsaturated fats. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke.
The calcium and magnesium in tahini may also work to decrease blood pressure naturally.
Lignans have a similar structure to estrogen. The sesamin and sesamol lignans in tahini can bind to estrogen receptors.
Arthritis
A study published in the International Journal of Rheumatic Diseases saw patients with knee osteoarthritis given either glucosamine plus Tylenol twice a day, a standard treatment for osteoarthritis, or 40 g per day of powdered sesame seeds, comparable to 2 tablespoons of tahini.
The group consuming sesame scored higher on measures to test the inhibitions associated with knee osteoarthritis, reported less pain, and did not experience the side effects associated with Tylenol.
Bone health
The high magnesium content in tahini is beneficial for maintaining healthy bones. Adequate magnesium intakes are
associated with a greater bone density and have been effective in decreasing the risk of osteoporosis.
One review of existing studies showed that magnesium might boost bone mineral density in the neck and hip.
