Health Benefits Of Tahini

Tahini is a paste made from ground sesame seeds. At first, the sesame seeds are soaked in water and then put inside a mixer to form a thick paste. Tahini is filled with a lot of essential vitamins and minerals.

It’s used in cooking sweet dishes.


The word hulled means to remove the covering of seeds and unhulled means does not remove the covering of the seeds. Tahini made from unhulled seeds is way too much better in terms of nutrition than hulled tahini. Hulled tahini is stripped of many of its nutrients. Therefore, always buy the unhulled sesame seeds and make a paste in your house.

Tahini is a great source of essential vitamins & minerals for our body. It also contains minerals like magnesium, manganese, copper, lecithin, potassium, phosphorus, iron and zinc. Vitamins like vitamins B (thiamine) and vitamin E are present in it.

The health benefits of Tahini are –

  1. Provide Healthy Fats and Amino Acids

Tahini is considered to be a high-calorie food based on a small amount of tahini. But, it contains essential healthy fats and amino acids.

Therefore, even a small amount of tahini is good for your heart, hormonal and skin health.

Click to know – Tahini vs. Peanut butter


  1. Maintains nerve, bone, and metabolic health

Our body needs copper to maintain nerve, bone, and metabolic health. This can be done by preventing copper deficiency, which can be fulfilled by tahini.


  1. Treats Anemia

Tahini is filled with iron that helps prevent anemia, by increasing red blood cell, hemoglobin, oxygen levels, reducing iron deficiency. People who are vegetarians and vegans do not get iron which a non-vegetarian does from meat, seafood’s, and poultry. But, by consuming tahini, they can meet the requirements of iron by the body.

  1. Prevents cancer

There is a lot of lignans content found in tahini which makes a great food to avoid cancer.


  1. Helps Regulate Blood Pressure & Cholesterol (Protects heart)
  • Lignans present in tahini are high in the amount which improves blood lipid profiles and help in normalizing cholesterol levels and blood pressure. In short, it lowers LDL cholesterol and improves the blood pressure.
  • It also helps high blood pressure i.e. hypertensive patients by the use of sesame oil for just 45 days.
  • Sesame seeds rank highest in cholesterol-lowering food among 27 different nuts, grains, legumes, and seeds tested till now.
  • Phytosterols are found in sesame seeds that improve hormonal levels and lowers cholesterol levels. Phytosterols are able to block cholesterol absorption within the intestinal tract. These will decreases cholesterol levels within the bloodstream and is good for people suffering from heart-related problems.
  • Sesame seeds are high in fat and calories. However, this isn’t dangerous for the heart. Therefore, tahini helps in preventing cardiovascular diseases.

Click to know – How to normalize your blood pressure?


  1. Boosts Nutrient Absorption

By boosting nutrient absorption in our body, it will prevent human aging-related diseases, such as cancer and heart disease.


  1. Helps Improve Skin Health
  • Since ancient times, sesame oil has been used to treat skin wounds, burns, dryness, and sensitivities.
  • Tahini contains healthy fats which can lower inflammation and keep skin moist.
  • Sesame seeds are a good source of vitamin E, Vitamins B, amino acids, and healthy fatty acids. All of these are required by the skin to help skin cell regeneration and preventing early signs of aging.
  • You can directly apply the paste on your skin or you can eat it.
  • Tahini also contain zinc which can help in repairing damaged tissue and producing collagen which will give you glowing skin and youthful elasticity.
  • It’s a natural antibacterial and antifungal agent, meaning it kills bacteria that can clog pores. 

  1. Can Help Balance Hormones

Tahini contains healthy phytoestrogen in it which improves the estrogen level, especially in post-menopausal women who are having low estrogen levels. This will help to achieve naturally balance hormones. It also helps to deal with symptoms such as hot flashes, weakness, bone loss, and mood swings. It is also good for women’s fertility.

NOTE – Extreme intake of phytoestrogen can be dangerous for some people.


  1. Maintains Strong Bones

Calcium and phosphorous are found in the tahini, help in building bone material and optimizing bone density. Due to the presence of phytoestrogen in tahini, it also helps to maintain stronger bones, and lower the risk for various diseases like cancer and osteoporosis.


  1. Benefits of Vitamin E

According to studies, Vitamin E present in tahini is beneficial for preventing oxidative stress inflammation, and also avoids chronic disease. It is good for skin and hairs too.

Click to know – 17 Best health benefits of vitamin E for skin and hair


  1. Helps in losing weight and good for the digestive system
  • Tahini is a high-fiber diet which can avoid food cravings by keeping you full for a long time and thus it can help you lose weight.
  • It is also for fighting colon cancer, keeps your Gastrointestinal tract regular, and control blood sugar levels.
  • Tahini is easy to digest by our body because of its high alkaline mineral content.
  • It is also a good source of Methionine, which aids in liver detoxification.

  1. Boosts energy and Dealing with stress and many cognitive processes

Tahini contains a lot of vitamin B and thiamine in it. Thiamine helps our body to metabolize fats and protein, to convert carbohydrates into glucose, which is then produced in the form of energy.

Vitamin B is necessary for our boy to maintain metabolic functions, deal with stress and many cognitive processes by the brain. Plus, it is a great post-workout snack.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well