Sesame paste (tahini): benefits and harms

Tahini is a viscous and at the same time tender pasta prepared on the basis of polished sesame seeds of white color or raw black raw material. When grinding sesame seeds, an oily and aromatic mass is formed. The product has a sweet-tart taste, goes well with meat, bread, vegetables, fruits. On the basis of tahini, sauces are prepared, for example, hummus. There are a wide variety of sesame paste applications. For example, in Greece it is used with honey, in Turkey - with fruit syrups, in Iraq - with date syrup, in the East - with tofu cheese. In Iran, halva is even made from such a paste. It is an ideal composition of food. When using sesame paste, the body is saturated with useful substances, a surge of strength is noted.

Composition and calorie content

At the heart of the product is sesame. Preliminarily, the grains are fried, crushed and mixed with vegetable oil. Beneficial substances are better absorbed when using oily cream than when using sesame in its pure form. Outwardly, it is a dense mass of light beige color.

Calorie content 1 tbsp. high product - 85 kcal. In 100 g of tahini - 586 kcal. The content of fats, carbohydrates, proteins in 1 tbsp. - 7.2 g, 3.2 g, 2.6 g, respectively, in 100 g - 51 g, 18.5 g, 18 g. The product is rich in vitamins A, C, E, PP, group B (B1, 2, 5, 6, 9), mineral substances such as iron, manganese, calcium, selenium, sodium, phosphorus, zinc, magnesium, copper, potassium. Tahini contains phytoestrogens, beneficial cholesterol, omega-3 and omega-6 fatty acids, methionine, which cleanses the body.

Useful properties of sesame paste

General benefit

The seeds contain valuable substances whose action is aimed at improving the condition of the skin and hair. There is a beneficial effect on the body with neurasthenia, diabetes mellitus (second type), knee arthritis, depression, hypertension, atherosclerosis. Tahini also benefits the body with osteoporosis, as contains a lot of calcium.

Brain activity improves, the bone, nervous and cardiovascular systems strengthen, as the product contains phosphorus, calcium, iron, copper. A positive effect on the teeth is also provided, blood vessels are strengthened, kidneys are cleaned, red blood cells are actively produced.

Sesame paste contains a large amount of omega-3 and omega-6, which are required to maintain a healthy brain and heart. In the body, these substances are not produced, come from food. Omega-3 helps remove bad cholesterol. The elasticity of the vascular walls increases, they are cleansed. To get benefits for the heart and blood vessels, you need to eat 2 tbsp. sesame paste daily for 45 days.

Thanks to its rich vitamin composition, digestion is normalized and immunity is strengthened. Vitamin thiamine (B1) is contained in the paste in large quantities, and when a portion of the product is consumed, 16% of its daily norm enters the body. It is an important substance for muscle tissue, digestive and nervous systems. Vitamin deficiency leads to a deterioration in the digestive tract and heart.

In tahini there are substances necessary for maintaining immunity - copper, iron, selenium, zinc. Under the influence of these substances, the production of leukocytes that destroy pathogenic microorganisms occurs. Regular use of sesame paste can be considered as the prevention of influenza and seasonal colds. In addition, the product from sesame helps to recover faster after infections.

By using it, you can solve the problem of hair loss and get rid of the symptoms of zinc deficiency, such as diarrhea, impaired taste and vision, poor appetite, impotence, skin rashes. It is enough to eat 100 g of tahini every day. Such a quantity of paste contains 10 mg of zinc, and this is as much as 70% of the daily value.

Since tahini is a high-zinc product, this paste is recommended for acne. The daily norm of zinc is 11 mg. It is allowed to increase the daily dosage of the mineral to 40 mg.

The product is recommended for use with violations of the digestion process and constipation. In the form of paste, sesame is digested better than with whole grains. Since fatty acids are present in the composition, the functioning of the liver and gall bladder is normalized. As a result, the body receives nutrients, and tahini helps to digest heavy foods faster.

For women

Since phytoestrogens are present among the components, the body is rejuvenated and the condition of hair and skin improves. During menopause, these substances have a positive effect on the level of progesterone and estrogen, and help fight the negative effects of hormone imbalances.

If you add a little paste (2-3 tbsp) every day to your food, you can significantly improve your well-being and mitigate the negative manifestations of menopause, such as mood swings, weakness, hot flashes. Phytoestrogens also reduce the risk of cancer. We are talking about pathological conditions associated with the level of hormones - this is ovarian and breast cancer.

Sesame paste contains substances to maintain a healthy and attractive appearance. The product is used not only for internal use, but also for external use. For example, tahini is applied to the hair and skin. Due to the rich content of fatty acids and vitamins, the skin looks toned and hair shiny.

For men

Sesame-based pasta is a natural product that has a positive effect on erection and libido. Its composition includes zinc, the level of which determines the production of hormones in the male body. In tahini, this trace element is contained in the same amount as in oysters. The difference between an aphrodisiac and sesame product is only in price.

Polyunsaturated fatty acids help get rid of depression and chronic fatigue, return strength to the male body and confidence in their capabilities. Serotonin production is stimulated, and sex drive and lack of tension are associated with this.

Erectile dysfunction can occur for other reasons, for example, at high blood pressure values. Omega-3 and vitamin E help get rid of the problem or reduce the degree of its manifestation. As a result of normalization of their level, blood pressure decreases and testosterone is produced. It is recommended to take 3-4 tablespoons daily. sesame paste.

During pregnancy

Oilseeds are good for expectant mothers. But there are some limitations, and they should be adhered to. To prevent anemia during pregnancy, it is recommended to include tahini in the diet. In 2 tbsp. paste contains 1 mg of iron, the daily norm in this period is 27 mg, in other periods of life - 18 mg.

Sesame is a source of calcium, which is necessary for a pregnant woman for bone health and the full formation of the musculoskeletal system of the child. With regular use of sesame product, immunity increases, teeth are strengthened, constipation is prevented, urination is normalized, and the general condition improves. It is also possible to get rid of anxiety and fatigue, to reduce the effects of stress (the paste contains niacin).

Regarding restrictions, some doctors advise giving up the product in the first trimester, as there is a risk of miscarriage. In addition, the product can provoke the development of an allergic reaction, which is important to consider when prone to allergies. In any case, do not abuse tahini, it is advisable to consult a doctor.

When breastfeeding

Sesame is useful during lactation, its components improve the production of breast milk and increase its nutritional value. Since the product has an anti-inflammatory effect, the likelihood of occurrence of mastopathy, lactostasis is reduced. Sesame helps solve the problem of hair loss. To restore normal levels of calcium per day, the female body requires 1 tsp. tahini. However, it is advisable to use sesame in its pure form.

Before you include the paste in your diet, you need to consider one important point - you can enter it at least 3 months after the birth of the baby. Contraindications include thrombophlebitis, increased blood coagulability, intolerance to components and a tendency to allergies. With colic in a baby, sesame paste is also not used. Like other products, it is introduced into the diet in moderation.

For kids

From sesame seeds, the children's body receives a lot of useful substances. Sesame in any form is given to children only after 1 year. The daily norm for a child is 1 tsp. There are no strict restrictions on age, however, negative reactions can occur due to the risk of developing an allergy and an unformed completely digestive system. The optimal age is 3 years. Untreated seeds bring the greatest benefit to the baby’s body. Sesame products can be given to children with lactose deficiency. But still do not get involved in this product.

When losing weight

Due to the content of methionine, the body is cleansed, the load on the liver is reduced, the process of losing weight is launched. Despite this fact, you can not get carried away tahini, if you want to lose weight, because this pasta is high-calorie. It will be enough to eat a few tablespoons of the product per day.

Cooking Application

Sesame paste is widely used in cooking. Falafel, hummus, bean dishes, pies are prepared from it. Pasta is added to vegetables, meat and fish, gravy, sauces. Tahini is used as an ingredient for sweets, such as halva, as well as for cooking noodles and Indian dishes. The most important condition is the selection of quality seeds.

Hummus

Ingredients:

• sesame paste - 100 g;
• boiled chickpeas - 400 g;
• olive oil - 2 tbsp .;
• lemon juice - 50 g;
• garlic - 1 clove.

Cooking:

1. The paste is mixed with the rest of the ingredients. Garlic is pre-ground.
2. To get hummus, beat the mixture with a blender, add salt and pepper to taste.

The sauce is consumed with stewed bread, hard boiled eggs, fish, meat and vegetables in a stew.

Gourmet Tahini with Additives

Ingredients:

• sesame seeds - 200 g;
• vegetable oil - 90 g;
• half a lemon for juice;
• garlic - 3 cloves;
• parsley, salt, pepper to taste.

Cooking:

1. Grains are dried, constantly stirred.
2. The cooled material is ground into crumbs using a coffee grinder or blender.
3. Oil and garlic are added to sesame crumbs. The mass is mixed until smooth.
4. If long-term storage is planned, the product is transferred to glass or porcelain dishes and sent to the refrigerator. If it is planned to use it immediately after preparation, then chopped parsley is poured, juice is poured and salt and pepper are added, depending on taste preferences.

The taste of the finished product is saturated. Lemon juice gives it a gentle sourness.

Harm and contraindications

Despite the high value of the sesame product for the body, there are contraindications:

1. Pathological processes in the liver and gall bladder, diseases in which there are disorders in the pancreas. In a chronic course, due to excess intake of fat into the body, vomiting and diarrhea occur, severe pain appears in the affected area.
2. Obesity.The product has a lot of calories, so the ban on its use is understandable, especially if work is underway to reduce excess weight. The maximum dosage is 1 tbsp. per day.
3. Allergy to seeds and nuts. If skin rashes, shortness of breath, runny nose and swelling in the eye area are observed when consuming such food, the product does not need to be introduced into the diet.
4. Phlebeurysm. There is a risk of increased blood coagulation.

The abuse of tahini can cause negative reactions even in a healthy person. The negative consequences of uncontrolled use of the product include indigestion and nausea. People with diseases that are on the list of contraindications may feel even worse.

The maximum daily dosage for a healthy body should not exceed 5 tbsp. Nutrients are better absorbed when the paste contains garlic and lemon juice.

How to choose and store

It is also important where sesame was grown and pasta was made. It is believed that the best taste is inherent in products made in the Middle East (Israel, Palestine, Lebanon).

When purchasing pasta from Cypriot, Turkish or Greek producers, it should be borne in mind that the taste will be less saturated. Also tahini from these countries are less fragrant.

It is advisable to choose a sesame product in stores selling healthy food. There, sesame pastes are more useful because they are made from raw materials that were not exposed to chemical fertilizers. There are no preservatives or flavorings in the finished product.

Before you use a store product, you must mix the contents of the jar well. As a result, the oil is evenly distributed, and the taste of the paste will be more pleasant. Store tahini is also stored in the refrigerator. Usually, the shelf life is 6-24 months. However, it should be borne in mind that long-term storage can negatively affect the taste (instead of a delicate taste, an unpleasant bitter aftertaste appears).

In eco-shops, sesame pastes have the shortest possible shelf life, they are the most natural and are great for those cases where tahini quickly eat up. The absence of preservatives is an important advantage. Usually, the shelf life is about 1 month. A spoiled product is dangerous, its use may result in poisoning, so it is better to immediately send it to the trash.

How to make sesame paste at home

Sesame paste is prepared quickly, the main thing is to follow simple recommendations. They prepare not only a salty product, but also a sweet one. For these purposes, condensed milk, honey, various syrups, sugar are introduced into it. The finished dish is saturated and has a uniform structure.

Sesame paste
Ingredients:

• sesame seeds - 200 g;
• vegetable oil (almond, olive or sesame) - 70 g.

Cooking:

1. Sesame is left in cold water for 2 hours, then the water is drained, the raw materials are left to dry.
2. Next, they proceed to frying the seeds with minimal heating. For this purpose, use a dry pan. The process lasts about 10 minutes, as a result, the product should acquire a cream color.
3. The cooled grains are crushed with a blender into crumbs and thoroughly mixed with oil until a paste is obtained. Oil is poured gradually.

The paste is stored in a refrigerator in a glass container. Apply it as a separate dish, or in combination with other products. As additives, when mixing the ingredients, you can use pepper, herbs, garlic.

How to take sesame paste

When buying a finished store product, you need to pay attention to the composition. Quality tahini contains sesame seeds and oil. In addition to natural flavors, it should not contain anything superfluous. The prohibited components are preservatives, flavorings, sugar.Before use, be sure to mix the contents of the jar, otherwise there will be too much oil in the paste, because it is going from above. The norm per day is 2-3 tbsp. Otherwise, excess weight may appear, the development of adverse and allergic reactions is possible.

The optimal time for consuming sesame product is up to 12 noon, because at this time of the day the metabolism in the human body is carried out most quickly, and beneficial substances are better absorbed. For lunch, you can also eat tahini, but only one spoon without a slide. It is not recommended to take food with tahini or sesame paste in pure form for dinner, because fat will accumulate.

What to eat with

Usually they eat it with something, do not take it separately. Tahini is used as an additive to dishes. To give a special taste, in addition to olive oil, it is mixed with garlic, lemon juice, cumin powder, hot pepper, herbs. It can also be served as gravy or eat with bread, breadcrumbs, pita. Pasta is mixed with jam in a ratio of 1: 1. The product is piquant with the addition of spices sumy, paprika, garlic. This sauce is suitable for fish and meat dishes, fresh vegetables. Tahini can also be used to create desserts.

Interesting facts about sesame seeds

1. Sesame is a heat-loving plant, it is grown mainly in Africa, India, Asia. Due to its attractive appearance, plants are often used for decoration.
2. In antiquity, only one name was used, "sesame," which translates as "oil plant."
3. Different varieties are grown, respectively, the color of the fruits is also different, it can be beige, black, yellow, red, brown. The taste is also slightly different. The darker the grains, the more fragrant they are.
4. Sesame seed oil has a long shelf life of 9 years, while its benefits are not reduced.
5. Both in the form of seeds and in the form of oil, sesame seeds are used for medicinal purposes.
6. When cleaning the seeds, a bitter aftertaste appears.
7. This is an excellent component for care products, the substances contained in it provide a healthy appearance of the skin and hair. Since the oil can protect against the harm of ultraviolet rays, it is added to sunscreens. When using oil for skin care, the complexion is evened out, pores are narrowed.
8. In eastern countries, sesame is often used in the form of tahini. Pounded seeds with butter taste like nuts.
9. In ancient times, it was assumed that the plant allows you to gain immortality. There is indeed a part of the truth in this, because grains rejuvenate the body, they are used as a source of longevity.
10. Sesame contains sesamine, which provides a powerful antioxidant effect. When using sesame in the diet, the body is assisted in the fight against cancer, and the level of bad cholesterol is reduced.

Sesame is a set of valuable substances for maintaining health and attractive appearance. They use it in its pure form, and for cooking, and in cosmetology, and for treatment. The application possibilities of the product are wide. Sesame paste - tasty and healthy with moderate use and the absence of contraindications. When used properly, sesame is beneficial in any form.

Photo of sesame paste (tahini)