Food focus: Tahini

A super source of protein and a versatile power house of vitamins and minerals, we’re head over heels in love with ta hi ni

Tahini is also a good source of tryptophan, which converts into serotonin when eaten and can therefore be great for boosting moods

If you haven’t heard of tahini, you may have eaten it without realising it. It is a paste made from ground sesame seeds and is extremely versatile, often being used in recipes such as houmous. You can buy both hulled and unhulled tahini, but the unhulled version is made from the whole sesame seed and so maintains all its goodness including lots of vitamins and minerals.

Tahini is rich in minerals such as phosphorus, which helps to keep bones and teeth strong; lecithin, a fat that is an essential component in the body’s cells; magnesium to help you relax; potassium for your metabolism; and iron to support healthy blood cells. Amino acids are building blocks that our bodies use to make protein, and methionine – which is found in tahini – plays an important role in many cell functions as well as protecting the liver. Tahini is also a good source of the amino acid tryptophan, which converts into our happy hormone, serotonin, when eaten and can therefore be great for boosting your mood.

Tahini is a good source of some key vitamins too. Think B vitamins to help reduce fatigue, and vitamin E, a powerful antioxidant that helps protect our body tissue from damage and may prevent age- related diseases. It is also high in protein – perfect for vegans or those who want a meat- or fish-free alternative. Its rich calcium content again makes it great for vegans or those who are lactose intolerant.

Sesame seeds are around 55 per cent oil and 20 per cent protein, which is why it becomes a smooth, silky paste when blended. This good polyunsaturated fat can help to keep your cholesterol in check and reduce your risk of diabetes.

Another benefit of tahini is lignans. Some studies have also shown that this group of chemical compounds found in sesame seeds are converted by our gut bacteria into mammalian lignans, which may have anti-cancer properties.

So, grab a jar of tahini and start adding it to your food, making dressings or homemade houmous. And make sure your shop-bought houmous contains this wonderful, health-boosting ingredient.