Zaatar- Health Benefits, Uses and Important Facts

Zaatar, a popular Middle Eastern spice blend, is known for its rich flavor and numerous health benefits. Made from a combination of dried thyme, oregano, sesame seeds, sumac, and salt, Zaatar has been used for centuries in various culinary traditions. Not only is it a key ingredient in many savory dishes, but Zaatar also boasts a range of health benefits, including antioxidant, anti-inflammatory, and antimicrobial properties. Its versatility in both cooking and medicine has made it a staple in many households.

Nutritional Value of Zaatar:
How to eat Zaatar?
Health benefits of Zaatar:

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Nutritional Value of Zaatar:

The typical blend of Zaatar contains a wealth of vitamins, including A, C, E, and K. Sumac, a key ingredient in Zaatar, is a dried berry that adds a lemon-like flavor and is packed with flavonoids, vitamin C, and omega-3 fatty acids, making it a potent antioxidant. Sesame seeds, another staple in Zaatar, are considered one of the healthiest foods due to their abundance of vitamins, minerals, and antioxidants. Rich in essential minerals like copper, magnesium, iron, calcium, and zinc, sesame seeds also provide high-quality protein and are a great source of fiber, flavonoid phenolic antioxidants, and omega-6 fatty acids.

Beyond its culinary uses, Zaatar has been traditionally used for medicinal purposes, particularly in treating coughs and respiratory issues. Recent studies support its potential health benefits, revealing that Zaatar possesses powerful antioxidants, antiseptic properties, and antifungal agents. Zaatar has also been shown to alleviate coughing fits associated with bronchitis. Furthermore, the sumac in Zaatar has been found to help reduce blood pressure and support individuals with type 2 diabetes.

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How to eat Zaatar?

The spice mix can be used in different ways. It is often used to make salad dressings and season vegetables and meat. Depending on the exact combination, the taste is usually described as sour, bitter, or toasty. It can be found in bread and olive oil, as well as in dips for vegetables. The spicy mix of seeds is great for your overall health because it has flavonoids, minerals, and other important nutrients all in one place.

Health benefits of Zaatar:

Packed with Antioxidants
Sumac, a key ingredient in za'atar, is rich in quercetin, which serves as a powerful antioxidant. This helps protect the body from free radicals, which can contribute to various health issues.

Rich in Iron
Za'atar’s high iron content boosts oxygenated blood flow throughout the body. A tablespoon (10 grams) of za'atar contains about 11% of your daily iron needs. Iron is essential for hemoglobin function, which helps transport white blood cells and oxygen to vital organs.

Helps Clear the Airways
Thyme, an ingredient in za'atar, is known for its ability to reduce coughing, especially when brewed as a tea. Thyme helps clear mucus and phlegm from the airways, making it beneficial during respiratory illnesses. Incorporating this spice blend into your meals can offer relief from coughing.

Enhances Memory
Za'atar has long been believed to have cognitive benefits, with some people placing it under their pillows, hoping the high mineral content boosts brain function and neural activity. While there is limited scientific evidence supporting this, more research could potentially validate its memory-enhancing effects.

Adds Glow to Skin
The antioxidants and anti-inflammatory properties in za'atar make it a valuable addition to skincare. It helps speed up wound healing, reduces the appearance of blemishes, age spots, and other skin imperfections, giving the skin a healthier glow.

Alleviates Swelling
Za'atar can be made into a paste or salve for topical application to relieve swelling from bug bites or joint pain. Rich in minerals like calcium, iron, magnesium, and copper, za'atar may support bone health and alleviate inflammation, especially for conditions like gout or arthritis, though further research is needed to confirm these effects.

Boosts Immune System
Za'atar, with its blend of herbs like thyme and oregano, contains organic compounds with antifungal, antibacterial, and antiseptic properties. This makes it a potent spice for strengthening the immune system.

Helps with Depression
Research suggests that za'atar, especially due to compounds like phenols in oregano and thyme, can improve mood and alleviate feelings of depression. Carvacrol, a compound found in thyme, has been linked to increased energy levels and enhanced brain function, promoting a sense of well-being.

Conclusion:

Zaatar is more than just a flavorful spice blend; it is a powerhouse of health benefits. From boosting the immune system and improving digestion to enhancing skin health and providing a natural energy boost, this ancient spice mix has proven its value over time. Whether used as a seasoning, a medicinal remedy, or a health supplement, Zaatar remains a versatile and beneficial addition to any diet. Embracing Zaatar can help you enjoy not only a delightful taste but also a boost to your overall well-being.