Six Top Benefits of Eating Tiger Nuts.

10 minutes read. 

  

Although it’s popularly known as tiger nut however not really a nut, but an edible tuber.

They grow underground and provide nutrients to a grass-like plant called yellow nutsedge and scientifically known as Cyperus esculentus lativum.

The tuber-like nuts have more in common with potatoes and yams than nuts and are called tiger because of their strip yellow colour that looks like that of a tiger.

It’s known as Ofio in Yoruba, Aki Hausa and Imumu in Igbo, and Aya in Hausa, tiger nuts may be eaten either raw or cooked, ground into powder, and turned into milk used as an alternative for those who do not like dairy milk; it can also be used for baking.

In some parts of the world like America and Spain, they’re known as chufa nuts, Earth almonds, and earthnuts.

Tiger nuts have been around for centuries. Some ancient Egyptians had tiger nuts in their tombs, presumably so they could enjoy them in the afterlife.

Today, they’re cultivated and eaten for their health benefits in many parts of the world including Nigeria and America.  In Nigeria, one out of five men will eat at least one cup of soaked fresh tiger nut per day.

Similarly, more Americans are putting tiger nuts on their grocery shopping lists.

This article takes you through the six top benefits why you should consume tiger nuts if have not been doing that.

In this article:

• Types of tiger nut
• Nutrition fact
• Health Benefit
• Recipe
• Conclusion

Type of Tiger Nut

There are three main varieties of tiger nuts:

• black
• brown
• yellow

Nutrition fact

Their specific nutrient content depends on the type.

On average, 1 ounce (28 grams) provides.

Calories: 143

Fiber: 9 grams

Carbs: 19 grams

Protein: 1 gram

Fat: 7 grams

Iron: 1–2% of the Daily Value (DV)

Phosphorus: 5–6% of the DV

Vitamin C: 2–8% of the DV

Magnesium: 7% of the DV

Zinc: 5–7% of the DV

Potassium: 3–5% of the DV

Calcium: 1% of the DV

Health Benefit of Tiger Nut

Here are the Six Top Health benefits of tiger nut which is why people who eat it consider it as supper food.

1. Rich in nutrients

Tiger nuts contain a variety of nutrients and beneficial plant compounds.

Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases like cancer and heart disease.

Research shows that germinating tiger nuts prior to eating them increases their antioxidant content.

That said, tiger nuts also contain antinutrients, such as phytates, oxalates, saponins, and tannins, which can reduce nutrient absorption in your gut.

Germinating or roasting or soaking the tubers prior to eating reduces their anti-nutrient levels, making it easier for your body to absorb and use the many nutrients they contain.

2. May Improve Digestion

Tiger nuts may promote healthy digestion in various ways.

For starters, they’re high in insoluble fiber, which passes through your gut without being digested.

Insoluble fiber adds bulk to your stools and helps food move through your gut easily, reducing the likelihood of constipation.

Tiger nuts are also presumed to contain resistant starch, a type of fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.

Moreover, tiger nuts may contain enzymes, such as catalases, lipases, and amylases, which help break down foods in your gut, relieving gas, indigestion, and diarrhea.

Keep in mind that the high fiber content of tiger nuts may initially cause unpleasant gas or bloating. Those interested in trying them should increase their portions gradually.

3. May Reduce Blood Sugar Levels

Tiger nuts may help keep your blood sugar levels in check.

Animal studies show that tiger nut extract may help reduce blood sugar levels.

This may, in large part, be due to the high fiber content of the tubers, which may slow down the absorption of sugar in the gut.

The protein in tiger nuts also contains a high proportion of the amino acid arginine, which may increase insulin production and sensitivity, both of which are important for blood sugar management.

It should be noted, however, that the amount of arginine used in the cited human study (9 grams) is much higher than the amount you’ll find in a single serving of tiger nuts, which contains 1 gram of protein.

Moreover, test-tube studies show that tiger nut extract may inhibit the action of carb-digesting enzymes in your gut.

As a result, less sugar may be absorbed from your gut in a way similar to the action of some blood-sugar-lowering diabetic medications.

This is thought to potentially lower blood sugar levels, though more research in humans is needed.

4. May improve heart health

Tiger nuts may also be good for the health of your heart.

That’s partly because of the high amount of monounsaturated fats they contain, which give them a fat profile similar to that of heart-healthy olive oil

Diets rich in monounsaturated fats are linked to lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol.

They are also associated with a lower risk of heart attack, stroke, and death from heart disease.

Research also links tiger nuts to better blood circulation and a lower likelihood of blood clots — both of which can reduce your risk of heart disease.

5. May Boost Your Immune System and Help Fight Infections

Tiger nuts may contribute to a stronger immune system.

In one test-tube study, tiger nut extracts were tested against several types of bacteria that can cause an infection in humans.

The extract was effective against E. coli, Staphylococcus, and Salmonella bacteria

Another cell study found similar results. The researchers added that tiger nut extracts might also be effective at fighting antibiotic-resistant bacterial infections.

However, more studies are needed before strong conclusions can be drawn.

6. May act as an aphrodisiac

Tiger nuts have a history of being used to boost libido.

They’re used as aphrodisiacs in Ayurvedic medicine. In addition, men in Nigeria have used tiger nuts for generations to treat erectile dysfunction, increase sperm count, and boost libido.

That said, few studies have investigated these supposed aphrodisiac properties.

One mouse study showed that tiger nuts helped preserve testicular weight and sperm production following heavy metal poisoning.

In a rat study, eating a large number of tiger nuts for 30 days increased testosterone levels, boosted sexual activity, and reduced intromission time between mating sessions.

However, there are no studies on using tiger nuts as an aphrodisiac in humans, so more research is needed before any conclusions can be made.

Related: What are the Health Benefits of Bullet Pears (Ube)

Related: List of Four Strong Benefits and Uses of Castor Oil. When to avoid it?

Recipe

How to add Tiger Nut to your diet

Tiger nuts are very versatile and can be added to your diet in a variety of ways.

They can be eaten raw or roasted and tend to be softer and easier to chew when they have been soaked or boiled in water.

They make for a tasty snack but can also be used as toppings for a variety of dishes, such as breakfast cereal, smoothies, salads, and yogurts.

In addition, tiger nuts can be mixed in with nuts and dried fruit for an alternative take-on trail mix.

They may also be ground and used in bread or other baked goods. Ground tiger nuts are a great gluten-free replacement for flour or binder in veggie burgers.

In Spain, tiger nuts are used to make popular plant milk known as horchata de chufa. They can also be turned into dairy-free yogurts and ice cream.

Conclusion

Although the tiger nut is not actually a nut, its name was probably derived from the stripe yellow of the tuber that actually looks like that of a tiger.

Tiger nuts are an interesting addition to your diet to promote health.

They’re rich in many nutrients, promote digestion, and may protect against infections and health conditions, such as diabetes and heart disease. They also contain potent plant ingredients that promote libido which is why some people consume it

Keep in mind that these tubers are rich in fiber, so those interested in adding them to their diet should do so gradually to avoid any potential and unpleasant hardening of your stool.

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!

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