Tiger Nuts Health Benefits You Need to Know – Health Benefits of Tiger Nuts – Uses and Side Effects
Tiger nuts are a type of tuber that grow underground and are native to Africa, but are now cultivated in many other parts of the world as well. They are also known as chufa nuts or earth almonds.
Tiger nuts are small, round, yellow nutsedge that has a hard outer shell. They are rich in fiber, vitamins, and minerals, and are also a good source of plant-based protein.
They are about the size of a chickpea, wrinkled, and have a chewy texture. tigernut has a sweet, nutty flavor, and are often eaten as a snack or used as an ingredient in various dishes.
Amazing Benefits of Tiger Nuts You Need to Know
In Nigeria tiger nut is called Aya in Hausa, Ofio in Yoruba and Aki hausa in Igbo (which means Hausa groundnut). Tiger nuts can be dried and ground into flour that can be used in baking.
Tiger nuts have been used for thousands of years for their medicinal properties and are believed to have a range of health benefits, including improving digestion, reducing inflammation, and boosting the immune system.
They are also naturally gluten-free and can be enjoyed by people with celiac disease or gluten intolerance.
Type of Tiger Nuts
There are three main types of tiger nuts:
- black
- brown
- yellow
Whether you choose to eat tiger nut fresh or dry on their own as a snack, mix them into a trail mix, or use them as an ingredient in baking, tiger nuts offer a range of benefits that can improve your overall health and wellbeing.
Tiger Nuts Health Benefits
Tiger nuts, also known as chufa nuts or earth almonds, have been consumed for thousands of years for their health benefits. In recent years, studies have shown that tiger nuts offer a variety of health benefits, including improving blood sugar levels, reducing blood pressure, and boosting the immune system.
Benefits of Tiger Nuts – Lower Blood Pressure
One of the most notable benefits of tiger nuts is their ability to lower blood pressure. High blood pressure, also known as hypertension, is a major risk factor for heart disease and stroke. Studies show that tiger nuts can help to reduce blood pressure levels, thereby lowering the risk of cardiovascular disease. This is based on the high fiber content of tiger nuts, which can help to improve blood flow and reduce inflammation in the body.
Benefits of Tiger Nuts – Rich in nutrients
Tiger nuts are packed with vitamins, minerals, and healthy plant compounds.
1 ounce (28 grams) typically yields
- Calories: 143
- Carbs: 19 grams
- Fiber: 9 grams
- Protein: 1 gram
- Fat: 7 grams
- Iron: 1–2% (DV)
- Phosphorus: 5–6% DV
- Vitamin C: 2–8% DV
- Magnesium: 7% DV
- Zinc: 5–7% DV
- Potassium: 3–5% DV
- Calcium: 1% of the DV
Benefits of Tiger Nuts – Great Source of Plant-Based Protein
Tiger nuts are also a great source of plant-based protein. This makes them an ideal food for vegetarians and vegans, as well as anyone looking to reduce their consumption of animal products. In fact, studies show that tiger nuts have a higher protein content than most other plant-based foods, including rice, wheat, and oats.
Benefits of Tiger Nuts – Regulate Blood Sugar Levels
Another benefit of tiger nuts is their ability to regulate blood sugar levels. High blood sugar levels can lead to a range of health problems, including diabetes and obesity. Studies show that eating tiger nuts can help to stabilize blood sugar levels, thereby reducing the risk of these conditions. This is because of the high fiber content of tiger nuts, which can help to slow the absorption of glucose in the body.
Benefits of Tiger Nuts – Act As An Aphrodisiac
Aphrodisiacs are substances or foods that pique sexual desire, and tiger nuts have been used for this function in Ayurvedic medicine.
In traditional African medicine, Tiger nuts have been used to boost sperm count, treat erectile dysfunction and increase libido.
These assertions have been supported by numerous laboratory studies, one of which found that consuming large amounts of tiger nuts for a month increased testosterone levels and sexual activity.
Benefits of Tiger Nuts – Great Source Of Calcium
In addition to their health benefits, tiger nuts are also a delicious and versatile food. They have a sweet, nutty flavor that makes them a great snack on their own or as an ingredient in various dishes. Tiger nuts can be used to make tiger nut milk, which is a dairy-free and gluten-free alternative to cow’s milk. Tiger nut milk can be used in cooking and baking, and is a great source of calcium and other nutrients.
Benefits of Tiger Nuts – Gluten-Free And Dairy-Free
It’s also worth noting that tiger nuts are naturally gluten-free, making them a great option for people with celiac disease or gluten intolerance. This means that they can be enjoyed by anyone, regardless of their dietary restrictions.
Tiger nuts are also a great addition to trail mix, providing a crunchy and satisfying texture. They can be mixed with other nuts, seeds, and dried fruits to create a healthy and delicious snack that is perfect for on-the-go. Tiger nut flour is another popular ingredient, and can be used to make gluten-free and dairy-free baked goods such as bread, muffins, and cakes.
Benefits of Tiger Nuts – Prevent Constipation
Another benefit of tiger nuts is their ability to prevent constipation. Constipation is a common digestive problem that can be caused by a range of factors, including a lack of fiber in the diet. Tiger nuts are a rich source of dietary fiber, which can help to promote regular bowel movements and prevent constipation. This makes them a great addition to any diet, especially for those who suffer from digestive issues.
Benefits of Tiger Nuts – Aids Weight Loss
The fiber in tigernut helps keep you fuller for longer period and help reduce cravings, This will help decrease your calorie intake and as well maintain healthy weight.
Benefits of Tiger Nuts – Strengthen Immunity
The immune system has been shown to benefit from tiger nut extracts. In one research, tigernuts extracts were discovered to be effective against bacteria like Salmonella, E. coli, and Staphylococcus.
Side Effects of Tiger Nuts – Disadvantages of Tiger Nuts
While tiger nuts are generally considered safe for consumption, there are a few side effects that may occur in some individuals:
Allergic reactions: Some people may have an allergic reaction to tiger nuts, which can cause symptoms such as itching, swelling, hives, or difficulty breathing.
Digestive problems: Tiger nuts are high in fiber, and may also cause bloating, gas, or diarrhea in some individuals.
Interference with medication: Tiger nuts contain compounds that can interfere with the absorption of certain medications, such as blood thinners or diabetes medications, so it is important to consult with a healthcare provider before consuming them if you are taking any medication.
Weight gain: Tiger nuts are relatively high in calories and fat, which can contribute to weight gain if consumed in large quantities.
Cyanide poisoning: Although rare, tiger nuts can contain small amounts of cyanide, which can be toxic if consumed in large quantities. However, most commercially available tiger nuts are screened for cyanide content to ensure safety.
As with any food or supplement, it is important to consume tiger nuts in moderation and consult with a healthcare provider if you have any concerns or preexisting medical conditions.
Conclusion
The health benefits of tiger nuts are numerous and varied. From their ability to regulate blood sugar levels and lower blood pressure, to their high fiber content and delicious flavor, there are many reasons to incorporate tiger nuts into your diet.
Whether you choose to eat them on their own as a snack, mix them into a trail mix, or use them as an ingredient in baked goods, tiger nuts offer a range of benefits that can improve your overall health and wellbeing. So why not give them a try and see for yourself how they can benefit your body and mind?
