Tiger nut” actually refers to the tuber of its larger plant, Cyperus  esculentus, which is cultivated widely in Spain but considered a weed in many other countries. One popular use of tiger nuts is the creation of a sweet, milk-like beverage known as “horchata de chufa,” which is especially popular in Spain.9 Feb 2024.

They aren’t actually nuts. And the only thing they have in common with tigers is their stripes. But tiger nuts — and related products like tiger nut flour and milk — are finding their way into more kitchens.

Nutrition information

A 1/4-cup, 1-ounce serving of tiger nuts (about 50 raw tubers) has approximately:

  • 120 calories.
  • 19 grams of carbohydrates.
  • 7 grams of fat (mostly healthy monounsaturated fat).
  • 10 grams of fiber.
  • 1 to 2 grams of protein.
  • 9 grams of sugar.

Are tiger nuts healthy?

Scientists haven’t done many studies on the health benefits of tiger nuts. But the existing research suggests that consuming tiger nuts and tiger nut products may be good for you. Tiger nuts may provide:

1. Essential minerals to improve bodily function

Tiger nuts may be small, but they pack a powerful nutritional punch. The nuts are high in several minerals:

  • Calcium. promotes stronger bones.
  • Copper helps your body break down and use iron.
  • Iron. helps red blood cells carry oxygen from your lungs to all parts of your body.
  • Magnesium regulates blood sugar, blood pressure and muscle and nerve functions.
  • Phosphorous regulates nerve and muscle functions, including heart functions.
  • Potassium. helps control high blood pressure by maintaining healthy fluid levels inside cells.
  • Zinc. supports a healthy immune system, aids tissue healing and promotes the growth of healthy cells.

2. Important vitamins for overall health

Tiger nuts are also a good source of these vitamins:

  • Vitamin C boosts your immune system, helping prevent infections and promote wound healing.
  • Vitamin D helps your body absorb calcium and phosphorous needed for strong bones.
  • Vitamin E acts as an antioxidant to destroy free radical that damage healthy cells.

3. Antioxidants boost to fend off diseases

Like many plants, tiger nuts are rich in antioxidant , including vitamins C and E. “Antioxidants help prevent cell damage and may offer protective benefits against the effects of aging, as well as diseases like cancer and heart disease,” notes Culbertson. Roasted tiger nuts tend to have higher amounts of antioxidants than raw or boiled ones.

4. Healthy fats for a healthier

Tiger nuts also have resistant starch. This type of fiber acts as a prebiotic stimulating the growth of good bacteria that aid digestion. “Eating a high fiber diet may help prevent colorectal cancer, constipation, heart disease and obesity,” she adds.

5. Better digestion

Tiger nuts are high in insoluble dietary fibre “This type of dietary fiber passes through your system undigested, helping to bulk up stools and prevent constipation,” explains Culbertson. “The fiber also helps you feel full longer, which may help you lose weight.”

On the downside, the fibrous nature of tiger nuts can cause bloating and gas, especially if you have digestive disorders. It may help to increase fiber intake slowly, as well as germinating or roasting the tiger nuts to improve digestion, Culbertson suggests.

6. Stronger bones

The protein in tiger nuts contains 18 amino acids, putting the tubers on par with eggs and making them a good source of plant-based protein. “Tiger nuts have essential amino acids like lysine and glycine, which you need for healthy bones, muscles and connective tissues,” says Culbertson.

Frequently thought little of, tiger nuts are a wholesome treasure trove that offer a bunch of wellbeing benefits. Here are the compelling reasons why you should61-Year-old Nigerian Lady Gets Proposed To By Her Boyfriend In Lovable Video consider joining them into your slim down:

1. Stomach related Agreement:

Wealthy in dietary fiber, tiger nuts advance smooth assimilation, avoiding stoppage and supporting a solid intestine microbiome by encouraging customary bowel developments.

2. Weight Administration Bolster:

Their tall fiber and safe starch substance cultivate a feeling of totality, decreasing calorie admissions and supporting in weight administration by checking over the top eating.

3. Blood Sugar Direction:

With a moo glycemic file, tiger nuts and their compounds may offer assistance stabilize blood sugar levels, giving benefits for people with diabetes or those at chance of creating it.

4. Heart Wellbeing Gatekeepers:

Tiger nuts contain heart-protective fats such as oleic corrosive and monounsaturated fats. These fats can possibly make strides lipid profiles and diminish the chance of cardiovascular illnesses.

5. Hypersensitivity Administration and Resistant Boost:

Gluten- and nut-free, tiger nuts are an great elective for sensitivity sufferers. Also, they are wealthy in cancer prevention agents like Vitamin E and Vitamin C, which reinforce the resistant framework and ensure cells from oxidative harm.

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