Benefits of tiger nuts
Tiger nuts, also called as chufa, yellow nuts or earth almonds.These are not actually nuts, but rather edible tubers.Tiger nuts has chewy texture and sweet nutty flavor similar to coconut with the size of chickpea and wrinkly.Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.That they’re rich in a different variety of nutrients and have been linked to several health benefits.
Tiger nuts are referred as a superfood which provide a great number of nutrients like calcium, magnesium, to p potassium, sodium, phprovidess, and zinc, and vitamins E, C, and folic acid.Tiger nuts are also a source of vitamin,s E and C. While VItamin E, helps prevent hemolysis, vitamin C increases the formation of collagen and the absorption of hemolysis safety of bones and teeth. Both vitamins have an antioxidant function which helps in the production of red blood cells and the protection of cell membranes.
The folic acid given by the tuber helps the organization of red and white blood cells and the factor in Vitamin B6 intervenes in the functioning of nerve cells and in the formation of antibodies and red blood cells.Thiamine (B1) and riboflavin (B2) are also present in tiger nuts, and are involved in energy metabolism. Finally, we can mention tiger nuts also contain niacin, which helps increase sexual hormones. This makes tiger nuts some kind of a nutrient cocktail and why they have been highly regarded along history for their health healing properties.
Rich in Nutrients
Tiger nuts consist a variety of nutrients and beneficial plant compounds. Their specific nutrient content based on the type. There are three main varieties of tiger nuts: black, brown and yellow.
28 grams of tiger nuts contain,
- Calories: 103–121
- Fiber: 2–7 grams
- Carbs: 9 grams
- Protein: 1 gram
- Fat: 7–9 grams
- Vitamin E: 278% of the daily value (DV)
- Iron: 13–40% of the DV
- Phosphorus: 9–11% 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
Tiger nuts are also a rich factor of antioxidants, that are beneficial compounds which save your body against aging and diseases like cancer and heart disease. Research shows that Roasted tiger nuts prior to eating them improve their antioxidant content. Tiger nuts also consist antinutrients, like phytates, oxalates, saponins and tannins, which can reduce nutrient absorption in your gut. Germinating the tubers prior to eating reduces their antinutrient levels, making it easier for your body to absorb and utilize the many variety of nutrients they contain.
Medicinal values of tiger nut
Tiger nuts provide a large number of minerals and proteins and they are a source of natural energy.It contain starch and sucrose which necessary to carry out the vital functions and increase growth. It’s high fibre content, similar to whole grains, nuts and fruits which helps to keep the gut happy,
promoting constipation symptoms, reduce cholesterol and enhance glycemic control. Since they contain a large number of essential amino acids, tiger nuts are a good source of vegetable protein.For example,they contain both lysine which participates in the formation of collagen and glycine that is a neurotransmitter.
Oleic acid helps to reduce LDL (bad) cholesterol, improve HDL (good cholesterol), and at the same time, helps to control triglycerides. The most abundant amino acid in tiger nuts is arginine, which is necessary for the synthesis of urea. Also, tiger nuts consist of a significant amount of polyphenols, which have antioxidant, anti-inflammatory, and antihypertensive properties. It has been demonstrated that the consumption of a small daily serving of tiger nuts is beneficial for our health.
Read too this: Foods rich in vitamin c | What foods are rich in vitamin C?
Benefits of tiger nuts during pregnancy and lactation
Pregnancy and lactation are processes in which the mother should take special care on her nutrition and diet, to take care of the health and growth of the baby.
The best benefits of tiger nuts in pregnancy are given by the various contribution of necessary amino acids,that provide a large number of vegetable origin proteins. Tiger nuts are a natural factor of calcium, which helps to build strong and healthy bones and teeth. Finally, tiger nuts give glycine that contributes to the formation of neurotransmitters and to strengthen cell membranes.
Tiger nuts are unique to complement a balanced and healthy diet during the gestation process, which can be done for example by introducing horchata as medical studies point out that it favors the growth of the fetus. The fact that tiger nut milk does not have caffeine, taurine, gas, or other stimulating substances, which results in a natural energy drink, healthy and refreshing for the mother.
Health benefits of tiger nuts
May Improve Digestion
Tiger nuts may increase a healthy digestion in different ways. When using as starters,they are high in insoluble fiber, that passes through your gut without being digested. Insoluble fiber increase bulk to your stools and helps food move through your gut easily, reducing the likelihood of constipation. Tiger nuts are also contain resistant starch, a type of fiber which can feed the friendly bacteria in your gut, that helping your digestion run easily. Moreover, tiger nuts also have enzymes, like 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 create unpleasant gas or bloating. Those interested in trying them should improve their portions gradually. May Reduce Blood Sugar Levels Tiger nuts may help keep your blood sugar levels in check. Animal studies present that tiger nut extract can 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 (5).
Tiger nuts are also contain amino acid arginine, which may increase insulin production and sensitivity, both of that are necessary for blood sugar control Moreover, test-tube studies say that tiger nut extract may absorb the action of carb-digesting enzymes in your gut. As a result of this,less sugar may be absorbed from your gut in a way like the way of action of some blood-sugar-lowering diabetic medications. This is thought to potentially lower blood sugar levels, though more research in humans is needed.
May Improve Heart Health
Tiger nuts may also be better for the health of your hear because of the high amount of lthy olive oil . Diets rich in monounsaturated fats are connected to lower levels of “bad” LDL cholesterol and higher levels of “good” HDL cholesterol. They are also incorporated with a lower risk of heart attack, stroke and death from heart disease .
May Boost Your Immune System and Help Fight Infections
Tiger nuts may contribute to a stronger immune system andIn one test-tube study, tiger nut extracts were tested against several types of bacteria that can infect humans. The extract was effective against E. Another cell study found some similar results. The researchers added that tiger nut extracts might also be effective at fighting antibiotic- resistant bacterial infections.
May Act as an Aphrodisiac
Tiger nut has a history of being used to boost libido. They’re utilized as aphrodisiacs in Ayurvedic medicine. In addition to this,men in Nigeria have used tiger nuts for generations to treat erectile dysfunction, improve sperm count and boost libido.
There are two major 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.And in a rat study, eating large amounts of tiger nuts for 30 days improved testosterone levels, boosted sexual activity and reduced intromission time between mating sessions.
How to Add Them to Your Diet
Tiger nuts are very versatile and can be added to your diet in a different ways. They can be eaten raw or roasted and it will be softer and easier to chew when they have been soaked or boiled in water. They will be a tasty snack but can also be used as toppings for a different variety of dishes, such as breakfast cereal, smoothies, salads and yogurts. Additionally, tiger nuts can be mixed with nuts and dried fruit.They can 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 a popular plant milk called as horchata de chufa. They can also changed into dairy- free yogurts and ice cream.
7 reasons why tiger nuts are a superfood
Although not technically a nut, tiger nuts are an interesting addition to a healthy food. They’re rich in many nutrients, contribute to a good digestion and may save against infections and health conditions,like diabetes and heart disease. Remember that these tubers are rich in fiber, so those people interested in adding them to their diet should do so gradually to avoid any potential and unpleasant bloating or gas.