07/11/2023
Eight health benefits of eating tiger nuts.
In recent years, there has been a growing interest in incorporating nutrient-dense and plant-based foods into our diets. One such food that has gained attention for its health benefits is the tiger nut. Despite its name, tiger nut is not typically a nut but a small tuberous root vegetable.
In recent years Nigerians have found ways to process these tasty tiny nuts into beverages that can be consumed alone or along with our meals. This article explores the importance of tiger nuts, their nutritional profile, health benefits, and various culinary uses.
Tiger nuts are small, round, and brown with rough, fibrous skin. They taste sweet and nutty, and they have got a slightly chewy texture. You can eat them as they are, roast them to get a toasty flavor or soak them in water to make them softer.
Top 8 important benefits of tiger nut
1. Source of food
Tiger nuts have a rich history dating back thousands of years. They were one of the primary food sources for our ancestors, particularly in Africa.
2. Loaded with essential nutrients
Tiger nuts are packed with essential nutrients. They are an excellent source of dietary fiber and provide both soluble and insoluble forms. This high fiber content aids digestion, promotes a healthy gut and can contribute to weight management. Tiger nuts also contain healthy fats, including monounsaturated fatty acids.
Moreover, tiger nuts are rich in vitamins and minerals. They are a good source of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Tiger nuts also provide magnesium, potassium and phosphorus, which are vital for various bodily functions, including bone health, nerve function and energy production.
3. Aids digestion
Another importance of tiger nuts is its high fiber, which aids healthy digestion by supporting regular bowel movements and preventing constipation. The prebiotic fibers present in tiger nuts also serve as food for beneficial gut bacteria, promoting a healthy gut microbiome and improving overall digestive health.
4. Keeps the heart healthy
Tiger nuts contain heart-healthy fats, particularly monounsaturated fatty acids like oleic acid, which have been associated with a reduced risk of cardiovascular diseases. These fats help maintain healthy cholesterol levels, lower blood pressure and reduce inflammation, thereby supporting heart health.
5. Helps in managing weight
The fiber and resistant starch found in tiger nuts contribute to a feeling of fullness and can help control appetite. This, combined with their relatively low-calorie content, makes tiger nuts a satisfying and nutritious snack option for those aiming to manage their weight.
6. Can be consumed as food or drink
Tiger nuts offer a wide range of culinary possibilities. They can be consumed raw as a snack, providing a crunchy texture and slightly sweet, nutty flavor. Tiger nuts can also be used to make tiger nut milk, a dairy-free alternative that serves as a nutritious base for smoothies, beverages, and cereal.
Additionally, tiger nut flour can be used in gluten-free baking to add a pleasant flavor and texture to baked goods.
Tiger nut oil is also another option for cooking.
7. Contains antioxidants
Tiger nuts contain antioxidants, which are powerful compounds that protect your cells from damage caused by harmful molecules called free radicals. By including tiger nuts in your diet, you can help reduce the risk of chronic diseases and keep your body healthy and thriving.
8. Improved blood sugar control
The high fibrous quality of the tiger nut is also beneficial in preventing blood sugar spikes. It slows individuals’ absorption of sugar. They also contain arginine. This amino acid helps keep blood sugar levels in a healthy range by increasing insulin production and sensitivity. These are helpful, particularly for people who have diabetes.
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