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The tiger nut health benefits have been known since the Middle Ages. The Arabs introduced its cultivation to the Spanish Levant. Since then, the drink made from this little tuber, horchata, has nourished and delighted people throughout the Mediterranean. Over the last several years, horchata has become well-known worldwide.
Tiger Nut Health Benefits
The tiger nut is rich in carbohydrates (sugars and starch). Its fats are comparable in makeup to olive oil, formed mainly of unsaturated fatty acids at eighty-five percent, among which linoleic acid stands out. Its proteins are of good biological value, containing vitamins B1 and E. Calcium, magnesium, and iron are among their essential minerals.
Tiger nut’s most exciting therapeutic component is its numerous and abundant enzymes that facilitate the indigestion of nutrients. Catalase, peroxidase, lipase, and amylase, among others, have been found. These enzymes make HORCHATA a much-appreciated beverage because it is: nutritious, aids digestion, is an astringent, and combats intestinal fermentation.
Drinking horchata (without sugar, if possible) is particularly beneficial in cases of dyspepsia (indigestion), colitis (intestinal inflammation), and diarrhea.
Tiger Nut Scientific Facts
- Scientific name: Cyperus esculentus L.
- Other names: Chufa, Earth almond
- French: Souchet
- Spanish: Chufa, cotufa
- German: Erdmandel
- Description: The tiger nut is a tuber of the botanical family Cyperaceae herbaceous plant. The tuber measures 1-2 cm in length.
- Environment: The tiger nut requires a temperate climate and fine soil. It is cultivated in the province of Valencia on the Mediterranean coast of Spain. Alboraya, a town in that province, is considered the tiger nut capital of the world.
How to use and Prepare Tiger Nut
Tiger nut tubers can be eaten as they are, chewing well after soaking in water for several hours.
Horchata: This is the most pleasant way to enjoy the tiger nut. These are the steps to prepare one liter of horchata:
- Soak 150 grams of tiger nuts for 24 hours.
- Place them in a blender until they form a homogenous paste.
- Soak the paste in a liter of water for one hour.
- Press and strain the paste, leaving the liquid horchata. It may be sweetened (no more than 150 grams of sugar per liter), and a little cinnamon may be added.
Horchata is a very healthful and refreshing beverage, comparable to milk in some aspects (it has fewer proteins and less calcium than milk, but more carbohydrates, iron, and magnesium.
| Horchata | Milk | |
| Carbohydrates | 5.2 grams | 4.8 grams |
| Fats | 3 grams | 3.2 grams |
| Proteins | 0.8 grams | 3.3 grams |
| Calcium | 7.6 grams | 129 mg |
| Phosphorous | 28 mg | 95 mg |
| Magnesium | 15.5 mg | 12 mg |
| Iron | 0.3 mg | 0.1 mg |
Frequently Asked Questions
Tiger nuts are touted for heart health. Can you elaborate on the specific mechanisms behind this?
Tiger nuts are rich in monounsaturated fats, similar to olive oil. These fats can aid in lowering “bad” LDL cholesterol and raising “good” HDL cholesterol. Additionally, the fiber in tiger nuts can bind to cholesterol in the digestive tract, inhibiting its absorption. Some studies suggest tiger nuts may also improve blood vessel flexibility and circulation, further reducing heart disease risk.
I’ve heard tiger nut health benefits can help with blood sugar control. How does this work, especially for those with diabetes?
Tiger nuts have a low glycemic index, meaning they don’t cause hurried spikes in blood sugar. Their high fiber content also slows down digestion and sugar absorption. Additionally, tiger nuts contain arginine, an amino acid that may boost insulin production and sensitivity, potentially benefiting those with diabetes or insulin resistance.
What about the gut? I know fiber is good, but are there other tiger nut health benefits for digestion?
Yes! In addition to being a great source of prebiotic fiber (food for beneficial gut bacteria), tiger nuts contain resistant starch that acts like soluble fiber, promoting a healthy gut environment. This can help with regularity, reduce inflammation in the gut, and may even have a positive impact on disorders like irritable bowel syndrome (IBS).
Can tiger nuts truly boost immunity? Or is that hype?
While no food alone guarantees perfect immunity, tiger nut health benefits contribute. They’re a good vitamin C and zinc source, both essential for immune function. Some research also hints that tiger nut compounds may have antimicrobial properties, potentially helping to fight off harmful bacteria and viruses.
Are tiger nut health benefits the same whether I eat them raw, roasted, or in other forms like flour or milk?
There can be slight differences. Roasting can increase antioxidant levels while soaking or making milk may make them easier to digest. Tiger nut flour is a great gluten-free option. Choose the form you enjoy most, as the core tiger nut health benefits remain consistent.
Can tiger nuts help with weight loss? If so, how?
Tiger nuts can indirectly aid weight loss. Their high fiber content and resistant starch promote feelings of fullness, potentially reducing overall calorie intake. The protein and healthy fats in tiger nuts also contribute to satiety. However, they’re calorie-dense, so moderation is key.
Are there any tiger nut health benefits specifically for women?
Tiger nuts are a good source of iron, which can be especially important for women who experience menstrual losses. They’re also high in magnesium, which may help alleviate PMS symptoms.
What about men? Are there any tiger nut health benefits targeting men’s health?
Some research suggests tiger nuts may improve sperm quality due to their content of zinc and other nutrients. However, more studies are needed to confirm this potential tiger nut health benefit.
I’ve heard tiger nuts might be good for skin health. Is there any truth to this?
Anecdotally, some people find tiger nut oil beneficial for skin conditions like eczema. This could be due to its vitamin E content and potential anti-inflammatory effects. However, scientific research in this area is limited.
Are there any likely downsides or risks to consuming tiger nuts?
Tiger nuts are generally safe for most people. However, they are high in fiber, so those not used to a high-fiber diet should introduce them gradually to avoid digestive discomfort. Additionally, tiger nuts are a FODMAP food, which can trigger symptoms in individuals with IBS.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 160. Print. [tiger nut health benefits]
- WebMD: https://www.webmd.com/diet/health-benefits-tiger-nuts
- Healthline: https://www.healthline.com/nutrition/tiger-nuts
- Cleveland Clinic: https://health.clevelandclinic.org/benefits-of-tiger-nuts
Last update on 2024-07-26 / Affiliate links / Images from Amazon Product Advertising API