Tiger nuts, also known as chufa, yellow nutsedge, or earth almonds, are edible tubers rather than actual nuts. They have a wrinkly look, a chewy texture, and a sweet nutty flavor like coconut.
One of the first plants in Egypt was the tiger nut, which has long been utilized for food and medicine.
They contain a wide range of nutrients and have been linked to several health advantages, from improved digestion to a lower risk of heart disease.
Here are 5 newly found potential health benefits of tiger nuts.
1. Full of nutrients
Tiger nuts are packed with vitamins, nutrients, and healthy plant compounds.
Depending on their type, they may contain different nutrients. Tiger nuts come in three main varieties:
1 ounce (28 grams) typically yields:
19 grams of carbs
1 gram of protein
7 grams of fat
1-2% of the daily value for iron (DV)
5-6% of the DV for phosphorus
2-8% of the DV for vitamin C
7% of the DV for magnesium
5-7% of the DV for zinc
3-5% of the DV for potassium
1% of the DV for calcium
Tiger nuts are also a great source of antioxidants, which are healthy chemicals that protect your body from diseases like cancer and heart disease as well as aging.
2. Improve digestion
To begin with, they contain a lot of insoluble fiber, which does not completely digest before passing through your digestive tract. Constipation is less likely when you consume insoluble fiber because it gives your stools more volume and facilitates easy digestion. Tiger nuts may also include resistant starch, a form of fiber that feeds the good bacteria in your gut and promotes healthy digestion.
Tiger nuts might also contain enzymes like catalases, lipases, and amylases that aid in the digestion of food and relieve gas, indigestion, and diarrhea.
Remember that tiger nuts’ high fiber content may first induce uncomfortable gas or bloating. Those who want to try them should gradually increase their portions.
3. Decrease blood sugar levels
Tiger nut extract may help lower blood sugar levels, according to animal research. The high fiber content of the tubers, which can slow down the absorption of sugar in the gut, may be partially responsible for this.
Tiger nuts’ protein also has a high concentration of the amino acid arginine, which may boost insulin sensitivity and synthesis, both of which are critical for controlling blood sugar levels.
Although it should be emphasized that a single serving of tiger nuts only includes one gram of protein, the amount of arginine employed in the cited human trial (9 grams) is far more significant than that.
4. Improve heart health
That’s partly because they have a large percentage of monounsaturated fats, similar to olive oil’s heart-healthy fat profile.
Monounsaturated fat-rich diets are associated with lower LDL (bad) cholesterol and greater HDL (good) cholesterol levels. They also had a decreased risk of heart attack, stroke, and heart disease-related death.
Tiger nuts have also been associated in research with improved blood flow and a decreased chance of blood clots, both of which can lessen your risk of heart disease.
5. Improve your immunity and help in the fight against infections
Tiger nuts might help to boost the immune system. Tiger nut extracts were evaluated in a test tube trial against a variety of microorganisms that can infect people. Salmonella, Staphylococcus, and E. coli bacteria could not survive the extract.
Similar results were obtained by a different cell study. The researchers also suggested that tiger nut extracts might successfully combat bacterial illnesses that are resistant to antibiotics.