Tiger nuts are not actually nuts but small root vegetables that grow in warm climates like Africa, the Middle East, and the Mediterranean. They have been consumed for centuries and are known to offer various health benefits, including being a rich source of dietary fiber, resistant starch, and prebiotics that promote gut health. Moreover, tiger nuts are loaded with essential vitamins and minerals, making them a perfect addition to a healthy diet.
This article aims to provide you with comprehensive information about the nutritional profile, natural compounds, health benefits of tiger nuts, and risk factors associated with tiger nuts.
Table of Contents
Nutritional Profile of Tiger Nuts
Tiger nuts pack an impressive nutritional punch, with a balanced amount of macro and micronutrients that offer numerous health benefits. Here is a breakdown of the nutrients found in tiger nuts:
Macro-nutrients
- Carbohydrates – 38 grams
- Fats – 18 grams
- Protein – 7 grams
- Calories – 360
Micro-nutrients
- Iron – 8% of the RDI
- Magnesium – 13% of the RDI
- Phosphorus – 16% of the RDI
- Potassium – 15% of the RDI
- Vitamin C – 13% of the RDI
Natural Compounds in Tiger Nuts
Tiger nuts are rich in natural compounds that offer various health benefits. Here are some of the natural compounds found in tiger nuts:
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Polyphenols
Tiger nuts are loaded with polyphenols which are a type of antioxidant that helps to reduce inflammation and protect your cells against damage from free radicals. Polyphenols have been linked to a reduced risk of chronic diseases, such as heart disease, cancer, and diabetes.
Fatty acids
Tiger nuts are high in monounsaturated and polyunsaturated fats which are considered healthy fats. These fats help to reduce inflammation, lower cholesterol levels, and promote heart health.
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Vitamins and minerals
Tiger nuts are a rich source of essential vitamins and minerals. They contain vitamin E, vitamin C, and B-complex vitamins, which help to boost your immune system and promote healthy skin. Additionally, tiger nuts are an excellent source of minerals like iron, magnesium, potassium, and phosphorus, which play a vital role in many bodily functions.
Health Benefits of Tiger Nuts
The nutritional profile and natural compounds found in tiger nuts offer various health benefits, including:
Digestive health
Tiger nuts contain high levels of dietary fiber and resistant starch, which promote gut health by promoting the growth of beneficial bacteria in your gut. They also help to relieve constipation and improve bowel movements.
Cardiovascular health
The fatty acids found in tiger nuts can help to reduce inflammation, lower cholesterol levels, and prevent the formation of blood clots, which can reduce the risk of heart disease.
Blood sugar management
Tiger nuts have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. Moreover, the high levels of fiber and resistant starch help to slow down the absorption of glucose into the bloodstream, making them an ideal food for people with diabetes.
Immune system booster
The high levels of vitamin C found in tiger nuts help to boost your immune system and protect against infections.
Anti-inflammatory properties
Tiger nuts are rich in antioxidants and polyphenols, which help to reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases like cancer, heart disease, and diabetes.
Effects of Cooking, Proper Storage, and Risk Factors
Cooking methods and nutrient retention
Tiger nuts can be consumed raw or cooked. However, cooking can lead to a loss of some of the nutrients. To preserve the maximum amount of nutrients, it is recommended to soak them overnight and consume them raw.
Proper storage of tiger nuts
Tiger nuts should be stored in an airtight container in a cool, dry place to prevent spoilage. They can be stored for up to six months if stored correctly.
Risk factors associated with tiger nuts
Tiger nuts are generally safe for consumption. However, they may cause an allergic reaction in some people who are allergic to nuts.
Healing Diseases and Improving Health
Tiger nuts have been used for centuries to treat various ailments and improve overall health. Here are some of the health benefits of tiger nuts:
Improving fertility
Tiger nuts have been linked to improving male fertility by increasing sperm count and motility.
Managing diabetes
Tiger nuts have a low glycemic index, making them an ideal food for people with diabetes. The high levels of fiber and resistant starch help to slow down the absorption of glucose into the bloodstream, preventing a rapid spike in blood sugar levels.
Relieving constipation
The high levels of fiber found in tiger nuts help to promote healthy bowel movements, relieving constipation.
Reducing cholesterol levels
The fatty acids found in tiger nuts help to reduce cholesterol levels in the blood, reducing the risk of heart disease.
Boosting energy and managing weight
The high levels of fiber and resistance starch found in tiger nuts help to boost energy levels and promote weight loss by keeping you full for longer periods.
Varieties of Tiger Nuts
Tiger nuts come in various varieties, including yellow tiger nuts, brown tiger nuts, and other varieties.
Yellow tiger nuts
Yellow tiger nuts are the most common variety and have a sweeter taste. They are often used in making horchata, a popular Spanish drink.
Brown tiger nuts
Brown tiger nuts have a more earthy taste and are often used in making tiger nut flour.
Other varieties
Other varieties of tiger nuts include chufa sedge, yellow nutsedge, and earth almond.
Advantages and Disadvantages of Tiger Nuts
Advantages
- Rich in dietary fiber, which promotes gut health
- Low in calories, making them an ideal food for weight loss
- Contain essential vitamins and minerals
- May reduce the risk of chronic diseases like heart disease and cancer
Disadvantages
- May cause an allergic reaction in people who are allergic to nuts
- May cause digestive problems in some people if consumed in large quantities
- May lead to weight gain if consumed in excess
- May lead to a loss of some nutrients if cooked
Are Tiger Nuts and Millet Both Considered as Functional Foods with Healing Properties?
Yes, tiger nuts and millet are both considered as functional foods with healing properties. Millet, in particular, has been recognized for its numerous health benefits, including its ability to support digestive health and provide essential nutrients. The healing health benefits of millet make it a valuable addition to a balanced diet.
Conclusion
Tiger nuts are a healthy and nutritious food that offers numerous health benefits. They are rich in dietary fiber, resistant starch, and prebiotics that promote gut health, making them an ideal food for people with digestive problems. Additionally, they are an excellent source of essential vitamins and minerals that offer various health benefits. However, like all foods, tiger nuts should be consumed in moderation to avoid any adverse reactions. Overall, incorporating tiger nuts into your diet can help you improve your overall health and well-being.