Benefits of Tiger Nut – Some of us eat Tiger nuts because of their tastes but do not know what it does to our bodies. Well, Tiger nuts do well to our bodies when we take them. And many knowing this have stocked their kitchen with it. That’s actually a good thing. However, tiger nuts also known as chufa nuts, have been around for centuries. Besides, some ancient Egyptians kept them in their tombs to presumably enjoy them in the afterlife
Well, today many people around the world put it on their grocery list when going grocery shopping because of the good they have learned it does. So, if have not stocked your refrigerator with some of it, you see no reason to. Then I am quite sure you have not discovered its benefits to your body. However, here in this article, I would be enlightening you on some benefits of Tiger nut and also some things you could do with it and how to make it. So, sit back and read to be enlightened.
What Are Tiger Nuts?
Also known as earth almonds or chufa nuts, Tiger nuts are small root vegetables. It has stripes on its exterior which makes them have the name Tiger Nuts. They are the size of an actual chickpea and they have a slight coconut and sweet flavor. They are fibrous and starchy and can be a little hard to chew. Tiger nuts are the ideal snack option.
Benefits of Eating Tiger Nut
Tiger Nuts has so many nutrients such as fiber, minerals, and vitamins which are very beneficial to the body. They also provide a wide array of health benefits and they include:
Support Heart Health
Tiger nuts are very rich in several nutrients that support the health of your heart. They help you to reduce blood pressure and the level of cholesterols, especially the levels of low-density of bad cholesterol. This is because Tiger Nuts has healthy fat content which includes monounsaturated fatty acids that will enhance the heat and blood vessel health. In addition, it helps to lower the risk of blood clot formation, heart disease, and hypertension.
Better Digestion
Tiger Nuts contain resistant starch and this particular fiber serves as a pre-biotic which stimulates the growth of good bacteria that assist digestion. It is also said that the fiber helps fills the stomach longer and this can help you lose weight.
Rich In Nutrients
Tiger Nuts are known to contain several nutrients such as copper, zinc, vitamin C, potassium, magnesium, iron, calcium, phosphorus, fat, and fiber. They are also rich in antioxidants which are good compounds that protect the body against diseases such as heart disease and cancer. According to research, it is said that by germination of Tiger Nuts before you eat them, increases its antioxidant content. It also has anti-nutrients such as saponins, oxalates, tannins, and phytates which can help lower nutrient absorption in your stomach.
Benefits of Eating Tiger Nut – Promote Digestion
Tiger Nuts have a high level of dietary fiber that has about 10 grams for each serving. Fiber is very beneficial to your body by helping digestion and preventing constipation. The fiber in Tiger Nuts helps clear the way for easy passage of the food digested in your stomach. In addition, Tiger Nuts also boost several good bacteria in the guts.
It also helps the nutrient absorb better in the guts and reduce any possible constipation. Tiger Nuts also have amylases, catalases, and lipases that help in digestion and reduce gastrointestinal symptoms such as diarrhea and flatulence. It also helps you to get full for long and this helps in weight loss. In addition, Tiger Nuts fiber helps to reduce blood cholesterol levels.
Rich in Magnesium
Tiger Nuts are very rich in magnesium and this supports healthy immune responses that guide against any form of illness. It also assists the body to maintain a regular heartbeat, regulate blood sugar, strengthen the bones, digest proteins, and support muscle and nerve function.
Lowers Blood Sugar Levels
Tiger Nuts contain a highly insoluble dietary fiber that helps to regulate the levels of blood sugar. This is because the fiber in Tiger Nuts reduces the sugar IQ absorption in the gut. When you eat foods that contain high fiber such as tiger nuts, there are no unexpected blood sugar spikes.
Benefits of Eating Tiger Nut – Lactose-free Nut Milk
If you are lactose intolerant, then you can opt for Tiger Nut Milk because it is rich in calcium that promises growth and bone health. Based on research, Tiger Nuts are better than other lactose-free alternatives. This is because it is rich in protein, phosphorus, oleic acid, and fat content. It also contains Vitamins E and C and cow milk doesn’t.
These are all the benefits of Tiger Nuts. For a healthy body, I suggest that you add Tiger Nuts to your daily diet.
How to Add Tiger Nuts to Your Diet
Tiger nuts are very beneficial to the body and they can be added o your diet in multiple ways. You can eat Tiger Nuts raw or you can roast it before you eat it. Tiger nuts can also be boiled to make them softer to chew. Here are the ways that tiger nuts can be consumed:
- They can be crushed and used in pastries such as bread
- They can be consumed as their own snack
- They can be used to make lactose-free ice cream and yogurt
- They can be added as a topping to smoothies, breakfast cereal, and yogurt
- Tiger nuts can also be used to make nut butter just like peanut butter or cashew butter,
- They can also be used as a flour substitute. They can be dried and powdered to use as a substitute for flour.
You can also include Tiger nuts in your diet by making tiger-nut milk if you are lactose intolerant. Tiger nuts milk contains Vitamin C and E which other milks don’t.
How to Make Tiger Nuts Milk
Tiger nuts milk are quite delicious and they are a great substitute for whole milk. If you are lactose intolerant you can take tiger nuts milk. You can take tiger nuts milk without adding any sweetener or flavor. It also tastes great when added to smoothies, coffee, or milkshakes.
Things to Make Tiger Nuts Milk
To be able to make the Tiger nuts milk, there are some ingredients that you must have and they include:
- ¼ teaspoon of sea salt.
- 2 cups of raw tiger nuts.
- 4 cups of clean water.
- A strainer.
- A blender.
- The flavor of your choice such as honey, cinnamon, vanilla, and maple.
- A mason jar.
Once you have all these in place, then you can proceed to make the Tiger nut milk.
Preparation
After getting everything that you need to make the tiger nut milk, you can begin making the milk by following the instructions below:
- Mix the tiger nuts with salt and put them in a mason jar.
- Then you pour water over the tiger nuts and cover it to soak for a day or two.
- Once it is soaked, pour the tiger nuts through a sieve or strainer and rinse them
- Put the tiger nut in a blender and add 2 cups of water
- You can also add flavor if you like
- Then you blend the nuts with water until it is smooth and you will get a creamy mixture
- Pour the blended mixture through a strainer to separate the milk from the mesh.
- Blend the nuts again if you want to get more strained milk from them
- Then you pour the milk into a mason jar and store it in the fridge
This will stay for up to three days and you can add the milk into your daily diet or you can take it like that.
How Do Tiger Nuts Affect The Female Body?
Research has shown that daily consumption of tiger nuts can help reduce menstrual cramps and also enhance fertility in women.
How Many Tiger Nuts Can I Consume In A Day?
It is recommended that adults take an average of 2,000 kcal of calories every day and this is about five meals in a day. It is recommended that you take about 20 grams of tiger nuts daily which is about 86.5 kilo-calories.