8 Amazing Health Benefits Of Tiger Nuts
Do you know about tiger nuts? Although they are referred to as nuts, they are actually small tubers. It is an ancient food whose health benefits have been rediscovered recently.
Tiger nuts are found in two varieties i.e. yellow and brown. Both of them can be eaten raw or dried and ground into flour. It can also be pressed to make a juice and squeezed to obtain heart healthy oils. The flavour of the nuts is sweet and nutty; it is used to flavour sweets and ice cream.
Let us delve deeper into the amazing health benefits of tiger nuts,
Tiger nuts are high in fibre
Tiger nuts are high in dietay fibre. A 100 g of tiger nut flour has 57.91 g of dietary fibre (chiefly insoluble fibre).
The fibre content of tiger nuts is higher than that of other suggested sources like rice bran, oat bran, chia seeds, jack beans, fruits and veggies like peaches, pears, cabbage and carrots.
Fibre prevents and helps in providing relief from constipation. It keeps a person full for longer and helps in weight loss. Fibre is known to lower cholesterol. A diet high in fibre prevents the following:
Tiger nut milk is a good alternative to cow’s milk
People suffering from lactose intolerance can think of drinking tiger nut milk instead of cow’s milk as tiger nuts do not have lactose in them. It is rich in calcium which is a growth supporting and bone building mineral.
Tiger nut milk has been compared with soybean milk and cow milk. It has been found that it ranks the highest in protein levels, fat content, calcium, oleic acid, phosphorus and calories. It also has vitamin C and vitamin E that cow’s milk lacks.
Mixing tiger nut milk with cow’s milk to make yoghurt increases the nutritional value of yoghurt. There are no adverse effects in texture and taste.
Great source of magnesium
Magnesium is essential for the body’s functions. It has a role to play in 300 biochemical reactions of the body. It keeps the functioning of nerves and muscles normal, keeps the heartbeat steady, supports immune function, regulates blood pressure and blood sugar, strebgthens the bones and helps us in processing protein.
Tiger nuts protect from cardiovascular disease and cancer
Tiger nuts are rich in vitamin E. Vitamin E is an antioxidant that protects the body from damage caused by free radicals. Vitamin E along with oleic acid present in tiger nuts are known to reduce the risk of coronary heart disease.
Tiger nuts are rich in potassium
Tiger nuts have lots of potassium present in them. It is a mineral that helps perform proper cell and organ function. It regulates the contraction of muscles. It helps in digestion and lowers blood pressure. Potassium is also required for bone health and for the prevention of osteoporosis. If you include tiger nuts in your diet you can ward off bone degeneration and also keep the body functioning well.
Tiger nuts are a good source of protein
Protein is an essential part of our diet. It has an essential role to play in building cartilage, bone, muscle, skin and blood. It is the building block of vitamins, hormones and enzymes in the body. The tiger nut is a good plant source of protein. It has more amino acids than the standard suggested by WHO!
Tiger nuts help in controlling diabetes
The presence of insoluble fibre in the tiger nut helps regulate the blood sugar of diabetics and makes them stay healthy.
Tiger nut oil competes with heart healthy oils
It is well known that heart healthy fats need to be consumed more by us. It is mostly thought that olive oil and avocados are good fats but do you know that even tiger nut oil too falls in the same category? The oil extracted from tiger nuts has 18 percent saturated fat and 82 percent unsaturated fat. This is quite close to olive oil’s 14 percent saturated fat and 86 percent unsaturated fat!
Are you going to include tiger nuts in your diet?
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