You must have eaten the stripe pattern root vegetable called tiger nuts. Also known as ‘chufa,’ yellow nutsedge, or earth almonds, these nutrient-rich tubers have been a part of human diets for centuries. Despite their name, tiger nuts are not nuts; they are edible root vegetables.
Tiger nuts are chickpea size but have a wrinkly and chewy texture. They also have a sweet, nutty flavour like that of coconut. Reportedly, tiger nuts were one of the first plants to be cultivated in Egypt and were used both as food and medicine. Tiger nuts can be enjoyed in various forms, such as raw, roasted, or as a milk alternative, often referred to as "horchata de chufa." With their impressive nutritional profile and versatility in culinary applications, tiger nuts continue to gain popularity as a superfood, contributing to a well-rounded and wholesome diet.
There are several health benefits to tiger nuts. Take a look:
Rich In Nutrients
Tiger nuts are loaded with fibre, carbs, iron, phosphorous, magnesium, calcium, and others. Besides, the fibre content in tiger seeds contains both soluble and insoluble fibres. Fibre aids in digestion, prevents constipation, and promotes a healthy gut by supporting beneficial gut bacteria. Also, the root vegetable contains antioxidants, which are beneficial compounds that protect the body against cancer and heart disease.
Supports Heart Health
Firstly, their high fibre content, both soluble and insoluble, plays a significant role in reducing cholesterol levels. By regulating cholesterol levels, tiger nuts may help reduce the risk of heart disease and other cardiovascular problems. Tiger nuts contain healthy fats, such as monounsaturated fats and omega-6 fatty acids, which have been associated with improving heart health. They also contain arginine, an amino acid that may improve blood circulation and promote cardiovascular health.
Regulates Blood Sugar
Tiger Nuts have a low glycemic index. Foods with a low glycemic index cause a slower and steadier increase in blood glucose levels, which helps prevent rapid spikes and crashes in blood sugar. Tiger nuts' high fibre content also plays a crucial role in blood sugar regulation. Fibre slows down the absorption of sugar in the bloodstream, preventing sudden spikes and promoting stable blood sugar levels. Besides, the high proportion of the amino acid arginine may increase insulin sensitivity and production, both of which are important for blood sugar management.
Boosts The Immune System
They are rich in Vitamin E, an antioxidant known for its ability to protect cells from oxidative stress and strengthen the immune system. Antioxidants help neutralise harmful free radicals, reducing the risk of cellular damage and supporting overall immune function. Also, the presence of Vitamin C stimulates the production of white blood cells, the body's primary defense against infections and illnesses. Additionally, tiger nuts provide essential minerals like zinc, which helps promote a coordinated response to infections.
Supports Bone Health
The presence of calcium in tiger nuts plays a vital role in bone formation, density, and strength, helping to prevent conditions like osteoporosis and fractures. Also, magnesium contributes to maintaining optimal bone density and reducing the risk of bone-related issues. Furthermore, tiger nuts contain phosphorus, which also plays a role in bone health by providing structural support and strength to bones and teeth.