Tiger nuts, also known as Hausa groundnuts, are tiny, sweet nuts that have been cultivated for centuries across West Africa. In Nigeria, these fruits are commonly referred to as ‘aya’ in the Hausa language and are particularly favoured by individuals residing in the Northern region. They can be consumed in their raw form, roasted, or even blended into various dishes.
They are recently gaining popularity for their naturally sweet taste and potential health benefits.
And because it has a rich nutritional profile, which consists of minerals and vitamins, the health benefits of tiger nuts are numerous.
This article will explore 12 health benefits of tiger nuts and why they should be included in a gluten-free diet.
1. Tiger Nuts Improve Digestion Naturally
One of the top health benefits of tiger nuts is their ability to naturally improve digestion.
Its high fibre content, consisting of both soluble and insoluble fibres, helps regulate bowel movements, preventing abdominal bloating and promoting a healthy gut, and the insoluble fibre aids smooth movement of undigested food to the anus to be excreted.
They are also rich in essential minerals like potassium, magnesium, and phosphorus.
Chewing a handful of tiger nuts after meals has been shown to provide the recommended daily intake of fibre to the body.
2. Great Source of Plant-Based Energy
Tiger nuts are rich in healthy fats, complex carbohydrates, and natural sugars that provide a slow and steady release of energy to the body.
Unlike sugary foods and snacks that cause a spike in energy levels and an eventual crash, tiger nuts release their energy slowly.
This makes tiger nuts a perfect snack for students and workers. For athletes, they are a fantastic pre- or post-workout snack, supplying a balanced mix of fuel and recovery support.
3. Promotes Weight Management
One health benefit of tiger nuts is their ability to help you feel fuller for longer, promoting weight management. This is because of the fibre and healthy fats contained in them.
This is very important for those trying to lose weight or following a strict diet, because it prevents overeating or consuming unhealthy snacks.
An effective strategy for managing weight is by swapping high-sugar snacks for an ounce of tiger nuts.
4. Helps Regulate Blood Sugar Levels
Tiger nuts have a low glycaemic index, making them a healthy choice for those trying to regulate or maintain their blood sugar levels. This is because they slow down the process in which carbohydrates are broken down in the body, hence avoiding an insulin spike.
They also contain an amino acid called arginine, which increases the production of insulin and sensitivity, which contributes further to regulating blood sugar.
The health benefits of tiger nuts include improved insulin sensitivity and a reduced risk of developing type 2 diabetes.
5. Supports Heart Health
The high fibre content of tiger nuts has been shown to lower cholesterol levels. Even though they are low in fat as compared to other traditional nuts, the fat they do contain is mainly heart-healthy monounsaturated fat, similar to that found in olive oil.
Incorporating tiger nuts into your diet helps reduce low-density lipoprotein (LDL), which is unhealthy cholesterol, and also increase high-density lipoprotein (HDL), which is healthy cholesterol.
This in turn supports a stable blood pressure and reduces the risk of heart diseases.
6. Improves Sexual Health and Fertility
Traditionally, in parts of Africa, tiger nuts have been used as a natural aphrodisiac and a way to boost libido. They have been used to improve sperm count and sexual performance.
Scientific research supports this because tiger nuts are known to contain high amounts of vitamins and essential minerals. This improves blood circulation and increases hormone levels, which are both important for reproductive health in both men and women.
7. Rich in Nutrients Your Body Needs
Another health benefit of tiger nuts is that they are rich in nutrients and vitamins. These nutrients are needed by the body in certain amounts to improve health. Some of which include magnesium, potassium, iron, calcium and vitamins C and E.
Magnesium is essential for muscle and nerve function, blood pressure regulation, and bone health. They also reduce muscle cramps and improve sleep quality.
Potassium helps in regulating blood pressure, keeping it stable at all times.
Vitamin E is a great antioxidant that protects your cells from harmful free radicals.
8. Boosts the Immune System
Tiger nuts are a good source of vitamin E, a powerful antioxidant. Antioxidants play an important role in forming a defence for the body against infections or diseases caused by free radicals.
This aids in supporting the immune system.
It also protects the cells from harmful molecules that cause people to age faster than they should.
Adding tiger nuts into your regular diet is one way to harness this health benefit of tiger nuts.
9. Suitable for People with Food Allergies
For people who are lactose intolerant or have dietary restrictions, tiger nut milk is a nutritious alternative to cow milk. It provides the same health benefits of tiger nuts as the whole tuber. Aside from that, it is naturally sweet and creamy and is free from the allergens of other nuts because it is not typically a nut but a tuber.
Also, people who are allergic to nuts like peanuts or almonds can safely eat tiger nuts because they are tubers, not real nuts. They are gluten-free, dairy-free, and nut-free, making them an excellent choice for people with dietary restrictions.
10. Supports Bone and Muscle Strength
Calcium, magnesium and potassium are requirements for strong bones and muscles. They help to prevent or reduce the risk of osteoporosis and improve bone density.
One health benefit of tiger nuts is that they are rich in these minerals; hence, snacking on them regularly is a simple way to keep your body strong.
This particular health benefit of tiger nuts is most beneficial to children, ageing adults and sportsmen and women.
11. Aids in Liver Health and Detoxification
The liver plays a big role in cleansing the body, and tiger nuts can support this function. Recent research suggests that tiger nuts have properties that help the liver eliminate toxins more efficiently.
Drinking tiger nut milk can also help hydrate the body, promoting healthy liver activity. It’s a refreshing and nutritious option compared to sodas and alcohol, which tend to stress the liver.
12. Natural Plant-Based Iron Source
Tiger nuts contain iron, and while the iron content isn’t as high as in red meat, it is still a valuable source of non-heme (plant-based) iron, which is particularly important for vegetarians and vegans.
Iron is vital for the formation of red blood cells and the transport of oxygen throughout the body. Incorporating tiger nuts can help combat fatigue linked to iron deficiency.
How to Enjoy Tiger Nuts
Eating tiger nuts raw is not the only way to enjoy their health benefits; they can be consumed in different ways while still providing their health benefits. Some few simple ways include:
Eat them raw or soaked: Simply soak them in water overnight. Soaking softens them, making them easier to chew and improving nutrient absorption. They taste like a slightly sweet, mild coconut.
Blend into milk: This is one of the most popular ways of enjoying tiger nuts. It is also called ‘kunu aya’. You can mix it with date or coconut and blend with water.
Add to smoothies: You can combine with milk or banana and use as a topping for oatmeal or yoghurt.
Use tiger nut flour: You can grind it to powder and use it as an alternative to flour in baking cakes or bread.
Conclusion
Tiger nuts are a highly versatile, ancient food, and the health benefits of tiger nuts are undeniable because of their rich nutritional profile.
From boosting the immune system to regulating blood sugar levels, it’s no wonder why tiger nuts are gaining popularity worldwide.
So if you’re looking for a natural way to support your health or address specific health issues, consider incorporating tiger nuts into your diet.
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