What Are Tiger Nuts’ Health Benefits?

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You may have seen tiger nuts advertised or came across them while seeking for a healthy alternative to other nuts.

You’re probably thinking whether you should give them a go.

Are they effective, and do they provide any health benefits?

Tiger nuts have been shown to lower blood pressure and blood sugar levels while strengthening the heart, as well as contributing to a strong immune system and enhanced physiological functioning.

Vitamin E, fiber, and prebiotic fibers are among the nutrients found in these tuber-like nuts.

In this post, we’ll go over the many health advantages of tiger nuts, as well as how they alter physiological processes and how to consume them.

Let’s get started!

What Should I Include Tiger Nuts In My Diet?

Tiger nuts are a vital element of a healthy diet since they help with digestion, heart health, protecting your skin and hair from the ravages of time, and increasing your libido.

Let’s take a closer look at them.

Improves Digestion

Tiger nuts are root vegetables high in prebiotic fibers, a kind of digestion-friendly food that maintains the health of your digestive system.

Since soluble fibers help food flow swiftly within your stomach and avoid constipation, eating them on a regular basis may nourish your gut microorganisms and improve bowel health.

They also include enzymes, which aid in the digestion of meals and prevent diarrhea and indigestion.

Nevertheless, since the fiber in tiger nuts creates gas and may cause bloating, you should gradually increase your eating quantities.

Rich in Nutrients

Tiger nuts are high in vitamin E, which keeps women’s skin smooth and increases fertility.

They also include calcium for bone health and antioxidants for tooth health.

Every ounce (28 grams) of tiger nuts contains the following nutrients, in order of importance:

  • Fiber content: 7 g (0.25 oz)
  • One gram of protein (0.035 oz)
  • Iron: 40% of the RDA (DV)
  • Vitamin C: 8% of the daily value
  • Zinc: 7% of the DV

The quantity of a nutrient that an average individual requires in one day is referred to as its daily value.

Therefore, one ounce of tiger nuts has 40% of the iron your body requires in one day.

Improves Heart Health

Tiger nuts provide monounsaturated fats, which are comparable to the beneficial fat found in olive oil.

They reduce LDL (bad cholesterol) and raise HDL (good cholesterol), lowering the risk of heart attack and stroke.

Certain amino acids in tiger nuts may also improve heart health by producing nitric oxide, which dilates arteries and lowers blood pressure.

Strengthens the Immune System

Tiger nut extract is excellent in combating microorganisms that increase blood circulation, therefore boosting the immune system.

Researchers think that tiger nut extract may be useful in combating antibiotic-resistant illnesses.

Tiger nut antioxidant chemicals aid in the battle against free radicals, which harm cells and may contribute to illnesses such as cancer, diabetes, and Alzheimer’s.

They are also the greatest option for persons who have food allergies or intolerances since they are devoid of lactose, fructose, gluten, and allergenic proteins.

Unlike other nuts, its combination has no negative effects on the immune system.

Boosts Libido

Tiger nuts are an aphrodisiac, meaning they increase sexual desire when ingested.

These nuts have long been used in Nigeria to heal sexual dysfunctions, increase fertility, and stimulate desire.

To experience the change, try including tiger nuts into your diet for thirty days.

Tiger nuts are also high in potassium, which aids vascular function and avoids erectile dysfunction.

They also provide the body with adequate Vitamin E, which is required for both male and female reproduction.

Protects Your Skin and Hair

Tiger nuts have an oily texture and are high in critical vitamins for your skin and hair, which is why cosmetic firms are increasingly including them into their products.

Tiger nut oil moisturizes and softens skin while also protecting it from aging due to its antioxidant and vitamin E concentration.

It also includes a lot of biotin, which is an essential nutrient for hair development. As a consequence, it revitalizes and shines damaged hair.

Tiger nut oil was utilized for remarkable skin and hair care by the ancient Egyptians.

Is Tiger Nut a Fruit or a Vegetable?

While most nuts are fruit seeds, tiger nuts are a Cyperaceae family crop.

These plants are perennial or annual herbs that develop inside the roots, similar to potatoes. Tiger nuts are therefore tiny root vegetables.

They aren’t technically nuts, but they are a lesser-known vegetable that yields delectable nut-like tubers (tubers like a potato).

Vegetarians can eat them since they contain vegetable proteins, including vital amino acids.

Do Tiger Nuts Beat Almonds?

Tiger nuts offer 20% less calories, half the fat, and almost double the protein, fiber, and iron of almonds.

Almonds lose nutritional value when blanched, and the extra chemicals may cause cancer.

Unlike almonds, blanching tiger nuts does not make them unhealthy.

It secretes a sweet sticky material that may be used to flavor beverages, desserts, and meals.

What Is the Best Way To Eat Tiger Nuts?

Since unpeeled tiger nuts are difficult to consume, they should be peeled or soaked in water.

You may also prepare tasty meals using tiger nut flour or milk.

Soaking Unpeeled Tiger Nuts

Peeling tiger nuts makes them simpler to consume, and the easiest method to do it at home is to soak them in water until the skin separates easily.

Strip the skin with your hands and immediately enjoy them.

You may also get peeled tiger nuts from the shop.

Drinking Tiger Nut Milk

To get creamy, smooth milk from tiger nuts, follow these steps:

  1. Let them to soak overnight to swell and become ready to combine.
  2. Pour the mixture into a towel and add water to it.
  3. To discharge the milk, press.

If you are allergic to dairy, you may substitute tiger nut milk for it.

Using Tigernut Flour

Since it is gluten-free, tiger nut flour may be used in place of ordinary flour.

Gluten is a protein found in most cereals that may cause severe responses in those who have celiac disease.

If you want a nutty flavor and texture, use tiger nut flour in pancakes, muffins, bread, or cookies.

Do You Have To Peel the Tiger Nuts?

Tiger nuts may be consumed raw.

Yet, the high fiber content of their epidermis causes them to be stiff, rigid, and difficult to chew.

As a result, eating unpeeled ones may be more difficult.

Depending on how you want to consume tiger nuts, you may need to peel them or purchase them unpeeled.

But, while tiger nut skin is nutritious, you may lose part of its advantages after peeling.

Even if tiger nuts are boiled to remove the skin, excessive heat may impair their nutritional value.

What Are the Ways of Peeling Tiger Nuts?

The appropriate peeling method helps retain the taste and nutrition of the nuts.

There are two methods for skinning tiger nuts in general:

Wet Skinning

The nuts are soaked in water for many hours in this traditional manner.

It makes them easily edible and chewable.

If you are concerned about the odor, place the nuts in the refrigerator while they soak.

The saturated skin may be easily removed by hand or with a knife.

They absorb more water and grow softer as they soak longer.

Mechanical Skinning

This skinning method, which has gained popularity in recent years, is based on industrial peeling equipment.

Mechanical blades remove the skin throughout this procedure, and the blades’ continual revolution ceases when the machine sends the peeled nuts out.

This process is used by companies who make tigernut flour to preserve the nutrients.

Skilled skinning results in tiger nuts with superior structural properties than conventional ones.

Are Tiger Nuts Fattening?

One ounce (28.34 grams) of raw tiger nuts has seven grams of fat (198.45 ounces) and 103 to 121 calories, which is about similar to the energy in a large apple.

Hence, if you eat tiger nuts in moderation, you won’t gain weight.

Tiger nuts are not only good for weight reduction, but they are also high in nutrients.

While they may not immediately boost your body’s capacity to burn fat, their high content of insoluble fiber and monounsaturated fats makes the process easier.

Remember that tiger nuts contain more carbs and less protein than other nuts.

And since they are neither a low-sugar or low-fat meal, you should be mindful of how many tiger nuts you consume on a daily basis.

You may avoid the harmful consequences by eating fewer servings.


Tiger nuts are nutrient-dense tuber-like vegetables that help improve the immune system and libido while also benefiting heart health and digestion.

You may eat them raw or prepare them with their oil, milk, and flour.

Tiger nuts come in two varieties: black and white.

The black ones are unpeeled and more nutrient-dense, but the white ones are peeled and simpler to eat despite being less nutrient-dense.

Soak tiger nuts in water to peel them, or purchase peeled nuts from the shop.

A handful of nuts every day is sufficient to keep your weight stable.


How many tiger nuts should I eat a day?

There has been no research on how many tiger nuts can be consumed. A handful of the nuts each day should enough. Because of the high fiber content, anything beyond that might induce stomach cramps and other problems.

What is tiger nuts good for?

Tiger nuts have a lot of fiber. Dietary fiber has been demonstrated to enhance digestion by increasing stool frequency and alleviating constipation. Some individuals believe that tiger nuts increase male sex desire.

Is it good to eat tiger nut everyday?

Tiger nuts may help lower glucose levels, enhance heart health, strengthen the immune system, improve digestion, and stimulate sex desire when consumed on a regular basis. Tiger nuts are available in a variety of forms, including raw, dried, roasted, and flour. You may simply include them into a variety of meals.

Is tiger nut good for kidney?

We determined that Cyperus esculentus oil has hepatoprotective properties, improves renal function, and preserves hematological status, which means it does not induce anemia and is non-toxic.

Are there any risks to tiger nuts?

Are there any disadvantages to eating tiger nuts? If you consume too many tiger nuts, you may have gas, bloating, cramps, or diarrhea if you have IBS or are sensitive to high-fiber foods, according to Consalvo.

Are tiger nuts better peeled or unpeeled?

As a snack, eat them whole or uncooked.

Raw tiger nuts may be purchased peeled or unpeeled; the latter has a superior taste and more fiber, although this is a question of personal opinion.

Is tiger nut good for high blood pressure?

Tiger nuts are a good source of potassium. This vitamin is thought to be quite beneficial for decreasing blood pressure. In addition to potassium, the magnesium in nuts helps regulate pulse and maintain appropriate blood pressure levels.

Is tiger nut a superfood?

Tiger nuts are a nutrient-dense superfood that may be used in a number of cuisines. They are high in fiber, good fats, vitamins, and minerals, making them an excellent complement to any diet.

Can I chew and swallow tiger nut?

Tiger nuts may be consumed uncooked, with the roughage either swallowed or spat out. They may be baked, roasted, or soaked.” Tiger nut milk is one of the culinary items that tiger nuts are used to manufacture.

Does Tigernut help in weight loss?

Since these tubers contain healthy fats like oleic and linoleic fatty acids, they lower total cholesterol and prevent cardiovascular disease. It also helps with weight reduction by preventing overeating and snacking since its high fibre content, although having a low calorie count, may keep you full.

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