Tiger Nuts Benefits & Side Effects
Tiger nuts are an important culinary and nutritive crop in various parts of the world and have been throughout history, but there are many surprising benefits of this popular tuber.
What Are Tiger Nuts?
Tiger nuts are the edible tubers of the Cyperus esculentus plant, which has been cultivated for at least 9,000 years for its nutrient density and oils. These nuts aren’t actually nuts, although they are commonly referred to as earth almonds. While these plants are considered weeds in certain places, the dense nutrient profile of these tubers make them an important crop and source of starch – far more than sweet potatoes and regular potatoes.
Tiger Nuts Nutrition
In terms of nutritive value, tiger nuts also possess high levels of fiber, magnesium, potassium, and protein, as well as calcium, vitamin E, iron, and vitamin C. Their high starch content means a high carbohydrate level, and there are approximately 120 calories in one ounce of these nuts. There is also a good amount of healthy fats, primarily oleic and linoleic acid, which are healthy monounsaturated fats.
Tiger Nuts Benefits
The most impressive benefits of tiger nuts include their ability to improve cardiovascular health, reduce cholesterol levels, prevent diabetes, relieve headaches, and lower your risk of cancer, among others.
Headaches
The anti-inflammatory nature of these tubers is well studied, and it can help cut down on the pain and discomfort of migraines and headaches.
Digestion
Dietary fiber is essential for stimulating digestion and peristaltic motion and thus reducing symptoms of both constipation and diarrhea.
Immune System
There is a good amount of vitamin C in these tubers, which can provide a boost to the immune system.
Weight Loss
Despite having a moderate amount of calories, the high fiber content can keep you feeling full, thus preventing overeating and snacking, and aiding weight loss efforts.
Diabetes
While there is a lot of starch in these tubers, they are complex carbohydrates and can help to control blood sugarlevels in the body and moderate symptoms of diabetes.
Anti-aging Properties
With antioxidant vitamins like vitamin E, as well as polyphenolic compounds, these tubers have a strong antioxidant potential and can prevent premature aging, wrinkles, blemishes, and age spots.
Cholesterol
With beneficial fats like oleic and linoleic fatty acids, these tubers can loweroverall cholesterol levels and prevent cardiovascular disease.
Cardiovascular Health
Potassium has a particularly high presence in these tubers, which is a natural vasodilator, and thus able to lower blood pressure and protect cardiovascular health.
Cancer
As with any antioxidant food, these tubers can reduce free radical activity and lower your risk of cancer and chronic inflammation.
Tiger Nuts Side Effects
There are very few side effects of eating these nuts aside from the following:
Potential allergic reactions: Allergies to these tubers are possible and may manifest as stomach issues, such as nausea, vomiting, or excess flatulence.
Gastrointestinal problems: If you consume too many of these tubers, the high level of dietary fiber could have a constipating effect, so be sure to consume these nuts in moderation.
