Tiger nuts, also known as chufa or earth almonds, are an ancient superfood packed with numerous health benefits. Despite their name, they are not nuts but small tubers rich in nutrients.
It is believed that some ancient Egyptians had tiger nuts in their tombs, presumably so they could enjoy them in the afterlife.
In Americans today, they are putting tiger nuts on their grocery shopping lists — and for good reasons. Registered dietitian Gillian Culbertson, RD, LD, calls tiger nuts a superfood. She said: “They’re low in calories and packed with nutrients.”
Here are ten compelling reasons why you should consider incorporating the rising food star, tiger nuts into your daily diet.
1. High in Dietary Fiber
Tiger nuts are a fantastic source of dietary fiber, providing around 10 grams per serving. This high fiber content supports digestion, helps prevent constipation, and promotes a healthy gut by adding bulk to stool.
2. Aids in Weight Management
Thanks to their fiber content, tiger nuts can help you feel satisfied for longer periods, which may reduce the likelihood of overeating and assist in weight management efforts.
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3. Improves Digestive Health
Tiger nuts serve as a natural remedy for digestive problems. They contain resistant starch, which acts as a prebiotic, nourishing beneficial gut bacteria and enhancing overall digestive health.
4. Rich in Nutrients
Loaded with essential vitamins and minerals such as magnesium, potassium, calcium, and vitamins E and C, tiger nuts are a nutritional powerhouse that supports bone health, immune function, and overall vitality.
5. Good for Diabetics
Tiger nuts may assist in regulating blood sugar levels due to their high fiber and resistant starch content, making them a great snack choice for those managing diabetes.
6. Heart Health Benefits
The healthy fats found in tiger nuts, particularly monounsaturated fats, help lower bad cholesterol (LDL) while promoting good cholesterol (HDL), thus supporting heart health.
7. Lactose-Free Milk Alternative
Tiger nut milk, also known as *horchata de chufa*, is an excellent lactose-free substitute for cow’s milk, making it suitable for those who are lactose intolerant or following a plant-based diet.
8. Boosts Immune System
Tiger nuts are rich in antioxidants like vitamin E, which help combat oxidative stress and protect cells from damage, thereby enhancing the immune system.
9. May Have Antibacterial Properties
Initial studies indicate that tiger nuts possess antibacterial properties, which could help combat certain infections, although further research is necessary in this area.
10. Promotes Skin Health
Tiger nuts are packed with antioxidants, particularly vitamin E, which helps promote skin health by combating free radicals, minimizing the appearance of aging, and enhancing skin elasticity.
