17 Great Benefits of Tiger Nuts
Do you want to cure your current
health issues and get all the essential nutrients in your body at the same
time? If so, then you need to eat tiger nuts (known also as Cyperus esculentus,
earth almonds, nut grass or yellow nutsedge). Now you might be wondering what
tiger nuts are and what their health benefits are. This article will inform you
about tiger nuts, their health benefits and possible side effects.
What are tiger nuts
Tiger
nut is a nut belonging to the crop of the sedge family which is spread all over
the world. It is present mostly in the Western Hemisphere and the Southern
Europe, Madagascar, Africa, Indian Subcontinent and the Middle East. It has
also become quite common in many other regions including China, Hawaii,
Ukraine, New Guinea, New South Wales, Java and various oceanic islands.
The
tiger nuts crop can be found as weed, crop or in the wild. There is evidence
that it was cultivated in Egypt since the sixth millennium BC and for several
centuries in Southern Europe. This crop is cultivated due to its edible tubers
known as tiger nuts or almonds for the preparation of “horchata de chufa”, a
sweet milk-like beverage. But it is considered as a weed in most countries (1).
Description
The
tiger nuts plant is an annual plant which grows up to 90 cm tall with solitary
stems growing from tuber. The plant is reproduced by rhizomes, seeds and
tubers. The stems are triangular in shape and have slender leaves about 3 to 10
mm wide. The seeds of the plant are quite unique with a cluster of flat, oval
seeds surrounded by four leaves at 90 degrees to each other. They are about 5
to 30 mm long and are linear to narrowly elliptical with 8 to 35 florets. The
color ranges from straw colored to gold-brown. They can produce a total of 2420
seeds per plant. The plant foliage is quite tough and is often mistaken as a
grass.
The
roots are quite complex and extensive with fine, fibrous roots and rhizomes
with small but hard spherical tubers. The tubulars are about 0.3 to 1.9 cm in
diameter and the color varies between brown, black and yellow. A single plant
can produce about several thousand tubers during a growing season. The foliage,
rhizome and roots die with cool temperature but the tubers flourish during the
spring season when soil temperature is above 5 degree Celsius. They can
resprout several years later. Many rhizomes are formed when the tubers
germinate and end in a basal bulb near soil surface. The basal bulbs initiate
the leaves and stems above ground and the rootunderground is wind pollinated
and needs cross pollination.
Cultivation
The
plant requires a mild climate. The flowering stops with low temperature, light
intensity and shadow. The tuber initiation is stopped by high levels of
nitrogen, gibberellic acid and long photoperiods. The flower initiation usually
starts under photoperiods of 12 to 14 hours per day.
The
soil depth required for the growth of tubers is around 30 cm but most are
present in the top or upper part. They can bear many adverse soil conditions
which include periods of drought and flooding and can survive soil temperature
around -5 degree C. They grow best on moist and sandy soils with pH between 5
and 7.5. They don’t tolerate salinity (measure of the salts dissolved in
water).
Plantation
The
planting is mostly done on flat soils with ridges to favor irrigation. The
separation between the ridges is about 60 cm and the seeds are planted with
hand. The distance between the seeds should be from 15 to 20 cm and the depth
of the seeds should be kept around 8 cm. The seeds are planted between April
and May and need to be irrigated every week until they are harvested in
November and December. Tubers are formed about 6 to 8 weeks after the seeding
emergency and grow quickly during July and August. The maturing takes about 90
to 110 days. The average yield is somewhere between 10 and 19 t/ha.
History
The
tiger nuts were a great source of Nutrition for the Egyptian people at least in
the 5th millennium B.C. The Egyptians believed that it was the most ancient
food found in Egypt after Barley and Emmer. The illustrations of Cyperus Grass
are found in many tombs and it was discovered in the stomach of mummies by F.
Netolizki in the Ancient Egyptians and their influence on the Civilization of
Europe by G. Elliot-Smith.
Prehistoric
tools have found the traces of C.esculentus tuber (tiger nut plant) from the
early Archaic period in North America about 9,000 years ago at the Sandy Hill
excavation site at Mashantucket Pequot Reservation in Mashantucket Connecticut.
It is believed that the tubers were a source of food for the Paleo-Indians.
The
plant is also cultivated in Spain besides Egypt where it is used for many
commercial purposes in mild climatic regions. The plant was first introduced by
the Arabs in the Valencia region. They are found in California and were grown
by the Paiute in Owens Valley. The plant is also cultivated in many other
countries like Yemen, Morocco, Pakistan, Iran, Iraq, Mexico, Chile, USA, Niger,
Nigeria, Gambia and Mali.
Nutritional
value of tiger nuts
Earth
almonds (tiger nuts) are filled with different kinds of nutrients (2). The following table will help you know better about the
nutritional composition of tiger nuts (3):
Composition
of Tiger Nuts Tuber (g/100 g)
|
Moisture
|
26
|
|
Lipid
|
24.49
|
|
Fiber
|
8.91
|
|
Starch
|
29.90
|
|
Ash
|
1.70
|
|
Protein
|
5.04
|
|
Sucrose
|
13.03
|
|
Carbohydrates
|
43.30
|
|
Sugar
|
15.42
|
Health benefits of tiger nuts
Tiger
nuts are quite healthy and help to prevent heart attacks, thrombosis and
activation of blood circulation. They also prevent cancer due to the high
content of soluble glucose. Some investigators have also found that they have
the ability of reducing colon cancer. They have high fiber content and
delicious taste which makes themideal for healthy eating.
Some
major health benefits of tiger nuts are described below:
1.
High fiber content
The
tiger nuts have quite a high fiber content in them. They have higher fiber
content than oats, cabbage, carrot, plums and Chia seeds. This fiber helps the
organism to prevent constipation (4).
It also acts as an appetite suppressant and helps to control body weight.
Cardiologists
recommend eating tiger nuts because they have the similar lipid profile to
olive oil which is considered one of the healthiest oils.
2.
Blood pressure control
Tiger
nuts are quite helpful in controlling the blood pressure of the body. These
nuts have high amount of amino acids in them. There are different type of amino
acids present in tiger nuts but arginine is regarded as the most commonly found
amino acid.
The
Mayo Foundation for Medical Education and Research has named arginine the
forerunner of nitric oxide which keep our blood vessels wide enough to allow the
normal blood flow. Arginine helps in conditions which are worsened by
restricted blood vessels like heart failure, blocked arteries, chest pain,
artery diseases not affecting the heart or brain, muscle cramps, erectile
dysfunction and headaches caused by swollen blood vessels (5).
3.
Helpful against malnutrition in under developed nations
Tiger
nuts are essential nuts and locally grown food source for fighting malnutrition
in places like Africa. They have a higher amount of starch, good fiber content,
a high fat content, rich in sodium, calcium, magnesium, phosphorous, iron,
copper, manganese and zinc and also have a higher amount of vitamin C and E content. Many important amino acids and some B-complex vitamins are also present in tiger nuts. They are quite good for
diabetics and can be consumed roasted, dried or raw (6).
4.
Helps in regulating blood sugar levels
One
of the great health benefits of tiger nuts is that they are helpful in managing
blood sugar levels. They have insoluble fiber in them which is quite helpful
for diabetic patients. Insoluble fiber is quite essential for diabetic patients
because they don’t cause ups and downs in the blood sugar levels.
5.
Good source of vitamins
Different
reports have suggested that tiger nuts are packed with minerals and vitamins.
They have high content of vitamin E and C in them and also minerals like
phosphorous and potassium. Yogurt is now made of added tiger nut milk for
improving the nutritional content (7).
6.
Digestion
Tiger
nuts are quite beneficial for the digestive system. They are used for dealing
with stomach cramps, irritable bowels and other stomach issues. They have been
used in traditional medicine for curing diarrhea and flatulence. They are also
quite helpful in treating dysentery and indigestion (8).
7.
Protection against cancer and cardiovascular diseases
Tiger
nuts have a rich content of vitamin E in them. The Office of Dietary
Supplements of the National Institute of Health suggests that Vitamin E belongs
to a group of fat soluble compounds with unique antioxidant properties.
Antioxidants protect the body from free radicals which are the molecules with
unshared electron.
The
unshared electron interacts with oxygen to create reactive oxygen species which
is damaging to the body. Vitamin E also protects the body by stopping the
development of reactive oxygen species. Research has proven that vitamin E has
colorectal cancer prevention properties (9).
8.
Healthy substitute for lactose intolerance
The
milk obtained from tiger nuts is quite a healthy substitute for people who
can’t drink cow’s milk due to lactose intolerance. Tiger nut doesn’t have any
lactose in it and can be eaten as a substitute of milk which has high content
of calcium in it and helps in bone building and growth of children. The tiger
nuts milk has the highest nutrition among all the non-milk substitutes (10).
9.
Good source of magnesium
The
Office of Dietary Supplements suggests that magnesium is quite important for
the normal functioning of the body because it carries out over 300 biometric
reactions in the human body. Some previous studies have suggested that a 100 g
of tiger nuts has about 13 to 17 percent of magnesium which promotes the normal
nerve and muscle functioning, maintains blood pressure, maintains blood sugar
levels, strengthens the bones and keep a person healthy (2, 11).
10.
High iron content
Vegan
diets are more efficient when the iron intake isn’t diminished. When you add
tiger nuts to your diet then your overall health becomes better because this
vegetable root has high iron content in it. Tiger nuts contain more than iron
than the milk of cow and as much as liver or red meat. You can snack on tiger
nuts or bake them with tiger nut flour. You can add plenty of vitamins and
minerals by eating tiger nuts. It strengthens your whole body (11).
11.
Prevention of diseases
Tiger
nuts have amino acids like arginine which create an effective way to keep the
heart diseases at bay. Arginine helps in decreasing the chances of blocked
arteries, erectile dysfunction and muscle cramps. The presence of vitamin E in
tiger nuts helps in avoiding heart diseases and cancer. These nuts are
beneficial especially against colon cancer by feeding the friendly bacteria
which are passed by other foods. The starch in tiger nuts also helps in proper
digestive functioning and insulin sensitivity (12).
12.
Starch resistant
Tiger
nuts are the best whole food source of a specific type of fiber known as
resistant starch. The pleasant flavor and texture adds to it. Resistant starch
is a beneficial pre-biotic which means that it feeds on the good bacteria in
the digestive system.
Resistant
starch has been a hot topic of debate in the health world and more research has
shown the unique benefits of this plant fiber. For example, research has
indicated that starch resistant is a powerful factor in preventing and treating
diabetes and obesity. But one thing should be kept in mind that introducing
starch resistant foods like tiger nuts in your diet may produce symptoms of a
shift in gut flora. You should introduce tiger nuts slowly and observe if you
experience any symptoms of gas or bloating. If you observe these symptoms then
you need to slowly increase the tiger nuts in your daily diet starting at just
one or two per day.
13.
Good source of non-meat proteins
Protein
is quite important for a person’s diet. The United States Department of
Agriculture states that it helps in building bone, cartilage, muscles, skin and
blood and functions like a building block for enzymes, vitamins and hormones in
our body. Protein also keeps us energetic throughout the day.
A
2007 conducted in the University of Ibadan in Ibadan, Nigeria was conducted in
which the researchers discovered that tiger nuts are an excellent source of
obtaining protein from plant matter (9.7%) which is almost equal to protein
from whole wheat (9.8%) (13).
14.
Boosting potassium in the body
Tiger
nuts have high potassium content in them and the University Of Maryland Medical
Center states that it is an essential mineral which helps in the proper
functioning of the cell and other body organs, particularly the heart.
Potassium is quite essential for the body to maintain the regulation of muscle
contraction, digestive functions and controlling blood pressure levels.
15.
Rival to the ‘Heart Healthy’ oils
Most
people know that avocados and olive oil are good fats but you might not know
that tiger nuts also come in the same category. They have good fats which comes
from vegetables and not animal fats which are high in cholesterol. The oil from
tiger nuts has only 18% saturated fat and 82% unsaturated fat which is close to
olive oil with 14% saturated fat and 86% unsaturated fat.
16.
Controlling diabetes
The
highly insoluble dietary fiber in tiger nuts helps in regulating the blood
sugar levels which in turn helps the diabetic patients to remain healthy.
17.
Good for skin
A
large amount of vitamin E is present in tiger nuts which helps against wrinkles
and premature aging and helps in keeping the skin young and healthy.
Side effects of tiger Nuts
Tiger
nuts provide protein, fiber, nutrients and other micronutrients to the body but
they also have some side effects in the form of allergic reactions. They have
the side effects similar to those faced by eating other nuts. Some major side
effects of tiger nuts are specified below:
1.
Skin reactions
The
‘TeensHealth From Nemours’ states that the most common type of food allergy
reactions is skin reaction. Some typical skin reactions include rash, swelling
around the mouth and eye, itching, general redness and tingling sensation in
the mouth. A common allergy caused by eating tiger nuts is known as angioedema.
Some people also get canker sores which are small, painful mouth ulcers (14).
2.
Respiratory reactions
Some
typical allergic reactions affecting the digestive system include coughing,
running nose and sneezing. The respiratory allergic reactions caused from nuts
like tiger nuts can cause life threatening side effects. The swelling in throat
can cause shortness of breath and a tight feeling in the throat; these symptoms
require immediate treatment. The University of Chicago has reported that throat
tightness is a common side effect in nut allergy by 53 percent. The shortness
of breath is present in 41 percent and wheezing in 29 percent. Breathing or
smelling the nuts usually doesn’t cause any allergic reactions but sometimes a
rare reaction can occur (15).
3.
Gastrointestinal problems
Nuts
are high fiber foods which is a quality making them quite healthy. You should
eat fiber to aid digestion. But stomach problems like bloating, diarrhea and
gas can occur if you eat a lot of fiber. When you eat too many tiger nuts
during one evening then you can remain in misery the next day. The National
Institutes of Health suggests that adult should eat between 20 and 35 grams of
fiber per day.
4.
Increase in weight
Nuts
have high fat content in them. But most of the fat in unsaturated and lowers
calories; high fat means high calories. The Harvard Medical schools states that
when you add tiger nuts to your diet then you should look for other healthy
sources for lowering calories to counter this effect. This snack could increase
your weight if you don’t do this.
5.
Systemic reactions
The
University of Chicago states that when the children are about 14 months then
about 75 percent of them develop nut allergies on their first exposure. A
serious allergic reaction is known as anaphylaxis which can cause stomach collapse,
low blood pressure and loss of consciousness. Death can also occur in case of
lack of proper treatment. Experts recommend that people with nut allergies
should keep epi-pen with them at all times which contains adrenaline. You
should administer it as soon as the reaction starts.
6.
Diverticular disease
People
suffering with diverticulosis develop small sacs known as diverticula in the
muscles of the intestine. There have been reports that tiger nuts don’t
actually cause diverticula but there is a risk of developing this disease if
eaten in large quantity.
How
to prepare tiger nuts
Tiger
nuts are quite easy to make. They have a crunchy texture and a sweet
flavor.They are quite pleasant to eat too. The method of making tiger nuts is
described below:
- You should get organic gemini tiger nuts from the market. They should be hydrated in water before eating.
- Put one ounce of tiger nuts in a small bowl with filtered water for 12 hours. It seems a small quantity but they can expand very quickly.
- Drain the liquid in the morning and eat tiger nuts with breakfast.
- You can also add another ounce of dry tiger nuts to the bowl and cover it with filtered water. They will be ready for the next day.
Some
people soak tiger nuts for 48 hours. You should experiment and choose the
soaking time which suits you best. Generally 12 to 24 hours is sufficient and
preferable.
Storage
Tiger
nuts require a considerable amount of time for storing and drying. The starch
content of tiger nuts decreases and the sugar content increases during storage
process (3). These nuts can be stored dry and dehydrated by soaking them; they
don’t lose their crisp texture. Soaking should be done overnight. Dried nuts
usually have a hard texture and they should be soaked for making them edible
and ensure good sensory quality.
Conclusion
This
post summarizes information about history, cultivation and nutritional values
of tiger nuts, describes their benefits, side effects, ways to prepare and
store them. Tiger nuts are packed with vitamins and fiber, which makes them a
great addition to your diet. They are helpful in treatment of cardiovascular
diseases, cancer, inflammation and are even a great substitute for milk
products causing lactose intolerance. They are also a valuable source of
magnesium and iron, some of the most important nutrients our body needs.
While
benefits of tiger nuts are countless it is also worth noting that there are
some side effects, too, mainly skin allergies, respiratory reactions and
gastrointestinal issues.
You
should always see a doctor if you are suffering from any disorder or need
proper diagnosis. Use tiger nuts (and other natural remedies) wisely, only with
prior consent of your doctor.
