Tiger nuts, aki hausa in igbo, falls in the family of Cyperus esculentus " it is a root vegetable "
"And Yahweh said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food".
Genesis 1:29
These wrinkled, marble-sized orbs are small, tuberous rhizomes of a sedge grass (cyperus esculentus lativum) that’s been cultivated for millennia around the world.
It also known as chufa, yellow nutsedge, or earth almonds, they are not actually nuts, but rather edible tubers.
They are of the size of a chickpea, but wrinkly with a chewy texture and sweet nutty flavor similar to coconut.
In Spain, Egypt , Ghana, Northern part of Nigeria, it is cultivated as crops.
They are now popular in so many other parts of the world as well due to their many health benefits and as more people gravitate towards plant-based foods.
The Spanish have been using tiger nuts to make their traditional creamy beverage, horchata, since the 18th century.
ln Egypt, Nigeria and Ghana, it is traditionally used as both food and medicine, while in some countries it is seen as weed.
Tiger nut is one of the hottest superfoods in the market, they are not in fact, ordinary nuts. These wrinkled, marble-sized orbs are small, are rich in a variety of nutrients and have been linked to several health benefits
Tiger nut is high in fiber, rich in minerals, a great source of plant protein and a gluten-free food.
Tiger nuts contain a variety of nutrients and beneficial plant compounds.
Their specific nutrient content depends on the type.
There are three main varieties of tiger nuts:
. Black Tiger Nut, Brown Tiger Nut, Yellow Tiger Nut
TIGER NUTS NUTRITIONAL CONTENT
Carbohydrate, Protein, Fat, Iron, Prosphorus,
Vitamin C, Magnesium, Zinc, Potassium,Calcium.
Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases like cancer and heart disease.
Tiger nuts also contain antinutrients, such as phytates, oxalates, saponins, and tannins, which can reduce nutrient absorption in your gut.
GOOD FOR PREGNANT WOMEN AND LACTATING MOTHERS
Tiger nuts are also great for pregnant women due to their high nutrient content.
Disclaimer: If you are pregnant, always consult your doctor before including any food items on your regular diet during pregnancy.
Tiger nuts, being rich in fiber, helps in reducing the risk of high blood pressure and overweight problems of pregnant women.
It can be considered a healthy alternative for lactose intolerant person.
Milk is essential during pregnancy, but individuals with lactose intolerance cannot consume milk, tiger nut milk can serve as an alternative during your gestation period.
Pregnant mothers need a wide range of vitamins in their diet during pregnancy.
Tiger nuts contains a large number of vitamins, making them ideal for pregnant women.
Tiger nuts are famous for boosting the production of breast milk from a woman’s breast during pregnancy.
Tiger nuts are also rich in magnesium which helps in the easy contraction and relaxation of the uterus during labor.
Tiger nuts also help pregnant women with improper digestion, bowel problems, and constipation.
LACTATING MOTHERS (BREAST FEEDING MOTHERS)
Are you wondering if there are foods you can eat to support lactation and naturally increase your breast milk production? Well, many foods are considered galactagogues, which can help you to make more breast milk.
Tiger nuts are known for boosting the production of breast milk during lactation.
Nursing mothers should eat a lot of tiger nuts for enough production of their breast milk to satisfy their babies.
Tiger nuts, Dates, Coconut, Guinea Corn and fruits are perfect mix to help breast feeding mothers lactate.
AN EXCELLENT SOURCE OF PLANT PROTEIN
Those who follow a vegan or vegetarian diet will enjoy adding tiger nuts to their diet. With flexible preparation, tiger nuts can provide an excellent source of non-meat protein. Tiger nuts can be made into both milk and flour, both of which are versatile enough to substitute for wheat flour and dairy in a variety of dishes. Eating tiger nuts provides 2 grams of protein per one ounce serving. Rich in amino acids, tiger nuts provide protein for the natural regulation of the cardiovascular system and proper functioning of cellular activity that prevents the risk of cancer.
A GOOD SOURCE OF MINERAL AND AMINO ACID
Tiger nuts contains many trace minerals vital to the healthy functioning of your body's different systems. High levels of potassium and phosphorus help with bone density and bone health. These are especially important for pregnant and post-menopausal women. Tiger nuts also contain magnesium which is vital for the normal functioning of the body, as it is required to carry out more than 300 biochemical reactions in the human body. It is especially helpful for proper muscle and nerve function.
IMPROVES CARDIOVASCULAR HEALTH
Incorporating tiger nuts as part of a heart-healthy diet can help lower these levels, leading to more open and supple arteries. This, in turn, allows better blood flow throughout your body and reduces the risk of blockage that can lead to a heart attack.
Tiger nuts are also rich in the Vitamin E group different fat-soluble compounds that are rich in antioxidant qualities. Antioxidants help improve overall heart health by reducing free radical molecules in the body that damage your cells. They also have anti-inflammatory properties, which lower blood pressure.
HELP CONTROL METABLOLIC SYNDROME
Tiger nuts are rich in fiber and arginine, both of which can contribute to lower blood sugar levels. They also contain compounds that may reduce how much sugar is absorbed in your gut after a carb-rich meal.
Metabolic syndrome is a precursor to pre-diabetic conditions and Type 2 diabetes. Eating more plant-based protein instead of animal protein has been shown to have a positive effect on the health of those with metabolic syndrome and diabetes.
In addition, eating a diet high in protein and low in simple carbohydrates is useful to those who control their diabetes through proper diet and exercise.
The high fiber content of tiger nuts also helps manage diabetes and regulate blood sugar. Fiber regulates digestion, which in turn releases energy to your body in a steady stream. Instead of a quick processing and "dumping" of energy into the body from simple carbohydrates, a fiber-rich diet helps regulate blood sugar levels, avoiding dangerous peaks and crashes that can lead to unhealthy cravings.
AS AN ALTERNATIVE DIARY
It is a non-dairy option for those who are lactose-intolerant, tiger nuts can be successfully incorporated into many limited diets.
Tiger nut milk is quite creamy and offers a slick, smooth, nutty and rich flavor. Processing the tuber into milk may be done at home, giving those who are lactose intolerant a tasty alternative to cow's milk and another dairy. Tiger milk contains healthy dietary fats and is completely created from plants. It's also a good alternative to soy milk, which some people also avoid for health reasons. Finally, for those with nut allergies, tiger nut milk is safely consumable - despite the name, tiger nuts aren't nuts, but rather small tubers.
Those with Irritable Bowel Syndrome and other digestive complaints may find relief from a high fiber diet.
INCORPORATING TIGER NUTS IN DIET.
Tiger nuts can be added to your diet in many ways. They can be consumed raw or cooked, eaten on their own or used as part of meals, dairy-free products, or baked goods.
Tiger nuts are versatile and may be consumed in a variety of ways. You may purchase tiger nut milk, or make your own at home. Tiger nuts can also be processed into a non-wheat flour, ideal to substitute into many baked goods or homemade pasta recipes. You may also prepare tiger nuts as you would any other tuber - boiled, baked, or roasted. Although they're smaller than other potatoes and may take a bit more preparation, they yield a rich, slightly earthy flavor and take to a variety of different seasonings.
FACILITATE WEIGHT LOSS GOALS
High fiber diets help those who are dieting eat less while still feeling full. The fiber also controls your blood sugar levels, reducing unhealthy cravings for processed sugar or unhealthy fats. If you're focusing on counting calories for weight loss goals, eating satiating foods low in calories helps you reach your goals. With 120 calories per serving and whopping 10 grams of dietary fiber, tiger nuts can be an excellent addition to your low-calorie diet. In addition, the fact that tiger nuts can also be made into flour gives you an option for high protein pasta or baked goods, in lieu of bleached white flour.
IT BOOST YOUR IMMUNE SYSTEM AND HELP FIGHT INFECTIONS.
Tiger nuts may contribute to the body building up a stronger immune response against infections, including those from antibiotic-resistant bacteria. Yet, more research are needed.
In one test-tube study, tiger nut extracts were tested against several types of bacteria that can cause an infection in humans.
The extract was effective against E. coli, Staphylococcus, and Salmonella bacteria
Another cell study found similar results. The researchers added that tiger nut extracts might also be effective at fighting antibiotic-resistant bacterial infections
Tiger nuts contain a good amount of Vitamin C - a vitamin that helps your immune system function better and wards off viral and bacterial illnesses.
They also contain potassium, another mineral that enables your body to ward off disease.
There are antibacterial properties in tiger nuts, also, which can actually help your body fight off invaders.
In addition to Vitamin C, tiger nuts also contains a large portion of your recommended vitamin E allowance. Vitamin E and oleic acid found in tiger nuts are especially beneficial to a functioning immune system, and can even help those with compromised immune systems stay healthy.
IT MAY ACT AS AN APHRODISIAC
Tiger nuts help in boosting libido. Ayurveda mentions tiger nuts as an aphrodisiac helping in increasing your testosterone levels and enhancing the quality of sperm.
Tiger nuts are used as a natural aphrodisiac in some parts of the world.
Tiger nuts have a history of being used to boost libido.
It has been confirmed that their libido-boosting effects is 80 percent within few days of consumption.
They are used as aphrodisiacs in Ayurvedic medicine.
In addition tiger nut has been used by African men for generations to naturally treat men erectile dysfunction, increase sperm count, improve sexual performance and boost libido.
A study showed that tiger nuts helped preserve testicular weight and sperm production following heavy metal poisoning.
IT HELPS IN DIGESTION
Tiger nuts are high in dietary fiber. As a starchy root plant, they help provide necessary "roughage" to your diet.
The fiber in food aids your digestive system.
Fiber-rich foods help you feel full, for more extended periods of time.
They also slow digestion, which allows your gut to process your food steadily. Slow and consistent digestion helps regulate your gut and gives it plenty of time to absorb all the nutrients from your food. Furthermore, it helps your body experience regular, healthy bowel movements.
HOW TO EAT TIGER NUT
Tiger nuts can be eaten raw with the roughage swallowed or spit out. They can be roasted, boiled or soaked.
The food products that tiger nuts are being used to make include tiger nut milk. You can extract milk from them, add a bit of water, blend and strain it. For those who are lactose intolerant, this is a good dairy substitute. You can add cinnamon sticks to flavour it. There’s also tiger nut flour. When you extract the milk and you strain it, whatever is left can be used as animal feed, or it can be dried in the oven to make flour. Oil can be extracted from tiger nut as well
HOW TO PREPARE TIGER NUT MILK
You can make your own delicious tiger nut milk at home.
Things you need to make a delicious homemade tiger nut milk
. 2 cups of raw tiger nuts
.4 cups of clean water
.¼ teaspoon of sea salt
. Flavor of your choice; (optional)
Cinnamon, Ginger, Apple, Chocolate, Banana, Vanilla, Honey, Maple, Dates and other fruits and spicies
. A mason jar
. A strainer
. A blender
DIRECTION
. Mix the nuts and salt and place them in a mason jar.
. Pour water over them and cover and soak for 24 to 48 hours (the longer they soak, the better).
. Once they are soaked, pour them through a strainer and rinse them well.
. Place the tiger nuts in the blender and add two cups of water. You can also add any flavor to them.
. Blend the nuts with water until you get a smooth and creamy mixture.
. Pour this blended mixture through a mesh strainer to separate the milk.
. Blend the nuts again if needed to obtain more strained milk from them.
. Pour the milk into a glass jar and store in the refrigerator. It will stay good for up to three days.
Before I drop my pen, I would like to appreciate my junior sister, Mrs Carol Ngozi Ezeji, a teacher in a college in London, United Kingdom, she requested that I write an article on the topic of tiger nuts.
It took me sometime to research about it, but I enjoyed the time I spent learning about it, because it opened my eyes to this superfood.
Thank you sis!
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