Tiger Nuts can be very beneficial for women and males as well but let’s discuss the tiger nut benefits for women in this article.
What are tiger nuts
Tiger nuts are edible tubers that are hard and wrinkled on the outside and chewy on the inside. They were first cultivated in Egypt and used by the Egyptians, the Chinese and the Persians both for food and medicinal purposes. They have an earthy, sweet taste and are classified as a high energy and nutrient dense super food.
Tiger nuts can be boiled or soaked in water to make them easier to chew. They are vegan and make for a healthy snack. They have to be stored in air-tight containers or under refrigeration to prevent them from turning rancid.
Benefits of tiger nuts
1. Good For Vegans
Tiger nuts are gluten free and tiger nut milk is lactose free which makes it an ideal non allergic vegan food.
2. Rich in Minerals
Tiger nuts have significant amounts of proteins, minerals like calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, vitamin C, vitamin E, folic acid, dietary fibre and fats. The mineral content helps keep bones and teeth healthy, maintains muscle and nerve health, maintains proper functioning of the reproductive system and boosts the immune system. Oleic acid in the nuts helps lower bad cholesterol levels.
3. Good Gut Health
Their fibre is pre-biotic which means they promote the growth of probiotic bacteria or good gut bacteria which makes digestion smooth. They also contain digestive enzymes which help in the proper digestion of food in the gut thus preventing gas, indigestion and diarrhoea. They also have anti bacterial properties which makes them effective against harmful gut bacteria like E. coli and salmonella.
4. Protection from Diseases
Tiger nuts are antioxidant rich which protect your body against chronic diseases and certain types of cancers.
5. Helpful in Blood Pressure
Fibre and amino acids in tiger nuts help regulate blood sugar levels and increase insulin sensitivity and lower blood pressure.
6. Cardiovascular Health
They are rich in monounsaturated fats which help lower cholesterol levels and reduce the risk of heart attack, stroke, and cardiovascular diseases. They have also been used as an aphrodisiac for centuries.
Tiger nut benefits to women
1. Increases Estrogen Level
In addition to the above common health benefits, Tiger nuts also increase the amount of the female hormone estrogen in women and hence increase their fertility and sex drive. Estrogen controls the female reproductive system and the development of secondary sex characteristics. It regulates menstruation thereby increasing the chances of pregnancy. Tiger nut contains vitamin E which is essential for normal ovulation, maintenance of pregnancy, and placenta formation.
2. Good for Pregnancy
It has proteins and essential minerals which makes it an excellent food for pregnant women. Minerals like phosphorous, potassium, zinc, selenium, and copper aid the healthy growth and development of the fetus. Tiger nuts also contain glycine that helps strengthen cell membranes.
3. Facilitates Breastmilk Production
During lactation, consumption of tiger nut milk increases the production of breast milk which facilitates the baby’s growth.
4. Healthy for Skin
Tiger nuts are a good source of vitamin E which makes a woman’s skin stay smooth, blemish free and helps prevent premature aging.
Ways to add tiger nuts to your diet
You can eat them raw or roast, dry, bake, soak and boil or grind into flour or make a drink out of it. Alternatively, you can blend the nuts and strain them to make tiger nut milk and add honey or sugar to sweeten it.
You can also add it to oatmeal, quinoa, smoothies, yoghurt and salads to enhance taste and nutritive value. You can also add them to dry fruit mixes to make energy bars. The dried nut flour can be used in making bread and baked goods.
However, frying them in oil increases their calorie content and toasting them lowers their nutritive value.
Tiger nut milk recipe
Soak a cup of tiger nuts in water overnight. Add the soaked nuts to a blender and blend till coarse. Add 4 cups of water and blend till smooth and creamy. Strain and pour into a bottle. You can drink it and store it for up to 3 days in the refrigerator.
Side effects
- Tiger nuts contain certain anti-nutrients like oxalates, saponins, and tannins which may interfere with the absorption of nutrients in your gut.
- They have a high fiber content which can cause abdominal pain, gas, and bloating, and hence first-time consumers must increase portion size gradually.
- They have both carbohydrates and sugar and must be consumed in moderation by weight watchers.