About Tiger Nut and Its Health Benefits

Tiger nuts (fresh or dried) have a lot of nutritional values which most people may not be aware of. These nutrients contained in tiger nuts are very beneficial to health; which is why this article has provided you with lots of information on its nutritional benefits which will leave you amazed at how loaded this nut is with essential nutrients.

For anyone who wishes to protect his/herself from diseases that affects the blood sugar, the heart, digestive organs, and more, then you have to read this article carefully!

The Essential Health Benefits of Tiger Nuts are discussed below;

1.       High In Resistant Starch Fibre

Tiger nuts contain resistant starch fibre in a high quantity, and this is associated mostly with root tubers.

Resistant starch is similar to a dietary fibre and is classified as such in terms of function as they are known to contain molecules which are complex in nature and because of its complexity, they cannot be digested and as such freely passes through the stomach and also the small intestine the same.

a.       Helps in Weightloss

Its richness in resistant starch fibre makes tiger nuts good for weight loss. It makes one fuller and helps curb appetite which will lead to weight reduction and less craving for food.

b.      Reduce Spike in Blood Sugar

It also helps to reduce spikes in blood sugar which means that it can improve the sensitivity of insulin in the blood.

This also makes it good for the management and control of diabetes as the resistant starch fibre, also known as insoluble dietary fibre helps regulate the sugar in the blood, thereby reducing the chances of high blood sugar.

c.       Acts as a Prebiotic

Due to its high fibre content, tiger nuts should be consumed in order to help treat various digestive disorders.

It helps to promote or improve the functions of the good bacteria located in the gut or the digestive tract, thereby keeping it healthy and preventing any form of conditions which can lead to irritable bowel movements, constipation and other digestive issues like stomach upset.

In many countries, it has been locally used to treat or relieve diarrhoea and other related digestive problems.

2.       Rich in Potassium

Potassium is one of the minerals which plays a very important role in the body, and while most of the foods we eat may not contain this nutrient, tiger nuts do and is enriched with it.

Potassium is essential to the body as it helps in bone structures, helps in the improvement of the body organ’s and digestive functions, helps in the regulation of the blood levels against pressure and much more.

3.       A Substitute for Milk

There are many people who don’t take cow milk due to their body’s intolerance when it comes to lactose or any milk related product. Tiger nut is a great substitute for such people as it contains no lactose, and as such help them enjoy some related nutrients in milk they have been missing out.

The milk from the tiger nut can be easily be gotten by crushing the nuts and extracting the milk, and the milk is richly fortified with calcium which is good for the bones and teeth in children (boys and girls alike).

The milk also is rich in fat contents and other vital nutrition which most of the non-dairy milk product such as rice milk, oat milk, flax milk etc., doesn’t have.

4.       A Good Source of Magnesium

Tiger nut is a good source of the mineral magnesium according to researches, and is vital for the human health as it helps in the regulation of sugar in the body, plays an important role in making the bone strong.

It also helps in the normal functions of the nerves and muscles, and in processing the body’s protein. Magnesium is good for the body as it help to the keep the body in a healthy state which is why tiger nut is recommended for consumption as many times as possible in order to provide the body with the vital minerals it needs.

5.       Improves Fertility in Men

Medically, this may not have been proven but traditionally, in some Africa countries like Ghana, tiger nuts has been used as an alternative medicine for the treatment of erectile dysfunction and related problems.

Its rich content of the Vitamin E also helps in men fertility issues as it aids in the free and active movement of the sperm which will easily swim to fertilize the egg leading to easy conception.

It also contains other vital minerals which will help boost sperm count and also improves its thickness. It also improves sex drives in both men and women.

6.       Do not Cause Inflammation

Tiger nut is rich in some mineral and vitamins and fortunately does not contain any inflammatory properties such as omega-6 fatty acids which can trigger the cases of inflammation or linger existing ones. This makes it good and also safe for consumption when compared with other related nuts that don't have these benefits.

7.       Improves Blood Circulation

Tiger nut contains Arginine which is one of the amino acids that is contained in the root tuber when in the body it is converted to nitric oxide which plays an important role as it serves as a neurotransmitter.

It helps in the improvement of not only blood circulation but also helps in keeping the vessels of the blood in a relaxed condition. This, therefore helps in preventing some health conditions like chest pain, heart diseases, clogged arteries and even muscle cramps etc., that makes the blood vessels constricted.

Nutritional Values Of Tiger Nuts

Tigernuts Tuber: Per 100g


20 - 25 gr

Fatty acid omega 6

11 - 13%

Oleic acid

70 - 72%


400 - 500 Kcal

Total carbohydrates

45 - 48 gr


18 - 19 gr


5 - 5.5 gr


20 - 25 gr


24 - 32 gr


5 - 7%







Vitamin C


Vitamin B6







What Are Tiger Nuts?

Tigernut should not be confused with other classes of nuts as it is a root tuber and is harvested just like potatoes, yams, cassava and other root tubers. The tubers are the edible part of the plants and it comes with a sweet smelly nutty flavour which is pleasant.

Where are Tiger Nuts Grown?

It has been a major food crop cultivated in Ancient Egypt, northern Nigeria and other Africa countries, India, the Middle East, and Southern Europe like Spain.

It is common in Nigeria and in some countries of the world and is a popular snack in many West African countries which is widely enjoyed fresh. It can be seen in the markets, on street corners and in grocery stores.

Uses and Names for Tiger Nuts

It is one of the enjoyed “snacks” in Nigeria which is mostly called “Hausa groundnut”, “Hausa nuts” or “aya” since it is predominately grown in the Northern part.

Though most people may not be conversant with the milk extract which is mostly processed with dates, and is common in the North and known as “kunun aya” they enjoy the nut in its original state either fresh or dried.

It is called Chufa in Spain and is widely used in the production of local beverage drink known as horchata or rather horchata de chufa.

It is called Atadwe in Ghana as it is widely used to make what is called “atadwe milk” meaning tiger nut milk.

In some countries, it can be processed into various products such as flour, fermented into alcoholic beverages, eaten raw and can even be roasted and made into other kinds of drinks that are refreshing.

In Industries, it is also used for many medicinal and cosmetics products due to its mineral and vitamin-rich content which leads to the improvement of the overall health.

Side Effect

Tiger Nut is good for consumption and is recommended for all, but surely it isn't good for those with irritable bowel syndrome as their digestive system is sensitive to food that contains high fibre such as tiger nuts. And these can lead to health conditions such as cramps, bloating and others.


In most parts of the world, dried tiger nuts are usually common especially where it is not been cultivated and is so because it can stay longer when in a dried state. Fresh tiger nuts can be seen mostly in places where it is grown and has more juice than its counterparts.

But nonetheless, they both provide the body with lots of nutrients which is numerous and safe for everyone including pregnant women. The nutritional benefits it offers can be seen below;

  • High In Resistant Starch Fibre
  • Helps in Weightloss
  • Reduce Spike in Blood Sugar
  • Acts as a Prebiotic
  • Rich in Potassium
  • A Substitute for Milk
  • A Good Source of Magnesium
  • Improves Fertility in Men
  • Do not Cause Inflammation
  • Improves Blood Circulation
  • Contains Healthy Fats


source: finelib.com

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