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Health Benefits of Tiger Nut

Benefits of Tiger Nut
Health Benefits of Tiger Nut Recipe

As science may have it, tiger nut is one of the perennial herbaceous plants that is commonly found in Northern parts of Africa and the Mediterranean. Tiger nut has lots of health benefits that are useful for our daily consumption below are some researches why tiger nuts very useful for both men and women especially the pregnant women.

Regular eating of tiger nut, you get a lot of vitamins and boost the immune system, also prevent you from harmful diseases. Below are researches of tiger nut to health

Essential Values of Tiger Nut 

  • Tiger Nut works as a Probiotic

  • Tiger nut induces the growth of beneficial microorganisms such as gastrointestinal tract and bacteria. Probiotic services as a source of energy for the positive gut bacteria that keeps your digestive system more active from fungi.

  •  Tiger nuts help in Digestion

    With the health benefits, and nutritional value of tiger nuts, which serve as amazing food for the body system. tiger nuts alleviate issues like irritable bowels, stomach disorder, and stomach issues. it can be used for traditional medicine, the treatment of indigestion and also use as a solution in folk medicine, diarrhea, and flatulence.

  • Rich in  Magnesium

    Adequate magnesium intake is vital for the normal functioning of the body system, as it is required to carry out more than 300 biochemical reactions in the human body. Researches have revealed that 100 g flour of tiger nuts contains between 13 to 17 percent of magnesium, which helps to promote normal nerve and muscle function, regulates sugar, maintains high blood pressure to normalcy, and strengthen bones,  lowers the risk of hypertension, process protein and keep you healthy.

  • Tiger Nut Protects Against Cardiovascular Disease

    The National Health Institute on Medicine and dietary supplements have stated that vitamin E acts as a catchall reference for different fat-soluble compounds that are rich in antioxidant qualities. Hence tiger nuts are rich in Vitamin E, all these qualities are present in tiger nut milk.

  •  Diabetes Control

    The high insoluble dietary fiber present in tiger nut regulates blood sugar levels in the body and helps the diabetic patients stay healthy.

  • Tiger Nut Helps To Boosts ‘Good’ (HDL) Cholesterol

    Tiger nuts help to reduce cholesterol and contain a light amount of oleic acid. Oleic acid is a MUFA (monounsaturated fatty acid) that helps increase your high- density lipoprotein (HDL)

  •  Tiger Nuts Are Rich In Vitamins E And C

    Research carried out suggest that tiger nuts are enriched with lots of vitamins and minerals, particularly vitamins C and E, potassium and phosphorus. milk from tiger nut has been found to be exceptionally high in these vitamins and other nutrients.

  • Tiger Nuts Are Rich In Fiber

    Tiger Nuts are enriched with high fiber content – around 33%, which is a considerable amount in the body system. A study carried out in 2009 by the University of Miguel Hernandez, Orihuela, it was discovered  that 100g tiger nut flour contains 60 g dietary fiber, mostly the insoluble dietary fiber which is much higher than other popular fiber sources such as apple,  rice bran, oats, cabbage, beans, citrus fruits, and psyllium.

  • It is Non-Inflammatory

    Tiger nut milk is better and safer to consume than other nut-based milk and offers similar levels of essential nutrients. The most amazing thing is that the nut is natural and is mostly because it contains lots of calcium.

  • It is  Rich in Non-Meat Protein source     

     Protein as an important component of every cell in the body and helps to build strong bones, muscles, cartilage, skin, and blood. Hence is among the major body nutrients. as study may have it, tiger nuts are one of the richest sources of non-meat protein that supplies the body with lots of energy beneficial for dairy activity.

    packed tiger nut
    packed tiger nut


    • 2 cups raw tiger nuts
    • 4 cups filtered water
    • ¼ tsp. sea salt
    • Flavorings of the one you would choose (optional) – vanilla, cinnamon, nutmeg, honey, maple syrup, etc. are all lovely.
    • Additional water for pureeing
    • Coconut and Date (optional)
    1. Place your tiger nuts in a bowl or a Mason jar.
    2. Add your sea salt.
    3. Pour your water over the tiger nuts, cover, and let soak for 24-48 hours (place the jar in the fridge so they don’t start to ferment). The longer it soaks on water, the softer they will be and better they will puree into milk.
    4. Once soaked, pour the tiger nuts and liquid through a colander and rinse well.
    5. Place the tiger nuts in your blender and add 2 cups of filtered water. You don’t want to use a ton of water here in order to preserve the flavor of the tiger nuts. You can always add more water later to your satisfaction, so start with less than you think you need.
    6. If you are adding any flavorings (0ptional)
    7. Grind until smooth and creamy (2-4 minutes, depending on the blender).
    8. Pour through a fine mesh strainer, nut bag, cheesecloth, etc. to separate the milk from the pureed tiger nuts.
    9. Place the tiger nut puree back in the blender and add another 1-2 cups of water. Puree again for a couple minutes.
    10. Strain off the milk. You add the second batch to mix up with the first batch because the subsequent recipe won’t be as rich and creamy as the very first batch.
    11. You can re-process the tiger nuts 2-3 times.
    12. Once you’re done, pour the milk into a glass jar and store them in the fridge for up to 3 days (it’s rare that it will stay good past 3 days in my experience).
    13. You can use the tiger nut pulp in your smoothies, or just eat it off the spoon.

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