Tiger nuts, also called yellow nutsedge, chufa and nut grass, are a high-antioxidant food that offer many healthy benefits. Tiger nuts aren’t actually part of the nut family, so they’re safe for those who suffer from a peanut allergy. The name refers to the tuber of the plant Cyperus esculentus, which is considered a weed in some countries. Tiger nuts are often used to make a sweet, milky beverage called horchata de chufa, popular in Spain. They contain fiber, iron, magnesium, zinc and potassium. Benefits of tiger nuts include the ability to control diabetes, lower cholesterol levels and provide the body with essential nutrients.
Benefits of Tiger Nuts
1. Provide the Body With Antioxidants
Benefits of tiger nuts include the ability to provide the body with healing antioxidants. Vitamin E, oleic acid and other antioxidants in tiger nuts work to protect the body from disease by lowering inflammation and preventing oxidative damage. (1)
2. Provide Antibacterial Properties
Benefits of tiger nuts include the ability to provide the body with antibacterial properties. Studies have shown that extracts of the plant posses bacteria-fighting effects against several human pathogens, including E. coli and salmonella. Adding tiger nuts to your diet can help the immune system fight off bacteria and viruses. (2)
3. Work as a Prebiotic
Benefits of tiger nuts include the ability to work as a prebiotic. They act as a resistance starch prebiotic and serve as an energy source for the beneficial bacteria in the gut. Resistant starch prebiotics help reduce gas, bloating and other digestive problems like diarrhea. (3)
4. Control Diabetes
Benefits of tiger nuts include the ability to naturally control diabetes. They contain insoluble fiber that helps prevent dips and spikes in blood sugar levels. Studies have shown that tiger nuts may work as a natural diabetes treatment. (4)
5. Provide the Body With Fiber
Benefits of tiger nuts include the ability to provide the body with fiber. One serving of tiger nuts contains about 10 grams of fiber, which is nearly half of the daily requirement. The body utilizes fiber to ensure that the digestive system runs smoothly. It helps rid the body of waste, fat and other toxins. Thanks to the fiber it contains, benefits of tiger nuts also include the ability to prevent heart disease and diabetes.
6. Lower Bad Cholesterol
Benefits of tiger nuts include the ability to reduce cholesterol, thanks to their high fiber content. Research has shown that high-fiber foods help lower levels of LDL cholesterol and balance total cholesterol levels. Fiber helps the body absorb cholesterol more efficiently.
7. Increase Sexual Performance in Men
Research has shown that the benefits of tiger nuts include improved libido. According to a 2015 study, tiger nuts may be able to improve sexual performance in men by naturally increasing testosterone levels.