Toniachi blog

TIGER NUTS

(In Nigeria,the Hausas call it Aya, Yorubas call it Ofio, Igbos call it imumu or aki Hausa’)

OH MY God! i need to share this knowledge as i was trilled about it. So i was at my place of work on Tuesday morning,a colleague of mine came bearing this great snack, tiger nut,so i asked or i begged which one you prefer its alright by me (wink!).Normally i love to find out the nutritional value of anything i put into my mouth, and it was so amazing what i found about tiger nuts. HAPPY READING!

Cyperus esculentus (also called chufa sedge, nut grass, yellow nutsedge, tiger nut sedge, or earth almond) is a crop of the sedge family widespread across much of the world. It is native to most of the Western Hemisphere as well as southern Europe, Africa, Madagascar, the Middle East and the Indian Subcontinent. It has become naturalized in many other regions, including Ukraine, China, Hawaii, Indochina, New Guinea, Java, New South Wales and various oceanic islands.
Cyperus esculentus can be found wild, as a weed, or as a crop. There is evidence for its cultivation in Egypt since the fourth millennium BC, and for several centuries in Southern Europe. In Spain, C. esculentus is cultivated for its edible tubers, called earth almonds or tiger nuts, for the preparation of "horchata de chufa", a sweet, milk-like beverage. However, in most other countries, C. esculentus is considered a weed due to their fast growth until recently, no one really knew much about the potential health benefits of this ancient food

There are two varieties of tiger nuts --- yellow and brown --- and both

can be eaten raw, dried and ground into flour, pressed to make a juice,

squeezed for its heart healthy oils and used as food for hogs. Tiger

nuts are generally known for having a sweet, nutty flavor which is used

to flavor sweets and even ice cream!

AMAZING HEALTH BENEFITS OF TIGER NUTS

Allergen free

Tigernut allergies are probably one of the rarest food allergies ever. Since they are a tuber, tigernuts are completely soy, dairy, grain, nut, seed (etc, etc.) free. Further, Organic Gemini has a dedicated gluten-free, peanut-free and tree nut-free facility to prevent cross-contamination.

Resistant Starch

Tigernuts are the highest whole food source of a unique type of fiber called resistant starch. Resistant starch is a highly beneficial pre-biotic, which means it feeds the good bacteria in your digestive tract.
Resistant starch has been a hot topic lately in the health world as more and more research shows the unique benefits of this plant fiber. For example, research indicates that resistant starch could be a powerful component in preventing and/or addressing diabetes and obesity!
One thing to keep in mind, however, is that introducing resistant starch for the first time may produce some symptoms of a shift in gut flora. You may wish to introduce tigernuts gradually and see if you experience symptoms such as gas or bloating. If you do, slowly but consistently increase the amount of tigernuts starting at just one or two a day.

Tiger Nuts’ High Fiber Content Keeps Your Whole Body Healthy

Tiger nuts have been shown to be high in dietary fiber. In a 2009 study
conducted by the University of Miguel Hernández in Orihuela, Spain,
published in the Journal of Agricultural and Food Sciences and
presented at the International Conference on Food Innovation
researchers reported that 100 g of tiger nut flour has 57.91 g of
dietary fiber, especially insoluble dietary fiber.
This fiber content is higher than other often suggested sources of fiber,
such as oat bran, rice bran, peaches, cabbage, pears, apple, carrots,
jack beans and chia seeds. It also names fiber as a great way to lower
cholesterol. In a 1994 study on the health benefits of fiber by the
American Society of Clinical Nutrition in Bethesda, Maryland,
researchers found that a high fiber diet can help prevent colon cancer,
coronary heart disease, obesity, diabetes and gastrointestinal disorders

Tiger Nut Milk (also known as Horchata de Chufas) is a Great Substitute for Cow’s Milk

Individuals struggling with lactose intolerance might want to look into
drinking tiger nut milk instead. Tiger nuts do not contain lactose,
meaning people with lactose intolerance can also eat or drink the milk
from this ground nut. It is also high in calcium, researchers compared tiger nut milk with
cow and soybean milk. Tiger nuts showed themselves to be a serious
nutritional contender with other non-milk substitutes, ranking among
the highest in fat content, protein levels, calcium, phosphorus, oleic
acid and calories.In addition to being a great source of calcium,
tiger nut milk also has some health benefit that milk lacks, namely
Vitamin C and Vitamin E. So drink up!

Tiger Nuts are a Solid Source of Magnesium

Magnesium keeps our whole body ticking. The Office of Dietary
Supplements of the National Institute of Health lists magnesium as
being integral in normal body function, involving more than 300
biochemical reactions in the body.
Magnesium helps promote normal muscle and nerve function, keep the
heart beat steady, support our immune functions that keep us from
getting sick, regulate blood sugar, strengthen bones, keep blood
pressure at healthy levels, and help us process protein. Studies have
shown that 100 g of tiger nut flour contains between 13% (female)
and 17% (male) of your daily magnesium needs, depending on your
gender.

Tiger Nuts Can Help Control Your Blood Pressure

As we already touched on, tiger nuts are high in amino acids. Although
there are various types of amino acids present in tiger nuts, arginine is
the most plentiful.
The Mayo Foundation for Medical Education and Research names
arginine as a precursor to nitric oxide, which keeps our blood vessels
wide enough to keep blood flow normal.
Arginine has been shown to aid in conditions that are caused or made
worse by restricted blood vessels, such as chest pain, clogged arteries,
heart failure or disease, erectile dysfunction, muscle cramps, artery
diseases not affecting the heart or the brain (peripheral vascular
disease) and headaches induced by swollen blood vessels.
A 2004 study from the Istituto Scientifico San Raffaele in Milan, Italy
published in the American Journal of Cardiology showed that orally
administered arginine significantly improved the conditions of thirteen
hypertensive patients with micro vascular angina, which is a symptom
of cardiovascular disease .

Tiger Nuts May Help Protect You from Cancer and Cardiovascular Disease

Tiger nuts are rich in Vitamin E. According to the Office of Dietary
Supplements of the National Institute of Health, "Vitamin E" actually is a
catch-all reference to a group of fat-soluble compounds with distinctive
antioxidant qualities.
Antioxidants help the body protect itself from free radicals, molecules
that have an unshared electron. The unshared electron can react with
oxygen to form reactive oxygen species, which are damaging to our
bodies.
Vitamin E protects us by inhibiting the creation of these reactive oxygen
species . Vitamin E combined with high levels of oleic acid, two
components of tiger nuts, has also been shown to reduce the risk of
coronary heart disease.

Tiger Nuts Give You a Potassium Boost

One of the minerals most present in tiger nuts is potassium. The
University of Maryland Medical Center names potassium as one of the
minerals that contributes to proper cell and organ function, especially
heart function. It also regulates muscle contractions, meaning it aids in
digestive functions and has even been said to lower blood pressure.
Potassium has also been shown to be integral in bone health. In a 1994
study published in the New England Journal of Medicine in
Massachusetts, researchers found that potassium rich diets strengthen
bones and prevent osteoporosis, especially in older women .Unfortunately, with the increase of processed foods, researchers have noticed a reduction in potassium intake as a result of eating less fruits and vegetables. Adding tiger nuts into your daily diet can help stave off
bone degeneration and keep the rest of the body functioning well at
the same time.

Tiger Nuts Are a Good Non-meat Source of Protein

Protein is a crucial addition to anyone’s diet. The United States
Department of Agriculture names protein as having a role in building
bone, cartilage, muscle, blood and skin as well as functioning as a
building block for enzymes, hormones and vitamins in our body. Protein
also supplies us with energy to get us through the day. Protein also
often goes hand-in-hand with iron, which, while important for
everyone, is especially important for teenage girls and women during
menstruation.
In a 2007 study from the University of Ibadan in Ibadan, Nigeria,
researchers found that tiger nut, especially the brown variety, is a good
source of protein from plant matter (9.7%) and is almost equal to
whole wheat flour (9.8%) in this regard.
Amino acids are known as the building blocks proteins. In 2005
researchers from the University of Valencia in Burjassot, Spain
determined that tiger nuts contain even more amino acids than is
suggested in the protein standard approved by the Food and
Agricultural Organization/World Health Organization. Pretty good for a
little tuber!.

Tiger Nut Milk Can Help Control Diabetes

We have already seen that tiger nut milk can be a great alternative to

cow’s milk for the lactose intolerant.

But the high insoluble dietary fiber found in the flour made from these

tubers can also help diabetics stay healthy and regulate their blood

sugar.

The Joslin Diabetes Center, associated with the Harvard Medical School,

mentions insoluble dietary fiber as an important tool in helping

diabetics regulate their blood sugar. Fiber does not raise blood sugar

levels (as opposed to other types of carbohydrates) because it cannot

be digested.

In fact, in a 2000 study administered by the University of Texas in

Dallas,Texas published by the New England Journal of Medicine

researchers found that patients with diabetes were able to control their

blood sugar levels much more when on a high fiber diet (50 g/day)

rather than a normal diet (24 g/day) suggested by the American

Diabetes Association.

Tiger Nut Rivals Olive Oil for Heart Healthy Oils

The American Heart Association suggests that individuals stay away

from foods that are high in saturated and trans fats, which can lead to

high cholesterol and heart disease. We should instead consume

unsaturated fats, which are known as “heart healthy” fats.

Most people know that olive oil and avocados are the “good fats”, but

did you know that tiger nut oil falls into the same category? Like olive

oil, tiger nuts contain the good fats that come from vegetables as

opposed animal fats (such as butter and lard), which are high in

cholesterol.

A 1996 study from the Shenyang Agricultural University in Shenyang,

China and published in the Industrial Crops and Products Journal

showed that the extracted oil from tiger nuts contains only 18%

saturated fat and 82% unsaturated fat, closely following olive oil’s

14% saturated fat and 86% unsaturated fat. Take that, trans-fats!

OTHERS

In China, tiger nut milk is used as a liver tonic, heart stimulant, drank to heal serious stomach pain, to promote normal menstruation, to heal mouth and gum ulcers, used in Ayurvedic medicines and is a powerful aphrodisiac (sexual stimulant). The black species of the tiger nut is an excellent medicine for breast lumps and cancer. The tubers have a relatively high total antioxidant capacity, because they contain considerable amounts of water-soluble flavonoid glycosides.

Consumption of antioxidants could protect the immune system of malnourished populations. The intake of antioxidant-containing foods may delay the progression of HIV infection to AIDS.

For many years, the tiger nut tubers have been considered to have adequate properties to fight respiratory infections, and some stomach illnesses. To this date, the Horchata de chufa

is considered an effective remedy for diarrhea, according to popular tradition in Valencia, Spain. It promotes the production of urine and this is why it is a preventive measure for cyst, prostrate, hernia, rectum deformation and prolapsed (anal feature-small painful flesh at the tip of the anus) and to prevent endometriosis or fibrosis as well as blockage of the tip of the fallopian tube.

The oil reduces low density lipoprotein-cholesterol (LDL-C) and increases high density lipoproteincholesterol (HDL-C), reduces levels of triglycerides in blood and the risk of forming bloody clots, thereby preventing arteriosclerosis. It also stimulates the absorption of calcium in bones and the production of new bony material, due to short and medium chain fatty acids, oleic acid and essential fatty acids. It is also recommended for infants and the elderly because of its high content in Vitamin E and its antioxidant benefits in the cell membrane.