- Tiger nuts are often overlooked but have a unique and naturally sweet taste
- Their amazing health benefits make them a valuable addition to any diet
- Here are six reasons why you should include them in your diet
Tiger nuts, locally called Aya in Hausa, Ofio in Yoruba, and Aki Hausa in Igbo, are a nutritional treasure within Nigeria's rich culinary tradition. Despite their name, tiger nuts aren’t actually nuts but tubers.
They are small, wrinkled, and crunchy, packed with various nutrients and health benefits that make them worthy of being called a superfood. For centuries, tiger nuts have been enjoyed in Nigeria and other parts of the world for their rich flavour and incredible health benefits.
If you're looking for a nutritious, all-natural food to add to your diet, tiger nuts are an excellent choice.
6 health benefits of Tiger nuts
1. Rich in fibre
One of the amazing benefits of tiger nuts is their high fibre content. Fibre is essential for digestive health, as it helps regulate bowel movements and prevents constipation. Tiger nuts contain resistant starch, a type of fibre that acts as a prebiotic, feeding the good bacteria in your gut. This promotes a healthier digestive system and helps prevent issues like bloating, indigestion, and heartburn.
2. Helps control blood sugar levels
Tiger nuts have a low glycemic index, meaning they don’t cause a rapid spike in blood sugar levels after eating them. This makes them a good snack option for people with diabetes or those trying to manage their blood sugar levels. The fibre content also plays a role in slowing down sugar absorption in the body.
3. Boosts heart health
These small tubers are rich in healthy fats, particularly monounsaturated fats, which are known to help lower bad cholesterol levels and reduce the risk of heart disease. Tiger nuts also contain arginine, an amino acid that helps widen blood vessels and improve blood circulation, further supporting cardiovascular health.
4. Aids weight loss
The high fibre content in tiger nuts makes them filling, helping you stay satisfied for longer. This can reduce the likelihood of overeating or snacking on unhealthy foods. Additionally, fibre aids digestion and helps improve metabolism, contributing to weight management.
5. Great for skin health
Tiger nuts are a rich source of Vitamin E, an antioxidant that helps fight free radicals, which can damage skin cells and lead to premature ageing. Consuming tiger nuts or using tiger nut oil can help keep your skin healthy, hydrated, and youthful-looking.
6. Natural energy boost
Tiger nuts are an excellent source of magnesium, which is vital for energy production and maintaining strong bones. They also contain potassium, which helps to regulate muscle function and prevent cramps. Eating tiger nuts can provide a natural energy boost, making them a great snack for people with active lifestyles.
How to incorporate tiger nuts into your diet
There are plenty of delicious ways to enjoy tiger nuts, and the best part is that they are versatile enough to fit into various meals and snacks. Here are a few easy ways to incorporate tiger nuts into your diet:
1. Eat them raw
You can enjoy tiger nuts as a snack on their own. They have a naturally sweet, nutty flavour and are quite filling. Soak them in water for a few hours to soften them up if you prefer a less crunchy texture.
2. Make tiger nut milk
Similar to almond milk, tiger nut milk, called Kunu aya in Nigeria, is a delicious and nutritious dairy-free milk alternative. Simply soak tiger nuts overnight, blend them with water, and strain the mixture. You can add dates, coconut, cinnamon, or honey for added flavour. This milk is great in smoothies, cereal, or as a drink on its own.
3. Sprinkle them on salads or cereals
Roasted tiger nuts can be chopped and sprinkled on top of salads or breakfast cereals to add a crunchy texture and a boost of nutrition. They pair well with both sweet and savoury dishes.
11 reasons you should start adding bitter leaf to your diet
Meanwhile, TheRadar earlier reported on reasons why you should add bitter leaf, a leafy green with a distinct bitter taste, to your diet.
They include a high nutrient profile, the ability to boost the immune system, aid in weight loss, improve digestive health, and more.