9 Health Benefits of Tiger Nuts

Medically Reviewed on 7/29/2022
9 Health Benefits of Tiger Nuts
Tiger nuts are high in fiber and other nutrients that are good for your health

Tiger nuts, also referred to as earth almonds or chufa nuts, are edible tubers and not actually nuts.

Tiger nuts have a robust nutritional profile, rich in fiber, vitamins, minerals, and other nutrients that offer a wide range of health benefits.

Here are 9 health benefits of tiger nuts.

9 health benefits of tiger nuts

1. Promotes digestion

Tiger nuts are high in dietary fiber, with about 10 grams per serving. Fiber benefits your body by aiding digestion and preventing constipation.

Fiber adds bulk to stool and facilitates the easy passage of food that has been digested in your stomach. Additionally, by boosting the variety of good bacteria in the gut, tiger nuts aid in better nutrient absorption and lower the likelihood of constipation. Tiger nuts also contain enzymes such as lipases, amylases, and catalases that aid in digestion and alleviate gastrointestinal symptoms including flatulence and diarrhea.

It helps you feel fuller for longer, which promotes weight reduction and maintenance. Fiber helps lower blood cholesterol levels.

2. Aids weight loss

In addition to improving digestion, fiber helps keep you feeling fuller for longer and reduces hunger cravings, which can help you decrease your overall calorie intake and support healthy weight maintenance.

3. Lowers blood sugar levels

The high insoluble dietary fiber content of tiger nuts helps regulate blood sugar levels. Because fiber slows down sugar absorption in the gut, eating high-fiber foods like tiger nuts do not cause sudden blood sugar spikes.

4. Supports heart health

Tiger nuts are rich in nutrients that help with lower blood pressure and cholesterol levels, particularly the levels of low-density lipoprotein (bad) cholesterol. This is due to their healthy fat content, such as monounsaturated fatty acids, which help improve heart and blood vessel health and can help lower the risk of blood clot formation, hypertension, and heart disease.

5. May strengthen immunity

Tiger nut extracts have been shown to benefit the immune system. In one study, extracts were found to be effective against bacteria such as Staphylococcus, Salmonella, and E. coli.

6. May improve sexual drive

Tiger nuts have been used to improve libido and sexual dysfunction in Ayurvedic medicine. They may help improve blood flow to the genitals, which may be beneficial for treating erectile dysfunction (ED). Animal studies have also suggested that tiger nuts may increase testosterone levels. However, studies are limited and more research is needed to make conclusions about the health benefits of tiger nuts for sexual health.

7. Source of plant protein

Tiger nuts, particularly the brown type, are an excellent source of plant-based protein. Protein plays a crucial role in the synthesis of vitamins, enzymes, and hormones needed to build and maintain bones, cartilage, muscle, blood, and skin. 

8. Lactose-free nut milk

Tiger nut milk is a great substitute for cow milk if you are lactose intolerant. Tiger nut milk is rich in calcium, which promotes bone health and growth. 

According to a study, tiger nuts are nutritionally better than other non-milk alternatives, scoring among the highest in terms of healthy fat content, protein, calcium, phosphorus, and oleic acid. Tiger nut milk also contains vitamins C and E, which cow milk does not.

9. Rich in magnesium

Magnesium in tiger nuts not only supports healthy immune responses that protect against illness, but also helps the body maintain a steady heartbeat, strengthen bones, regulate blood sugar, support muscle and nerve function, and digest protein.

How to include tiger nuts in your diet

Tiger nuts are incredibly versatile and can be incorporated into your diet in many different ways. They can be consumed raw or roasted. Soaking or boiling them in water makes them softer and easier to chew. 

Here are a few different ways you can eat tiger nuts:

  • On their own as a snack
  • Added as a topping to yogurt, smoothies, salads, and breakfast cereal
  • Crushed and used in baked foods such as bread
  • Used as a flour substitute or binder for gluten-free veggie burgers
  • Used to make dairy-free ice cream and yogurt


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Medically Reviewed on 7/29/2022
Image Source: iStock image

Health Benefits of Tiger Nuts: https://www.webmd.com/diet/health-benefits-tiger-nuts

Tiger Nut ( Cyperus esculentus L.): Nutrition, Processing, Function, and Applications: https://pubmed.ncbi.nlm.nih.gov/35206077/