Tiger nuts are a natural source of iron, necessary for the formation of haemoglobin (the protein responsible for transporting oxygen from the lungs to the rest of the body), the deficiency of this mineral causes the body to produce fewer red blood cells.
People suffering from iron deficiency anaemia may experience fatigue, dizziness or breathing difficulties and are advised to maintain a varied diet and eat at least one iron-rich food with each meal. Horchata provides more iron than cow’s milk, so it is perfect to consume for breakfast or between meals.
According to the study “Nutritional Supplementation with Valencian tiger nuts for the improvement of visual function” funded by the Designation of origin Regulatory Council of Valencia and carried out by the Santiago Grisolía from the Ophthalmological Research Unit and the Foundation for Health and Biomedical Research of the Generalitat Valenciana (FISABIO), a small amount of approximately 30 grams of tiger nuts daily, helps improve ocular health, maintaining the optical density of the macular pigment thanks to its contribution of carotenoids (lutein and zeaxanthin).
Besides these benefits for our vision, tiger nuts have eupeptic properties that help people suffering from dyspepsia (heavy digestion). Their content in enzymes such as amylase and lipase favour the digestion of carbohydrates and fats that cause heaviness, stomach pain and flatulence. As well, they relieve the symptoms of hyperacidity caused by gastroesophageal reflux.
These tubers have a significant amount of phospholipids that, combined together with healthy monounsaturated fats, help to strengthen cell membranes. They are a prebiotic food that favours the growth of beneficial intestinal flora and have a high fibre content that helps regulate intestinal movement and combat constipation.
Focusing now on tiger nut horchata, you should know that it has disinfectant properties because it has peroxidase and catalase, which help relieve canker sores or mouth ulcers. In addition, its low sodium content and its contribution of arginine make it a perfect food for people suffering from high blood pressure and other cardiovascular diseases, of course by when combined with physical activity and a balanced diet.
Another important mineral that tiger nuts contribute to our health is calcium, which prevents bone diseases. Therefore, horchata is highly recommended for vegan diets which nofoods from animal origin, as it provides more nutrients than other beverages of vegetable origin. Combining tubers and cereals in a meal provides proteins of high biological value.