Properties of tiger nuts: why is it essential in your diet

Every day, consumers are more aware of health and nutrition. It is a fact every time we take a packaged food from the supermarket shelf we turn it over to see and check its nutritional information, but do we really know what this data means?

In the nutritional labels, only some of the relevant data needed to decide whether the food in that package is good or not for your diet. Organic tiger nuts, for example, contribute to your diet with many more properties and nutrients than those that appear on the package.

In this post, we will not explain the meaning of the text on the nutritional value of packaged tiger nuts, but we will rather talk about what else can this tuber contribute with, what are the consequences of its consumption for our health and we will compare it with other very mythical products.

Oh! The data provided is always given as per 100 grams of food.

daily dose organic valencian tiger nut

Tiger nuts have three more magnesium than a banana

Magnesium is a mineral present in certain foods such as vegetables, nuts or cereals. It is necessary for the activity of nerves and muscles, it also produces energy, promotes digestion and helps strengthen bones, teeth and muscles.

This mineral does not usually appear on the nutritional information labels, but the truth is that it is of vital importance for the proper functioning of the human body.

Tiger nuts provide 87 mg of magnesium per 100 grams, this means:

  • It contributes more than twice the magnesium that a banana contains 27 mg
  • Three times more than the avocado, which provides 29 mg of magnesium
  • More than six times a skimmed Greek yoghurt.

Chufa, an ideal food to combat anemia

Foods high in iron are recommended for people suffering from iron deficiency anaemia.

Iron is a natural mineral present in tiger nuts that helps produce haemoglobin in the body (a protein in red blood cells that carries oxygen from the lungs to the rest of the body).

Tiger nuts provide 3.5 mg of iron per 100 grams, compared to other foods:

  • They contribute almost twice as much as red meat and fish, which for every 100 grams contain 2 mg of iron.
  • Provides even slightly more than the well known lentils  (3,3 mg)
Organic tiger nut Valencia

Tiger nuts are rich in fibre

The high fibre content of tiger nuts help to regulate the intestinal movement, its digestive properties help the absorption of nutrients, to control the glucose indexes, allowing the decrease of the intestinal cholesterol and fighting constipation.

Tiger nuts contribute 17.5 mg of fibre per 100g, which means that:

  • It provides twice as much fibre as whole grains such as spelt (10.7 mg) and oats (10.1 mg).
  • Also more than soybeans, which provides 15.1 mg of fiber.

Tiger nuts milk (horchata), the most nutritious vegetable drink

Dairy products are the foods that contribute the most calcium to our body. This mineral is the main component of bones and teeth, prevents bone diseases, intervenes in blood coagulation and in the transmission of nervous impulse.

A normal serving of horchata is of 200 ml. This provides 59.5 mg of calcium which makes it the perfect vegetable drink as a substitute for milk of animal origin. Ideal for people with lactose intolerance, and especially for those who follow a vegan diet.

Horchata is a refreshing drink, without stimulants or gas, so it is a natural energy drink, with less sugar and caloric content than commercial soft drinks. Given its benefits, it is advisable to consume it during pregnancy for the correct formation of the fetus, and for the growing period of children and adolescents, and of course for diabetics.

In addition, tiger nut and its derivatives are a very versatile food that adapts to all kinds of sweet and/or salty recipes, whether in cookies, muesli, pies, bread, etc., so you can add calcium tou your diet using tiger nut in different products.

tigernut milk vegetable

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