Slowly but steady, tiger nuts are becoming known for their properties and health benefits and not only for being the main ingredient from which Valencian horchata is made.
These benefits were already known by the ancient Egyptian, Persian and Chinese empires, which already used the tiger nut for their medical value for healing purposes.
Tiger nuts are a great source of natural minerals. They mainly provide calcium, magnesium, potassium, sodium, phosphorus and zinc. Calcium helps to keep teeth and bones healthy, intervenes in blood coagulation and in the transmission of nerve impulses. Magnesium is also involved in the formation of teeth and bones, and also helps maintain the activity of muscles and nerves, promoting a healthy immune system.
Potassium and sodium help in the correct functioning of nerves and muscles, they are essential for the correct growth of the organism. Phosphorus also participates in the storage and correct use of energy and zinc intervenes in the development and growth of the reproductive organs and in the function of the senses of taste and smell.
Tiger nuts are also a source of vitamins E and C. While VItamin E which helps prevent haemolysis, vitamin C, promotes the formation of collagen and the absorption of iron for the protection of bones and teeth. Both vitamins have an antioxidant function, helping in the production of red blood cells and the protection of cell membranes.
The folic acid provided by the tuber (also known as Vitamin B9) helps the formation of red and white blood cells and the content in Vitamin B6 intervenes in the functioning of nerve cells and in the formation of antibodies and red blood cells. Moreover, thiamine (B1) and riboflavin (B2) are vitamins, which are also present in tiger nuts, and are involved in energy metabolism. Finally, we can mention tiger nuts also contain niacin, which helps generate sexual hormones. This makes tiger nuts some kind of a nutrient cocktail and why they have been highly regarded along history for their health healing properties.
In addition to a large number of minerals and vitamins provided by tiger nuts, they are a source of natural energy thanks to its content of starch and sucrose, necessary to carry out the vital functions and promote growth. Their high fibre content, similar to whole grains, nuts and fruits, helps to keep the gut happy, improving constipation symptoms, reduce cholesterol and enhance glycemic control.
Tiger nuts are a good source of vegetable proteins since they contain a large number of essential amino acids. For example, they contain both lysine, that participates in the formation of collagen; and glycine, that is a neurotransmitter.
Oleic acid helps to decrease LDL (bad) cholesterol, increase HDL (good cholesterol) and at the same time, helps to control triglycerides. The most abundant amino acid in tiger nuts is arginine, which is needed in the synthesis of urea.
In addition, tiger nuts also contain a significant amount of polyphenols, which have antioxidant, anti-inflammatory and antihypertensive properties. It has been demonstrated that the consumption of a small daily serving of tiger nuts is beneficial for our health.
Tiger nuts and horchata are recommended for children and young people in a growing age, with high energy demand and in need of macro and micronutrients. Tiger nuts’ and horchata’s sweet flavour make them healthy and delicious snacks for your daily diet.
Besides their natural content of calcium, iron, magnesium and phosphorus, they cover an important amount of the body’s demand for minerals and vitamins that are necessary for growth and good health.
The vegan diet is characterised for avoiding the consumption of foods of animal origin, so it is important that people who follow this diet, supply a series of deficiencies that occur due to the elimination of said foods. Tiger nuts and horchata become one of the best allies for vegetarians and vegans to stay strong and healthy, helping in the proper functioning of the body.
Tiger nut milk is a source of natural nutrients in proportions more suitable than other beverages of vegetable origin. Tiger nuts contribute a large number of minerals such as calcium, iron or zinc and vitamins that, together with other foods it can supply the lack of certain nutrients like iron which are very important for health.
If you want to check the great benefits for the body that tiger nuts and tiger nut based products offer, do not miss this post!
For example, the combination of tubers (for example, tiger nuts) and cereals (let´s take rice for example), result in a large contribution of proteins of high biological value. Horchata can be introduced in the daily diet as a refreshing beverage or in combination or replacement of dairy products as a vegetable drink.
As we have mentioned in other posts in our blog, tiger nuts are an ideal food, highly recommended for athletes and people in general with an active lifestyle. They are an energetic and recovering food, thanks to its simple carbohydrates that promote the recovery of muscle glycogen deposits after exercise and it also helps prevent injuries, fatigue and cramps.
Incorporating tiger nuts or horchata in an athlete’s diet contributes natural energy that improves physical performance. We all know how important and vital it is to have a balanced diet that fits your own lifestyle and type of sports activity, as it directly influences our physical and mental performance.
Tiger nuts are also an ideal food for those who suffer from nervousness, stress or fatigue, as it should help with anaemia, hair loss and amenorrhea.
Pregnancy and lactation are processes in which the mother must take special consideration on her nutrition and diet, with the aim of taking care of the health and growth of the baby.
The possible benefits of tiger nuts in pregnancy are given by the varied contribution of essential amino acids, which provide a large number of vegetable origin proteins. Tiger nuts are a natural source of calcium, that helps to build strong and healthy bones and teeth. Finally, tiger nuts provide glycine that contributes to the formation of neurotransmitters and to strengthen cell membranes.
Tiger nuts are ideal to complement a balanced and healthy diet during the gestation process, which can be done for example by introducing horchata as medical studies point it out that it favours the growth of the fetus. The fact that tiger nut milk lacks caffeine, taurine, gas or other stimulating substances, results in a natural energy drink, healthy and refreshing for the mother.
If you want to know more about the advantages of including this tuber in your daily diet, this post will provide all the information you need
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