- Its Health Benefits Revealed
To God be the glory, great and mighty things he has done. It’s another beautiful week.
Thank God for His unending mercies and grace over our lives. Welcome to your general health and well-being column..HEALTH- CHECK with Oluwabukunolami.. Hope you had a beautiful weekend. To our Muslim brothers and sisters, Eid-mubarak , may Allah accept all our fast as a form of Ibadah and have mercy on us.This week, we shall be discussing benefits of tiger nuts… Do you want to protect yourself from cardiovascular diseases? Or would you want to enjoy the benefits of fiber? Well, there is just one ingredient that can give you all these, in addition to many other benefits.Tiger nuts are what we are talking about.
WHAT ARE TIGER NUTS?
Tiger nuts are not really nuts; they are tubers that grow under the soil’s surface.
Also known as yellow nutsedge, tiger nutsedge or earth almond, tiger nuts have been used for many centuries and remain extremely popular all over the western world.
TIGER NUTS’ BENEFITS RICH IN FIBER
Tiger Nuts are packed with high fiber content – around 33%, which is, indeed, a considerable amount.
In a study, it was found out that 100g tiger nut flour contains around 60g dietary fiber, especially the insoluble dietary fiber, which is much higher than other popular fiber sources such as rice bran, oats, apple, cabbage, carrots, pears, chia seeds and jack beans.
A HEALTHY SUBSTITUTE FOR LACTOSE INTOLERANCE
Milk derived from Tiger nut is a healthy option for those who cannot drink cow’s milk, owing to lactose intolerance.
Tiger nut milk is free from lactose, and hence anyone can drink the milk, which is rich in calcium and supports bone building and growth in young children. This milk contains highest nutrition and fat content among all the other non-milk substitutes.
RICH IN VITAMINS E AND C
Recent studies suggest that tiger nuts are loaded with vitamins and minerals, especially vitamins C and E and potassium and phosphorus.
Yogurt made by mixing cow’s milk with tiger nut milk has been found to be exceptionally high in these vitamins and other nutrients.
GOOD SOURCE OF MAGNESIUM:-
According to the Office of Dietary Supplements, magnesium is highly vital for the normal functioning of the body, as it is required to carry out more than 300 biochemical reactions in the human body.
Recent studies have also revealed that 100g flour of tiger nuts contains between 13 to 17 percent of magnesium, which helps to promote normal nerve and muscle function, regulates sugar, maintains blood pressure levels to normalcy, and strengthen bones, process protein and keep you healthy.
RICH IN ARGININE
Tiger nuts are also loaded with plentiful of amino acids of various types, especially Arginine. A recent study suggests arginine as the nitric oxide precursor, which maintains the width of blood vessels to ensure normal blood flow.
Arginine is helpful in providing solutions in conditions caused by restricted blood vessels, including clogged arteries, chest pain, erectile dysfunction, heart disease or failure, artery diseases, muscle cramps, and headaches.
PROTECTS AGAINST CARDIOVASCULAR DISEASE:
Since tiger nuts are rich in vitamin E, all these qualities are present in tiger nut milk and tiger nut flour.
Tiger nuts are rich in potassium, which, according to recent research is one of the few essential minerals that contribute to the proper functioning of the cell and body organs, especially the heart. Potassium is essential to maintain proper regulation of muscle contraction, digestive functions and to control the blood pressure levels.
Rich in protein:-Protein plays an important role in building bones, muscles, cartilage, skin and blood, hence it is one of the major nutrients of the body.
Tiger nuts are one of the richest sources of non-meat protein that supplies plentiful of energy essential for carrying out heavy work all through the day.
The high insoluble dietary fiber present in tiger nut flour regulates blood sugar levels and helps the diabetic patients remain healthy.
Tiger nut doesn’t contain omega-6 fatty acids, whose high ratio with omega-3 fatty acids in other nuts might lead to inflammatory conditions.
Tiger nut milk is, therefore, better and safer to consume than other nut-based milks and offers similar levels of essential nutrients.
RICH IN MONOUNSATURATED FATTY ACIDS
Tiger nut milk is rich in monounsaturated fatty acids or MUFAs as it is called. This makes it an excellent anti-diabetic agent, as MUFA diets boost glycemic tolerance.
BOOSTS ‘GOOD’ (HDL) CHOLESTEROL
Tiger nuts contain a fair amount of oleic acid. Oleic acid is a MUFA (monounsaturated fatty acid) that helps increase your body’s HDL cholesterol .
Tiger nuts have many nutritional and health benefits, which make them an amazing food for anyone. Traditionally, tiger nuts were used to treat stomach upsets, irritable bowels, and other digestive issues. They have been used in folk medicine as a remedy for many ailments, including flatulence and diarrhea.
Tiger nut milk is a good source of probiotics (gut-healthy bacteria that aids digestion is usually found in curd.
Tiger nut milk is quite creamy and offers a slick, smooth, nutty and rich flavour.
HOW TO MAKE TIGER NUT MILK
Now that you know what Tiger nut milk is and what benefits it offers, let’s take a look at how to make this delicious and supremely healthy milk.
One cup of tiger nuts (soaked for 24-48 hours).
*A glass of water
Soak the tiger nuts in a bowl of water and cover the bowl with a cloth.
Let it stand for around 1-2 days.
Remove the cloth and put the nuts in a blender.
Add the spices and the sweetener of your choice to the blender.
Blend the nuts well until the mixture becomes thick and smooth.
Now, use the strainer to drain the tiger nut milk into a serving glass.
Your tiger nut milk is ready to drink.
Tiger nuts are a package of complete food and their inclusion in your regular diet is sure to help you keep healthy and fit. Include these nuts in your diet and see how your health gets better.
Tiger nuts contain important nutrition which is very useful for human body. One of these is iron, and is able to improve the hemoglobin level. The normal hemoglobin will prevent anemia.
From the tiger nuts you will also get natural magnesium, which is very good for your muscle and nerve function. In addition, vegetable protein from tiger nuts is one of the non-meat proteins, which are beneficial for muscle building.
STRENGTHEN BONES AND TEETH
In addition to the magnesium found in tiger nuts, which is able to strengthen muscle, it can also strengthen bones and teeth. Besides, the high calcium level contained in these Nigerian tiger nuts is a support towards the strong bones and teeth.
HEAL MOUTH AND GUM ULCERS
Vitamin C and omega 3 from tiger nuts are the best solution to solve mouth problems such as gum sores. The anti-inflammatory agent will quickly help the healing process.
In under-developed nations, high nutritious food is not accessible by all of the people. On the other hand, tiger nuts can be the solution of that problem.
These golden brown tiny tubers are very rich in nutrients such as carbohydrate, fat, fiber, calcium, sodium, magnesium, phosphorus, iron, copper, iron and zinc.
They also contain many beneficial vitamins, which are suitable to fulfill the nutrition need.
IMPROVE SEX LIFE
Based on a study in 2015, consuming tiger nuts is able to improve sex performance especially for men. It enables men to have shorter intermission times and heightened testosterone level.
As mentioned before, tiger nuts are the good source for vitamin E. besides its ability to prevent cancer and aging, vitamin E also acts as a significant role for human fertility.
For women, it will also help to control menstruation.
Help against bacterial infection:-
One of the health benefits of tiger nuts is that it is able to fight bacteria in the human body.
A study found that tiger nuts can be used to fight bacterial infection such as E.coli and Salmonella, especially for those who have been resistant to antibiotic, the ability of tiger nuts in fighting bacterial infection is useful to cure infections such as found in the Symptoms of Streptococcus Bacteria Infections.
BOOST IMMUNE SYSTEM:-
The ability of fighting destructive bacteria, while assisting the good bacteria enables tiger nuts to improve on the immune system.
It can also fight viruses.
Now, I believe we all know the health benefits of Tiger nuts…
This is where we would be stopping this week.
As we say good bye, remember it’s still early in the year, so why not make haste to stay healthy through, lifestyle changes, healthy living and eating.
Engage in exercises and don’t forget, discipline is the watch-word for a healthy life.
Stay away from junk food, practice lifestyle changes, eat healthy, take lots of fruits, fibre, nuts and water, while also ensuring that you sleep well.
Life is beautiful, so live well, love life and enjoy it.
Till I come your way again next week…
I remain yours in good health, .. Oluwabukunolami.
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