1.

Rich In Fiber
Tiger Nuts are packed with high fiber content – around 33%, which is indeed a
considerable amount. In a study conducted in 2009 by the University of Miguel
Hernandez, Orihuela, Spain, it was found out that 100g tiger nut flour contains
around 60 g 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.

2. A Healthy Substitute For Lactose Intolerance

Milk derived from Tiger nut is a healthy option for those who cannot drink
cow’s milk due to lactose intolerance. Tiger nut milk is free from lactose, and
hence anyone can drink this 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.

3. 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.

4. 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 revealed that
100 g 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.
5. Plentiful Arginine
Tiger nuts are also loaded with plentiful of amino acids of various types,
especially Arginine. The Mayo Foundation 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 due
to restricted blood vessels, including clogged arteries, chest pain, erectile
dysfunction, heart disease or failure, artery diseases, muscle cramps, and
headaches.

6. Protects Against Cardiovascular Disease

The Office of Dietary Supplements of the National Health Institute has stated
that vitamin E acts as a catchall reference for different fat-soluble compounds
that are rich in antioxidant qualities. Since tiger nuts are rich in vitamin E, all
these qualities are present in tiger nut milk and tiger nut flour.
7. Potassium Booster
Tiger nuts are rich in potassium, which, according to the University of
Maryland Medical Center, 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.
8. Cures Erectile Dysfunction
Here comes one of the major health benefits of tiger nuts. Tiger nuts are
indirectly beneficial in improving the problem of erectile dysfunction (ED).
Although there is no medical evidence to support this claim, natives of Ghana
have been using this traditional medicine for decades in the form of palliative
for treating ED.

9. Rich Non-Meat Protein Source

Protein plays an important role in building bones, muscles, cartilage, skin and
blood, and hence 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.

[ Read: Health Benefits Of Nuts ]

10. Controls Diabetes
The high insoluble dietary fiber present in tiger nut flour regulates blood sugar
levels and helps the diabetic patients remain healthy.
11. Non-Inflammatory
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 (2). Tiger nut
milk is thus better and safer to consume than other nut-based milks and offers
similar levels of essential nutrients.
12. Rich In MUFA
Tiger nut milk is rich in monounsaturated fatty acids or MUFAs. This makes it
an excellent anti-diabetic agent, as MUFA diets boost glycemic tolerance (3).
13. 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
(4).
14. Digestion
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 (5).
15. Probiotics
Tiger nut milk is a good source of probiotics (gut-healthy bacteria that aid
digestion; usually found in curd).

16. Creamy Flavor

Tiger nut milk is quite creamy and offers a slick, smooth, nutty and rich flavor.

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 amazingly delicious and supremely healthy milk.

Ingredients

 One cup of tiger nuts (soaked for 24-48 hours)

 A glass of water
 Strainer
 Cardamom/Cinnamon
 Jaggery or honey
Directions

1. Soak the tiger nuts in a bowl of water and cover the bowl with a cloth.
2. Let it stand for around 1-2 days.
3. Remove the cloth and add the nuts to a blender.
4. Add the spices and the sweetener of your choice to the blender.
5. Blend the nuts well until the mixture becomes thick and smooth.
6. Now using a strainer, strain the tiger nut milk into a serving glass.
7. Your tiger nut milk is ready to drink.