Tiger Nuts Pack Ancient Nutrition and Modern Health Benefits

Tiger nuts, also called chufa nuts, Earth almonds or earthnuts, have been consumed for centuries. These small, striped tubers were even found in ancient Egyptian tombs. They pack a range of nutrients and offer versatile uses in cooking. Tiger nuts grow underground as bulbous roots, much smaller than potatoes or yams. They resemble marbles or nuts with their striped outer skin. People enjoy them raw, dried, roasted, or cooked, and they can be ground into flour, turned into milk, or juiced.

A 1-ounce serving contains around 120 calories, 19 grams of carbohydrates, and 7 grams of fat. It also provides 10 grams of fibre, 1 to 2 grams of protein, and 9 grams of sugar. The nuts are rich in vitamins C, D, and E, as well as minerals like calcium, iron, magnesium, and potassium.

Their health benefits are notable. Tiger nuts are high in antioxidants, which help prevent cell damage and may protect against ageing, cancer, and heart disease. The oil extracted from them contains heart-healthy monounsaturated fats, which support healthy cholesterol levels and reduce the risk of heart disease and stroke. Tiger nuts are a nutrient-dense food with a long history. Their high fibre, vitamin, and mineral content make them a valuable addition to diets. Their versatility and health benefits continue to make them popular today.