Tiger nuts, also known as chufa, yellow nutsedge or earth almonds, are not actually nuts, but rather edible tubers.
They’re the size of a chickpea but wrinkly with a chewy texture and sweet nutty flavor similar to coconut.
Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.
They’re rich in a variety of nutrients and have been linked to several health benefits — ranging from better digestion to a reduced risk of heart disease.
Tiger nuts contain a variety of nutrients and beneficial plant compounds.
Their specific nutrient content depends on the type. There are three main varieties of tiger nuts: black, brown and yellow.
On average, one ounce (28 grams) provides (1):
SUMMARY Tiger nuts are tubers rich in fiber, vitamins, minerals and other beneficial plant compounds. Germinating or roasting tiger nuts prior to eating them can boost their antioxid ant levels and improve your body’s ability to absorb its nutrients.
Tiger nuts are a good source of insoluble fiber, which can prevent constipation and help your digestion run smoothly. Add them to your diet gradually to avoid unpleasant gas or bloating.
Tiger nuts are rich in fiber and arginine, both of which can contribute to lower blood sugar levels. They also contain compounds that may reduce how much sugar is absorbed in your gut after a carb-rich meal.
Tiger nuts are rich in heart-healthy fats. They may improve vein and artery flexibility and blood circulation, which may reduce your risk of heart disease.
Tiger nuts may contribute to a stronger immune system by fighting infections, including those from antibiotic-resistant bacteria. Yet, more research is needed.
Tiger nuts have a history of being used to boost libido.
They’re used as aphrodisiacs in Ayurvedic medicine. In addition, men in Nigeria have used tiger nuts for generations to treat erectile dysfunction, increase sperm count and boost libido.