Tiger nut is highly regarded in the cosmetic industry and is used as an ingredient for natural lotions and hand bar and body soaps. Its high content in phytosterols makes this product a natural antioxidant, it moisturizes and nourishes the skin, and therefore It is very effective in epidermal treatments. In addition, it has healing and repairing effects, providing elasticity, revitalizing the cells, and preventing aging.

Tigernut oil was already used by ancient Egyptians, who used it to cook sweets and make aromatic balms offered in their rituals to God Ra. Centuries later, the Byzantine Romans used tiger nuts to produce special oils to which they attributed important healing properties.

Tigernut oil is derived with the cold and virgin process which is golden brown in color having a rich and nutty taste. It is also used as a component for beauty products. It has a high content of oleic acid and has low acidity that making it useful to maintain skin health. The oil is extracted with the use of the cold press method. It has a high smoking point. It comes from Europe, California, Florida, and Northern African. It is used medicinally as enemas and oral medications. Spain is the largest producer of tiger nuts. It was introduced in the Valencia region by Arab culture. Other names for Tigernut are: Zulu nuts, Earth almond,  Chufa, Yellow nutsedge, Earth nut, Groundnut, Rush nut, Edible galingale, Nutgrass, Yellow nutsedge

Tigernut oil facts

Tigernut oil has a high content of Vitamin E. The oil is extracted from nuts which provide numerous health benefits. It is also used in various dishes as culinary ingredients.

Health Benefits of Tigernut oil

• It lowers bad cholesterol levels and increases the level of good cholesterol.
• It lowers the chances of the formation of blood clots and prevents arteriosclerosis.
• It stimulates calcium absorption in bones and produces new bony material.
• It fixes embryos in the uterus and raises the fertility of women and men due to the high presence of Vitamin E.
• It promotes shine and also conditions hair.
• It prevents thrombosis, heart attacks and also improves blood circulation.
• It slows down the blood cells’ aging.
• It lowers wrinkles and promotes the elasticity of the skin.
• In China, it is used for the regulation of menstruation.
• It assists digestion, regenerates intestines, lowers bloating, and provides relief from constipation.
• It prevents arteriosclerosis and promotes loss of weight.
• It provides relief from fatigue and soothes the nervous system.
• It eliminates free radicals.
• It improves potency.

Physical and Chemical properties of Tigernut oil

• Tiger nut oil is golden brown in color and has a rich nutty taste.
• It can be extracted without the addition of external heat by cold compress which makes it a very superior oil.
• It is considered a stable oil because it remains in a uniform liquid state even when refrigerated at very low temperatures.
• Tiger nut oil has a very long shelf life, it does not go rancid fast because the oil is extremely resistant to oxidation.
• It has higher oxidative stability than other oils, due to its low content of polyunsaturated fatty acid, high content of vitamin E and other antioxidants.
• Tiger nut oil is resistant to chemical decomposition at high temperatures so is good for high-temperature cooking.
•  It is a heart-healthy oil with a high Vitamin E content.
• Tiger nut oil has a similar lipid profile as olive oil.
• It predominantly consists of oleic acid. Other major fatty acids present are palmitic acid, linoleic acid, and stearic acid.
• It has a balanced ratio of calcium, potassium, phosphorus, magnesium, manganese, copper, zinc, and iron.
• Tiger nut oil is a good source of B vitamins, vitamin C, and E.
• The quantity of polyunsaturated fatty acid (linoleic acid & linolenic acid) is enough to cover the daily minimum needed by the human body which is about 10g.
• Tiger nuts oil is also cholesterol-free and has a very low sodium content.
• It is rich in omega 3 and omega 9 fatty acids.
• Due to the presence of short and medium-chain fatty acids, oleic acid, and essential fatty acids, tiger nut oil stimulates the absorption of calcium in bones and the production of new bone material.
• It reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol).
• It can also reduce levels of triglycerides in the blood.

Culinary/Nutritional properties of Tigernut oil

• Tigernut oil is considered a stable oil that remains in a uniform liquid form at refrigeration temperature making it suitable as a salad dressing and vegetable-based ice cream.
• It has a higher smoke point than olive oil, so ideal for high-temperature cooking like deep frying, stir-frying etc.
• Due to its extraction by a cold, virgin process, tiger nut oil retains all its unique nutritional qualities.
• Highly recommended for cooking above other oils because it is more resistant to chemical decomposition at high temperatures.
• Less fat is absorbed into the food as tigernut oil creates a crust on the surface of the food during cooking, preventing the oil itself from being absorbed into the food.

Use of Tigernut oil in the cosmetic industry

Skincare products

• Tigernut oil has high oleic acid and vitamin E content, but low acidity which makes it excellent for the skin.
• Tigernut oil is effective against skin alterations, premature aging, skin conditions such as eczema and psoriasis, etc.
• Its antioxidizing activity helps the skin fight free radicals that facilitate the aging process thereby preserving its youth.
• It nourishes the skin and improves skin elasticity making it soft.
• Tigernut oil is easily absorbed into the skin and is highly moisturizing due to its oleic acid content which prevents dehydration and dry skin.
• It contains a small amount of behenic acid making it ideal for smoothening out wrinkles.
• The omegas 6 present in the oil promotes skin cell renewal.
• Tigernut oil is recommended for skincare during and after pregnancy.
• Tigernut oil is also used for making bathing soap.
• It serves as a lovely soothing massage oil.

Haircare products

• Tigernut oil slows the regrowth of body hair after epilation, which is the removal of hair from the roots.
• It is a moisturizing oil that can penetrate the hair shaft and add moisture to the hair.
• Tigernut oil smoothens out split-ends.
• Tigernut oil helps to condition, protect and add shine to the hair, even damaged hair.
• It calms frizzy and dry hair.
• Besides the cosmetic industry, it is also used in the textile industry, in medicine and medical research,
• It is used in Ayurvedic medicine.
• The tubers are mildly fragrant and the essential oil produced is used as a perfume and insect repellant in Asia.
• In the textile industry, oil is used to waterproof textile fibers.
• Research is ongoing on tigernut oil as possible economic biodiesel.
• In the United Kingdom, tiger nut oil is mostly used in the fishing industry. It is known to be effective especially for anglers.

How to Eat         

It is used in salads, tapas, portions of pasta, or appetizers.

Tiger nuts and pregnant women

Tiger nuts are also great for pregnant women due to their high nutrient content. Always consult your doctor before including any food items on your regular diet during pregnancy.

• Tiger nuts, being rich in fiber, helps in reducing the risk of high blood pressure and overweight problems of pregnant women.
• It can be considered a healthy alternative for lactose intolerant moms. ( Milk is essential during pregnancy. But moms with lactose intolerance cannot consume milk. Tiger nut milk can serve as an alternative here )
• Pregnant mothers need a wide range of vitamins in their diet during pregnancy. Tiger nuts contain a large number of vitamins, making them ideal for pregnant women.
• Tiger nuts are famous for boosting the production of breast milk from a woman’s breast during pregnancy.
• Tiger nuts are also rich in magnesium which helps in the easy contraction and relaxation of the uterus during labor.
• Tiger nuts also help pregnant women with improper digestion, bowel problems, and constipation.

AMAZING FACTS ABOUT TIGER NUTS

1. Tiger nut is a misnomer because tiger nut has nothing to do with the tiger and it is not a nut. Rather tiger nut is a tuber, a mini tuber.
2. Fresh tiger nut is crunchy, sweet, and juicy. Quite similar to coconut.
3. The yellow variety produces more milk and has more protein. Also, it has less fat and fewer antinutrients.
4. It contains vitamins B, C, and E,  insoluble fiber, iron, potassium, proteins, natural sugars, zinc, magnesium, calcium, phosphorous, etc.
5. It contains enzymes that aid digestion such as catalase, lipase, and amylase, and are often recommended to those who suffer from constipation, indigestion, flatulence, and diarrhea.
6. The presence of magnesium in tiger nuts helps in the fight against tooth decay and osteoporosis, prevention of menstrual problems, and maintenance of a stable body pH.
7. Due to the high amount of potassium in tiger nuts, it helps control activities of the heart and blood pressure. It is essential for the proper functioning of human cells and vital organs also for electrolyte balance in the body.
8. Tiger nut is ideal for weight watchers since it is very high in fiber, it keeps you feeling fuller for longer, resulting in a lower calorie intake.
9. This insoluble fiber is also good and recommended for diabetics for the regulation of blood glucose.
10. Due to the high fiber content, tiger nuts help prevent constipation. Just eat a handful or 2 at night with some water.
11. It is one of the highest whole food sources of fiber called resistant starch prebiotic. Resistant starch feeds the good bacteria in the digestive tract. It might eventually be found to be a powerful component in preventing diabetes and obesity.
12. It has a higher protein, lipid, and carbohydrate content than other tubers. The carbohydrate is mainly starch and fiber.
13. Due to its high iron content, it is important to include it in a vegan diet which is normally low on iron.
14. Tigernut is an aphrodisiac, very good for the libido in both males and females. It is rich in arginine which is also good for sexual health, arterial, and heart health.
15. Arginine also helps in the liberation of much-needed insulin in diabetics thereby controlling the blood sugar
16. Tiger nut contains very healthy fat.
17. Due to its high vitamin E content, it is used as a cosmetic product, to help slow down the aging of skin cells.
18. It is high in antioxidants, antibacterial and antispasmodic.
19. Tiger nuts like most plants contain anti-nutrients and phytochemicals which can be reduced by soaking and toasting.
20. Antinutrients in tiger nuts are very low compared to other fruits, nuts, tubers, and vegetables, even peanuts. You will have to eat a huge amount of tubers for these anti-nutrients to have any significant effect, Do not worry about them once you eat a nutrient-rich diet, also see this and this.
21. Phytochemicals in tiger nuts are most beneficial to humans, they have antimicrobial, analgesic, antispasmodic, antibacterial, and anti-inflammatory properties.
22. It is ideal for those with nut allergies because it is not a nut.
23. Allergies are rare with tiger nuts.
24. Tiger nut fits right into the Paleo diet, keto diet, and diabetic diet.
25. It is good for colitis and celiac patients.
26. Due to their natural sweetness, cravings for candy or other sweets can be taken care of using wholesome tiger nuts.
27. It is a perfect snack substitute for popcorn and potato chips.
28. Dry tiger nuts can be eaten as it is but it will be very chewy. Soak in water for 12-24 hours to rehydrate and crisp up.
29. Tiger nut was found to increase the serum level of estrogen in rats. If you have an estrogen dominant/sensitive issue, e.g. endometriosis, avoid tiger nuts.
30. It is boiled or ground and used as fishing bait.

Amazing facts about tiger nut milk

1. Tigernut milk is the juice extracted when Tiger nuts are ground into a pulp with the addition of water.
2. It is called Kunnu aya in Northern Nigeria and Chufa de horchata in Spain. It is also referred to as nectar from the ground or Drink of the gods.
3. Tigernut milk is a naturally sweet, creamy, healthy, and energy-giving drink.
4. It pairs well with a lot of other flavors like strawberry, ginger, dates, vanilla, coffee, chocolate, etc.
5. This is one of the best cow milk substitutes especially for people who are lactose intolerant, allergic to nuts, or suffering from celiac disease.
6. It has very healthy fats.
7. Tigernut milk is rich in amino acids, flavonoids, minerals, sugars, and vitamins B, C, and E, phosphorus, magnesium, potassium, calcium and iron.
8. It also contains carbohydrates, unsaturated fats, proteins, and some digestive enzymes.
9. Though not very high in total protein content, tiger nut milk contains the essential ones.
10. Fermentation increases the protein content of the milk.
11. The nutrients in tiger nuts together, provide an antioxidant, protective, and moisturizing effect on the skin and hair.
12. The combination of Vitamin B, C, and E present in tiger nuts are key nutrients in collagen and elastin formation for firm and supple skin, also protection and treatment of UV-induced damage to the skin.
13. Lack of magnesium can contribute to hair loss and tiger nut milk is rich in magnesium so helps fortify the hair.
14. The digestive enzymes in tiger nut milk help with flatulence, diarrhea, and other digestion disorders.
15. Tigernut milk does not contain as much fiber as the tiger nut tuber, but it has enough to help prevent constipation. For this purpose do not add sugar to your tiger nut milk.
16. Being rich in Oleic acid, the milk helps in the reduction of LDL (“bad”) cholesterol and in the fight against cardiovascular disease.
17. Oleic acid is also highly beneficial to prediabetics, diabetics, and people living with arteriosclerosis.
18. This milk is good for hypertension patients because of its low sodium content.
19. It is considered a diuretic (aids the increased passing of urine) and energetic.
20. Tigernut milk contains more iron than cow milk and as much as liver or red meat. This is essential for vegans whose diet lacks iron.
21. The milk is rich in arginine which favors the vasodilator effect therefore good for sexual, arterial, and heart health.
22. Also, arginine helps in the liberation of much-needed insulin in diabetics thereby controlling the blood sugar.
23. Tigernut milk is said to be one of the most powerful aphrodisiacs in the world and boosts libido and fertility in both males and females.
24. In China, tiger nut milk is used in the nature-based treatment of ailments.
25. To extend the shelf life of the milk, store it in the refrigerator for not more than 2 days and in the freezer for longer. At room temperature, it spoils very fast.
26. Homemade tiger nut milk will tend to separate, shake it well to mix and use as usual.
27. In ice cream parlors it is kept fresh in special machines that keep it cold while constantly stirring it.
28. Store-bought versions of the milk have added preservatives and stabilizers.
29. It is used in the cosmetic industry for skincare, sun care, eye contour serum, and protective hand balm.
30. It is also used in some leave-in hair care products.

How Can You Make Tiger Nut Milk?

Tiger nut milk, also called Horchata, is quite delicious. It can be had as it is without adding any flavor or sweetener, or it can be flavored in any way you like. Tiger nut milk also tastes great when mixed in smoothies, milkshakes or coffee.

What You Need

• 2 cups of raw tiger nuts
• 4 cups of clean water
• ¼ teaspoon of sea salt
• The flavor of your choice (optional) – cinnamon, vanilla, honey, maple, etc.
• A mason jar
• A strainer
• A blender

Directions

1. Mix the nuts and salt and place them in a mason jar.
2. Pour water over them and cover to soak for 24 to 48 hours. The longer they soak, the better.
3. Once they are soaked, pour them through a strainer and rinse them well.
4. Place the tiger nuts in the blender and add two cups of water. You can also add any flavor to them.
5. Blend the nuts with water until you get a smooth and creamy mixture.
6. Pour this blended mixture through a mesh strainer to separate the milk. Blend the nuts again if needed to obtain more strained milk from them.
7. Pour the milk into a glass jar and store in the refrigerator. It will stay good for up to three days.

AMAZING FACTS ABOUT TIGER NUT  FLOUR

1. Tiger nut flour is a mildly sweet, toasty, and nutty-tasting flour.
2. It does not leave any aftertaste when used in baked goods, unlike most other wheat flour alternatives.
3. It might give a gritty texture to food made with it, depending on how finely it is milled.
4. This flour is a very healthy flour, very good for vegans and dieters.
5. It is gluten and grain-free making it ideal for gluten-free and Paleo diets.
6. Tigernut flour is ideal as an alternative flour for those who are allergic to nuts.
7. It can be made using leftover pulp from making tiger nut milk (Kunnu aya, Chufa de horchata), it can also be made from dry whole tiger nuts.
8. The flour from leftover pulp has much less carbohydrate than whole nut flour so it is ideal for keto and diabetic diets (less than 1 g of net carbs per tablespoon of flour).
9. Whole nut tiger nut flour is sweeter being that the sweet carbohydrates are still intact, which is not so good for a ketogenic diet except in small quantities (3 g of net carbs per tablespoon of flour).
10. The leftover pulp flour is mostly fiber, almost 60% total dietary fiber, while the whole nut flour is 40% dietary fiber.
11. The fiber in tiger nut flour is 99.8% insoluble dietary fiber. Insoluble dietary fiber gives a sensation of feeling full because it absorbs water and takes up space in the stomach which reduces the need to eat more food.
12. The whole nut flour is finer and denser than the leftover pulp flour which is light and airy.
13. Tiger nut flour is very high in resistant starch, so introduce it gradually into your diet. Too much resistant starch can cause digestive upset. Resistant starch feeds the good bacteria in the digestive tract. It might eventually be found to be a powerful component in preventing diabetes and obesity.
14. It is high in fiber, iron, potassium, protein, magnesium, zinc, and vitamins E and C and does not lose any of its nutritious properties in the milling process.
15. Tiger nut has been found to contain higher amounts of essential amino acids than proposed by FAO/WHO for satisfying adult needs.
16. Calcium is necessary for bone and teeth development in infants and iron for blood formation, therefore Tiger nut flour which is high in both calcium and iron can be used to supplement baby cereal.
17. To produce baked goods with a texture very similar to whole wheat flour, combine tiger nut flour with tapioca flour.
18. The quantity of sugar in a recipe can be reduced when using tiger nut flour because the flour is sweet already.
19. It combines well with other flours e.g oat flour, coconut flour, and potato flour, and actually rises when used for baking.
20. It can be milled to different degrees of fineness, the classic flour is best used as a smoothie booster, for muesli or granola bar while the fine-grained flour is good for general baking just like wheat flour.
21. Tigernut flour is a good alternative to wheat flour. Most times, it substitutes wheat flour directly, 1 cup wheat flour = 1 cup tiger nut flour, though sometimes less tiger nut flour might be needed.
22. It can typically replace wheat flour in most recipes without any adjustment to the liquid ingredients including egg unlike coconut flour etc.
23. It serves as a flavoring agent for ice cream and biscuits and its nutty flavor makes it ideal for vegetable burgers.
24. In Ghana, the flour is made into a sweet and spicy dough called fie-down literally meaning ‘fire dough’, a street food delicacy. Dakota is the sweet, spicy, and aromatic snack made with tiger nut flour in Nigeria.
25. In case tiger nut flour is not easily accessible, the wet pulp from making tiger nut milk can be used in some recipes.

Tiger Nut Oil: Healthier Than Olive Oil?

In the last few years, a spate of studies has investigated the potential health benefits of tiger nuts, a trending superfood that has gained a lot of fans in paleo/primal circles. But also tiger nut oil, which is extracted from tiger nuts, has received a considerable amount of attention from scientists. One reason for the growing interest in the health benefits of tiger nut oil, also known as chufa oil, is its high content of oleic acid, a type of monounsaturated fatty that is also thought to be responsible for many of the well-known health benefits of olive oil. In particular, evidence suggests that oleic acid may help fight atherosclerosis, reduce hypertension, and combat obesity by suppressing appetite. It has also been shown to possess anti-inflammatory properties, which might at least partially explain why olive oil appears to be good against rheumatoid arthritis.

In this article, we compare the nutritional value and potential health benefits of tiger nut oil and olive oil. Also included is information about the beauty benefits of these two extraordinary oils, as well as tips on where you can get cold-pressed tiger nut oil.

Tiger Nut Oil vs Olive Oil: Nutritional Value and Health Benefits

Benefits linked to their high content of oleic acid

Oleic acid is the predominant fatty acid in both tiger nut oil and olive oil. This monounsaturated fatty acid has been reported to make up 66% to 76% of tiger nut oil, and 56% to 85% of olive oil (1). The fatty acid composition of plant-based culinary oils made from seeds, by contrast, is typically dominated by polyunsaturated fatty acids (2). As mentioned earlier, oleic acid may help fight atherosclerosis (3), reduce high blood pressure (4), prevent weight gain by suppressing appetite (5, 6), and alleviate rheumatoid arthritis and other conditions linked to chronic inflammation.

Both oils are packed with vitamin E, a powerful antioxidant

Both tiger nut oil and olive oil are excellent sources of vitamin E, with tiger nut oil containing 146 mcg/g (7) and olive oil 144 mcg/g (8). Vitamin E acts as an antioxidant, protecting your body against cellular damage caused by free radicals. Free radicals are tiny, unstable molecules that have been linked to many degenerative diseases as well as the aging process in general. They are formed as a result of normal metabolic processes, but also things like environmental pollutants, poor dietary habits, cigarette smoke, stress, and exposure the sun’s UV radiation can increase the levels of free radicals in your body.

Tiger nut oil contains much more phytosterols

From a nutritional perspective, one of the key differences between these two healthy oils is that tiger nut oil is much higher in phytosterols: Tiger nut oil contains 986.49 of phytosterols mcg/g, whereas olive oil only contains 100 mcg/g (9). Phytosterols, or plant sterols, are a group of molecules related to cholesterol. A large body of evidence suggests that they can help reduce cholesterol levels in humans. However, their impact on overall cardiovascular health is still under debate, with some experts (and evidence) suggesting they might even increase the risk of cardiovascular disease (10). But, while the jury is still out on whether phytosterols are good for people with cardiovascular problems, there are plenty of studies documenting the anti-cancer properties of phytosterols (11).

Both are available in “cold-pressed” quality

As you may already know, extra-virgin olive oil is cold-pressed, meaning that no high heat has been used during the extraction process. This helps protect the nutrients in the oil and results in a product with superior flavor and aroma. But what you probably didn’t know is that also tiger nut oil can be cold-pressed. If you want to give it try, you can buy cold-pressed tigernut oil here. The oil is golden brown in color and has a slightly nutty flavor, which makes it perfect for salad dressings. Due to its high smoke point, it can also be used as a cooking oil. It could be used for cosmetics, as industrial anticorrosive, and instrument lubricants.

Side effects of tiger nuts

While the benefits of tiger nuts are countless it is also worth noting that in very rare cases there are some side effects.

1. Skin allergies, typically include rash, swelling around the mouth and eye, itching, general redness, tingling sensation in the mouth, angioedema, and painful mouth ulcers.
2. Respiratory reactions, include coughing, running nose, sneezing also swelling in the throat which can cause shortness of breath and a tight feeling in the throat these symptoms require immediate treatment.
3. Gastrointestinal issues, tiger nuts are high in fiber and excessive intake of fiber can lead to stomach problems like bloating, diarrhea and flatulence. People with digestive issues such as IBS should eat it sparingly.
4. It is also high in fat (mostly good fat), which means high calories and a tendency to cause weight gain.

References

Show More