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TIGER NUTS: Health Benefits, & FAQs

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TIGER NUTS: Health Benefits, &  FAQs

TIGER NUTS: Health Benefits, & FAQs, When we talk about healthy and nutritious food of these times, tiger nut stands out as one of them. It stands out because of its nutritious value, and various other edible by-products that are equally of a high value. 

Tiger nuts which is also called atadwe or chufa, and botanically known as Cyperus esculentus is a widespread crop of the sedge family. It can be found in places like Southern Europe, Africa, Middle East and some subcontinents of India. 

Cyperus esculentus normally can be found wild as a weed or a crop but is mainly cultivated for its edible tubers called tiger nuts. We recognize this edible tubers called tiger nut as a snack food and a raw material for preparing the tiger nut milk beverage.

Frequently Asked Questions On Tiger Nut

  1. How Does Tiger Nut Look Like?

Tiger nut appears small, wrinkled, and browny with a rough texture in dried form. In wet form it appears less shrunk, lighter in colour and produces more fluid while chewing.

  1. Where is Tiger Nut Grown in Nigeria?

Tiger nut is mainly a product of the Northern region of Nigeria where it is commonly grown in large quantity and distributed to other regions.

  1. How Can Tiger Nut Be Grown in Nigeria?

Tiger nut requires a mild temperature to grow adequately. They are planted 6-8cm downward into the soil with a seed spacing of 15-29cm. It is planted during the rainy season between April and May. 

As a plant that requires adequate amount of water for germination, irrigation is very necessary especially in times of rain shortage and for commercial purposes. 

Early weeding is also very necessary for proper germination and application of manure with much nitrogen content should be avoided. 

  1. How Is Tiger Nut Drink Prepared?

Tiger nut drink can be prepared in various ways with a blend of some other fruits such as coconuts, dates, etc. But firstly, let’s get to know the general method of preparing a nutritious tiger nut drink. 


  • 2 cups tiger nuts
  • 4 cups of water + some extra 
  • 2 teaspoon full of vanilla extract, honey or maple syrup for sweetness
  • Cinnamon or nutmeg for spice (optional)
  • Ginger (optional)


  • Put the tiger nut in a bowl with a lid and add salt to it.
  • Pour the water over the tiger nuts, and cover it.  Allow this to soak in the fridge for 24-48 hours. 
  • Soaking it for long hours makes it softer and easier to wiz into silkily, smooth milk.
  • Once soaking is done, pour the tiger nuts and liquid through a sieve and rinse well.
  • Pour the tiger nuts into a blender and add two cups of filtered water, little by little. Avoid pouring much water to prevent diluting the flavour of the tiger nuts.
  • Add flavoring if you wish.
  • Blend at a high rate for about 3 minutes until it becomes smooth and creamy. 
  • Separate the milk from the tiger nut pulp using a regular silk sieve, nut bag, cheese cloth, etc. 
  • Then pour the tiger nut pulp back into the blender and add another 1-2 cups of water. 
  • Blend again for a couple minutes and strain again. 
  • You can repeat this up to three times. 
  • The milk gotten from each round of blending and sieving can be all put together or kept separately in batches. The creamy nature of each batch will differ.
  • Once you’re done, pour the milk into a glass jar and store in the refrigerator for 3-4 days.
  1. What is Tiger Nut Flour?

 Tiger nut flour is a gluten-free and grain-free flour, which is high in fiber, protein, iron, magnesium, potassium, zinc and vitamins E and C. 

Tiger but flour allows bakers to cut back on added sugar due to its light nature, sweet and nutty flavour.  

It works well when combined with other flours and starches such as coconut flour, almond flour, gluten-free oats and potato starch.

Use tiger nut flour to add a crunchy texture to baked goods such as cookies, and a sweet protein to pancakes and puddings.

  1. What are The Benefits of Tiger Nut?

The benefits of Tiger nut cannot be overemphasized. To some extent, certain benefits keep unraveling with time. For people who take tiger nut, here are 5 benefits they stand to gain healthwise.

  • Reduction of blood sugar levels

Studies have revealed that the high fiber content of tiger nut tubers may reduce the rate of sugar absorption. This may also cause the tiger nut extract to help reduce blood sugar levels. 

Also due to the rich amino acid content of tiger nut, insulin production and sensitivity which are important for blood sugar control maybe increased.

  • Stronger Immune System

Experiments have proven that tiger nut extracts are effective against several types of bacteria which can infect humans. Therefore it has been inferred that tiger nut extract might also effectively defend the body against antibiotic resistant bacterial infections.

  •  Allergy Management

Tiger nut flour is a good instance for this. It is gluten-free and can serve as a replacement for flours containing wheat to persons who are allergic to such. Tiger nut milk can also be an alternative to lactose contained milk( cow milk)

  • For Healthy Bones Teeth, and Blood Coagulation.

Tiger nuts are a great source of natural minerals such as calcium, magnesium, zinc, etc which helps in building healthy body bones, and helping out in blood coagulation

  • Natural Energy 

The starch and sucrose content of tiger nut makes it a good source of natural energy booster for vital body performance.

Several other benefits of tiger nut to the body generally and specifically for certain persons in specific conditions such as pregnant women still do exist. 


Now knowing these and many more, we urge you to consider tiger nut, mostly its nutritious beverage as a replacement for several other chemical influenced drinks. 

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