Tiger Nuts Overview
Tiger nuts (actually small tubers) provide exceptional prebiotic fiber from resistant starch that feeds beneficial gut bacteria, along with heart-healthy oleic acid and minerals for digestive and metabolic health.
Why Tiger Nuts Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Tiger Nuts Nutrition Facts
Per 28g (1 ounce (28g) raw tiger nuts)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 19g | 7% |
| Dietary Fiber | 10g | 36% |
| Sugar | g | — |
| Total Fat | 7g | 9% |
| iron | 1.4mg | 8% |
| magnesium | 32mg | 8% |
| potassium | 200mg | 4% |
| vitaminE | 2.8mg | 19% |
GI: 55 ()
Key Nutrients in Tiger Nuts for Immune System Support
Best Ways to Eat Tiger Nuts for Immune System Support
- Soak raw tiger nuts in water for 12-24 hours to soften before eating
- Blend soaked tiger nuts with water to make horchata de chufa (tiger nut milk)
- Use tiger nut flour in baking as grain-free, nut-free alternative
- Roast lightly for enhanced flavor and easier digestion
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Tiger Nuts Health Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Important Considerations
- Very high in fiber (30g per 100g)—start with small amounts to avoid gas and bloating
- Can cause digestive discomfort if not properly soaked or chewed thoroughly
- May be too hard to chew for people with dental issues unless soaked or ground
- High in natural sugars and calories—watch portions for weight management
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