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11 Health Benefits of Tiger Nuts to Women

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11 health benefits of tiger nuts for women

In several parts of the world, Tiger nuts serve as one of the most common and readily available edibles consumed in homes.  It goes by several names like Chufa nut, yellow nuts and earth nuts.  In Nigeria, It is called “Aya” in Hausa, “Ofio” in Yoruba, and “aki awusa” in Igbo. 

Tiger nuts can be consumed raw, dried or turned into a milky drink. Tiger nuts are packed with lots of health benefits that can be beneficial to both men and women as these nutritious nuts offer a range of nutrients that cater to everyone’s needs. In this article, we share the remarkable health benefits of tiger nuts for women in particular, and how women can add these nutrient-rich nuts to their diets.

What Are Tiger Nuts?

health benefits of tiger nuts for women
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Tiger nuts, scientifically known as Cyperus esculentus, have been consumed for centuries. Native to Africa, tiger nuts are small tubers that grow beneath the soil’s surface, boasting a nutty, slightly sweet flavour and a satisfying crunch. They are rich in fibre, vitamins, minerals, and healthy fats. 

Fun Fact: Tiger nuts are not Nuts. They are tubers just like yam, cassava and potatoes that grow under the soil, but they have a nut-like shape, size and appearance.

Nutritional Information on Tiger Nuts

According to the U.S. Department of Agriculture, 1 ounce (28 grams) of Tiger nuts provides:

  • 143g of Calories
  • 9g of Fibre
  • 19g of Carbohydrate
  • 1g of Protein
  • 7g of Fat
  • Iron
  • Phosphorus
  • Vitamin C
  • Vitamin D
  • Magnesium
  • Zinc
  • Potassium
  • Calcium

Health Benefits of Tiger Nuts for Women

health benefits of tiger nuts for women
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Tiger nuts are an incredibly nutritious food that can improve women’s health.  Below are the health benefits of Tiger nuts for women you need to know:

1. Hormonal Balance

One of the health benefits of tiger nuts for women is their potential to support hormonal balance. The vitamin E content in tiger nuts aids in regulating hormonal levels, which is particularly beneficial for women experiencing menstrual irregularities. Additionally, the presence of healthy fats supports the production of hormones like oestrogen essential for overall reproductive health.


2. Digestive Health

Tiger nuts are an excellent source of dietary fibre, with a single serving providing a significant portion of the recommended daily intake. Fibre plays a key role in maintaining optimal digestive health by promoting regular bowel movements, preventing constipation, and supporting gut flora. This can be especially beneficial for women who often face digestive discomfort. 

Tiger nuts contain enzymes like lipases, amylases and catalases as well as a resistant starch that caters for the normal flora in the gut to help with smooth digestion.

3. Weight Management

For women aiming to manage their weight, tiger nuts offer a unique benefit. The resistant starch found in tiger nuts acts as a fermentable fibre nourishing good gut bacteria and aiding in weight loss. Additionally, their fibre content helps to promote a feeling of fullness, reducing the likelihood of overeating.

4. Skin Health

Health benefits of tiger nuts to women
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Radiant skin is often a priority for many women and tiger nuts can contribute to achieving that goal. The vitamins C and E in tiger nuts are antioxidants that combat oxidative stress and support collagen production, leading to healthier, glowing skin. Their anti-inflammatory properties can also help alleviate skin conditions like eczema.

5. Bone Health

Tiger nuts are a valuable source of minerals like calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones. The essential amino acids like lysine and glycine in tiger nuts are also needed for healthy bones.  Women, particularly those at risk of osteoporosis, can benefit from including tiger nuts in their diets as a natural way to support bone density.

6. Energy Boost

In the fast-paced modern world, women often find themselves battling fatigue. The high carbohydrate content in tiger nuts provides a sustained energy release, making them an ideal snack for combating tiredness and maintaining focus throughout the day.

7. Heart Health

Having a healthy heart is a significant concern for women, and tiger nuts offer benefits in this area as well. The presence of a high amount of monounsaturated fats, similar to those found in olive oil, contributes to healthy cholesterol levels and reduces the risk of cardiovascular issues. Monounsaturated fat-rich diets are associated with lower LDL (bad) cholesterol and greater HDL (good) cholesterol levels. 

Women who consume Tiger nuts will also have a lower risk of having a heart attack, having a stroke, or passing away from heart disease. Tiger nuts are known to improve blood flow and a decreased chance of blood clots, both of which can lessen the risk of heart disease. 

8. Nutrient Density

Tiger nuts contain an array of minerals like potassium, calcium, magnesium, zinc, phosphorus iron, and B vitamins, supporting various bodily functions and addressing common deficiencies that women may face. The availability of these nutrients will help women replenish all they lost during their monthly menstrual flow. 

9. Improves Libido/Fertility

Traditionally, some women consume Tiger nut drink/milk to help  boost their libido. This is because tiger nuts are known to contain quercetin which acts as an aphrodisiac to enhance sexual performance in both men and women. There is proven research that tiger nuts helped in inducing sexual copulation in male rats although such documented reports are lacking for women. Nevertheless, adding traditional ingredients like dates to tiger nut smoothies has helped increase women’s libido.  

10. Blood sugar control

Tiger nuts’ high fibre content helps to lower blood sugar levels in women with diabetic tendencies. According to Culbertson, fibre reduces the absorption of sugar in your intestines. Research on the   phytochemical composition of Tiger nuts showed it reduced the blood glucose level upon administration. 

Arginine is an amino acid present in tiger nuts and by boosting insulin synthesis and sensitivity, this amino acid contributes to the maintenance of appropriate blood sugar levels. 

11. Boosts immunity and helps fight infection

Women are exposed to so many germs that can cause infection in their daily activities, hence the need to take immune-boosting foods such as tiger nuts. Phytochemical observation of tiger nut extracts was evaluated in a test tube trial against a variety of microorganisms and antibacterial that can infect people. Salmonella, Staphylococcus, and E. coli bacteria could not survive the extract.  

Similar outcomes were reported in a second trial. The researchers also mentioned that tiger nut extracts may be useful in the fight against bacterial infections that are resistant to antibiotics.

Incorporating Tiger Nuts into your Diet

Women can incorporate tiger nuts into their diets to maximize the health benefits that it gives. The versatility of tiger nuts makes them an easy addition to any diet. They can be enjoyed as a standalone snack, blended into smoothies, incorporated into baked goods, or used to make dairy-free milk. With their naturally sweet flavour, tiger nuts can also be used as a natural sweetener in recipes.

1. Tiger nut flour

health benefits of tiger nuts for women
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Blend and use the tiger nut flour to bake bread and cookies. This is a great choice as it is gluten-free, low in cholesterol and rich in monounsaturated fats and other minerals. It is a great alternative to the normal cassava flour. 

2. Consume Raw Tiger nuts

This is one of the simplest ways women can incorporate tiger nuts into their diets. Enjoy your fresh or dried tiger nuts by soaking them in water for a while and eat as much as possible.   It has a crunchy, milky and sweet taste that leaves you craving more.

3. Tiger nut smoothie

health benefits of tiger nuts for women
Credit: Canva

Tiger nuts have a great taste and adding them to your smoothie is a great way to boost it.  With some coconut, dates and ginger, you can make a great and tasty smoothie. 

4. Tiger Nut Drink/Milk

Tiger nut drink/Milk is easy to make and can be consumed fresh or refrigerated.  The drink provides a refreshing feeling and calming effect on the body. If you’re looking to relieve stress, then Tiger nuts milk is your go-to when such need arises. 

5. Tiger nut pap

health benefits of tiger nuts for women
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You can grind and process your tiger nuts to make healthy nutritious pap for you and your family. 


A serving of tiger nuts is a nutritional powerhouse, offering a wide range of health benefits tailored to the needs of women. From hormonal balance to digestive health, skin radiance, and beyond, these small tubers (aka nuts) provide a full package of nutrients. By including tiger nuts in their diets, women can harness the potential of this superfood to support their overall well-being and vitality. 

Incorporating the goodness of tiger nuts into your diet is a step towards nourishing the body and embracing a holistic approach to health. Tiger nuts are good for men too as some of these benefits are not limited to women only.  So, think about adding tiger nuts to your diet right away if you want to enhance your general health and well-being.


Healthines. (2023). The Fourteen best Gluten free flours

Pubmed. (2022). Tiger Nut (Cyperus esculentus L.): Nutrition, Processing, Function and Applications

Journal of Analytical methods in chemistry. ( 2015). Physicochemical Characteristics and Composition of Three Morphotypes of Cyperus esculentus Tubers and Tuber Oils

Pubmed. ( 2015). Influence of Cyperus esculentus tubers (tiger nut) on male rat copulatory behavior

Pubmed. (2014). Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies

Pubmed. ( 2013). The in vitro and in vivo antioxidant properties of Cyperus esculentus oil from Xinjiang, China

Pubmed. ( 2013). Antibacterial activities of the methanol extracts of seven Cameroonian dietary plants against bacteria expressing MDR phenotypes

Research gate. (2010). The Phytochemical Composition and Some Biochemical Effects of Nigerian Tigernut (Cyperus esculentus L.) Tuber

Pubmed. ( 2009). Phytochemical observation and antibacterial activity of Cyperus esculentus L

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1 comment

October 25, 2023 - 2:10 pm

[…] Why Tiger Nuts are Good for Women […]

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Chioma Okwara

Chioma Okwara is an Anatomist and a health content writer. She specializes in topics related to public health, mental health and infertility. Chioma is a Volunteer for Whispering Hope Africa Initiative ( WHAiafrica) where she offers her services to helping the poor in the rural areas of the Nigeria.

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