Benefits of tiger nuts, dates and coconut that are important
Tiger nuts, dates and coconut contain vital contents such as high fibre, minerals and vitamins. All these components offer important benefits to the body. They range from proper brain functioning to aided digestion.
It is easy to assume the benefits that one might obtain from consuming certain types of fruits such as coconut, tiger nuts and dates. As a result, one might end up taking less than the body requires, thus depriving it of attaining the full benefits.
Benefits of tiger nuts, dates and coconut
Here are the benefits of coconut, dates, and tiger nut.
Tiger nuts benefits
Tiger nuts contain a variety of nutrients that have been linked to numerous body benefits. Traditionally, they were used as both medicine and food, which is no different in the present day. Here are some of the benefits of tiger nuts.
1. High nutrient value
What are the benefits of tiger nuts in pregnancy? They contain high nutrient content which is essential for both the pregnant woman and the unborn child. They have numerous nutrients and beneficial plant components. The specific content varies from one type of nut to the other. On average, one ounce contains the following:
- Calories: 103–121
- Fibre: 2–7 grams
- Carbs: 9 grams
- Protein: 1 gram
- Fat: 7–9 grams
- Vitamin E: 278% of the daily value (DV)
- Iron: 13–40% of the DV
- Phosphorus: 9–11% of the DV
- Vitamin C: 2–8% of the DV
- Magnesium: 7% of the DV
- Zinc: 5–7% of the DV
- Potassium: 3–5% of the DV
- Calcium: 1% of the DV
Tiger nuts contain antioxidants that help in protecting the body from ageing and contracting heart diseases and cancer. They also contain anti-nutrients like phytates, oxalates, saponins and tannins.
2. Improves digestion
Improve digestion is an essential benefit of tiger nut. They contain highly soluble fibre that passes through the gut without digestion. In turn, the fibre adds bulk to the stool, thus enabling it to pass easily through the gut. This reduces the likelihood of constipation.
Second, nuts contain resistant starch, which helps by feeding the friendly bacteria in your gut. This aids in ensuring that the digestion process takes place smoothly.
Nuts also contain catalase, amylase, and lipase enzymes, useful in breaking food substances down the gut. This relieves diarrhoea, indigestion and gas.
3. Reduces blood sugar levels
The tubers contain high fibre content that helps in slowing down sugar absorption in the gut. As a result, this reduces blood sugar levels. They also have high amino acid arginine that increases the production of insulin that controls blood sugar.
Extracts from nuts hinder the action of carb-digesting enzymes in the gut. As a result, minimal sugar is absorbed from the gut. This follows a similar process as the action of blood-sugar-lowering diabetic medications.
4. Improves heart well-being
One of the tiger nut benefits is keeping the heart in check. First, they contain high mono-saturated fats, which are linked to reducing bad cholesterol. This reduces the clogging of arteries, thus lowering the risk of stroke, heart attack and other heart-related illnesses.
The amino acid arginines promote heart well-being because the body uses the acid during nitric oxide formation. This compound helps dilate veins and arteries, thus reducing the risk of blood pressure on them.
5. They boost libido levels
Nuts are used as aphrodisiacs in Ayurvedic medicine. Since time immemorial, the Nigerians have been using tiger nut for treating erectile dysfunction, increasing sperm count and boosting libido. This is one of the greatest tiger nuts benefits to man. Therefore, consuming large amounts of tiger nuts result in increased testosterone levels and boosted sexual activities.
Benefits of eating dates
Dates are the fruits obtained from date palm trees that grow in most tropical regions. They are sold and consumed either when dry or fresh. They are relatively small in size and their colour range from bright red to bright yellow. They are high in vital nutrients and have numerous uses and advantages. Dates benefits include:
1. Rich in nutrients
Dates contain an excellent nutrition profile which is useful to the body in numerous ways. The dried type has higher nutrient content than most fresh fruits. It is similar to other dried fruits such as figs and raisins. Apart from the calories, they contain vitamins and minerals.
A 100-gram serving of dried dates have the following nutrient-content:
- Calories: 277
- Carbs: 75 grams
- Fibre: 7 grams
- Protein: 2 grams
- Potassium: 20% of the RDI
- Magnesium: 14% of the RDI
- Copper: 18% of the RDI
- Manganese: 15% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
2. Rich fibre
What are the benefits of dates for men? They are rich in fibre which has great digestive benefits such as preventing constipation. They promote a regular movement of the bowel by contributing to the formation of stool in the body. Curing constipation is one of the benefits of eating dates on an empty stomach.
The fibre has other added benefits, such as controlling blood sugar by slowing digestion. In turn, this prevents the blood levels from spiking too high after food consumption.
3. Contain disease-fighting antioxidants
Dates contain antioxidants that have numerous benefits. They protect the cells from free radicals. Free radicals are unstable molecules that may contain adverse reactions to the body, thus promoting disease attacks.
The antioxidants contained in dates are as follows:
- Flavonoids - They help in reducing inflammation and the potential risk of diabetes.
- Carotenoids - Reduce eyes-related disorders.
- Phenolic acid- Lowers the risk of cancer and other heart-related diseases.
4. Boost brain
Research shows that dates help lower inflammatory markers linked to increased risk of contracting neurodegenerative diseases such as Alzheimer's.
Dates also help reduce amyloid-beta proteins activities, which are known for causing the formation of plaques in the brain. Regular consumption of dates betters the memory and learning stability in individuals.
5. Easing natural labour during delivery
Dates come in handy in promoting and easing labour in pregnant women. When consumed during the last few weeks of the pregnancy, they promote the cervix's dilation in anticipation of delivery. This lowers the need to induce labour and also reduces labour time.
Dates also contain tannins that facilitate contraction during labour. They are a good source of calories and natural sugars needed to maintain high energy levels during labour.
Benefits of coconut
Coconut is the fruit produced by the coconut palm. Even though they have been grown for more than 4500 years, their popularity continues to increase year after year. Coconut benefits range from culinary uses to potential body benefits. Here are some of the benefits of eating coconut every day:
1. Highly nutritious
While most fruits are rich in carbohydrates, coconuts are rich in fat. They also contain some proteins, small amounts of Vitamin B and several vital minerals. These minerals are useful in the bone and the metabolism of proteins, carbs and cholesterol.
Coconuts have a high content of copper and iron that help during the formation of red blood cells and selenium. They also contain antioxidants that protect the cells. The nutrient content in raw coconut varies from the dried ones as follows:
Raw coconut meat
- Calories - 354
- Protein - 3 grams
- Carbs - 15 grams
- Fibre - 9 grams
- Fat - 33 grams
- Manganese - 75% of the Daily Value (DV)
- Copper - 22% of the DV
- Selenium - 14% of the DV
- Magnesium - 8% of the DV
- Phosphorus - 11% of the DV
- Iron - 13% of the DV
- Potassium - 10% of the DV
Dried coconut meat
- Calories - 650
- Protein - 7.5 grams
- Carbs - 25 grams
- Fibre - 18 grams
- Fat - 65 grams
- Manganese - 137% of the DV
- Copper - 40% of the DV
- Selenium - 26% of the DV
- Magnesium - 23% of the DV
- Phosphorus - 21% of the DV
- Iron - 18% of the DV
- Potassium - 16% of the DV
2. Control blood sugar levels
What are the benefits of eating coconut everyday? They help in controlling the blood sugar levels. Coconuts are low in carbs and high in fibres and fats, thus stabilising the levels of sugar in the body. They are high in arginine content that is important for pancreatic insulin production to regulate blood sugar levels.
3. Contain powerful antioxidants
Coconuts have antioxidants that protect the cells from oxidative damage because of their phenolic content. The phenolic components are;
- Gallic acid
- Caffeic acid
- Salicylic acid
- P-coumaric acid
4. Useful during pregnancy
Is coconut good for a pregnant woman? Yes, it is. There are numerous benefits a pregnant woman can obtain from eating coconut. It is rich in anti-viral, anti-fungal and anti-bacterial properties. In addition, coconut oil can help prevent colds, flu and other viruses. As a result, coconut helps in avoiding over the counter tablets during pregnancy.
Regular consumption of tiger nuts, dates and coconut is important to the body. This is because they have numerous benefits to a person's well-being. These benefits are both preventive and curative.
DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Alzheimer’s Disease and the β-Amyloid Peptide (2010, ncbi.nlm.nih.gov)
- Are dates healthful? (2021, medicalnewstoday.com)
- Health Benefits of Tiger Nuts (webmd.com)
- Low-Carbohydrate Diet Inhibits Different Advanced Glycation End Products in Kidney Depending on Lipid Composition but Causes Adverse Morphological Changes in a Non-Obese Model Mice (2019, ncbi.nlm.nih.go)
- Men's sexual function may benefit from daily nut consumption (2019, medicalnewstoday.com)
- Nuts and your heart: Eating nuts for heart health (2019, mayoclinic.org)
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