Better nutrient absorption takes place when we consume soaked nuts
In her recent Instagram reel, nutritionist Nmami Agarwal discusses how not soaking nuts before eating them could do more harm than good. She begins by saying, “Having nuts? Great. But not soaking… well it's not the right way to consume!”
She further explains, “The science behind this is very simple. Foods that can be eaten raw are fruits and certain vegetables. Rest all the foods need to be soaked or cooked. Raw nuts contain huge amounts of phytic acid. To explain phytic acid simply, It is the outer layer of the nuts to protect nuts from external factors. When we consume it, it causes irritation in the stomach and prevents nutrient absorption.”
Your body can better absorb nutrients if you soak nuts and seeds. Nutrient-dense nuts and seeds include nutrient inhibitors that guard and guarantee the survival of those nutrients. By soaking nuts and seeds, you can reduce or get rid of the harmful and nutritious inhibitors that are absorbed into the water.
The nutrients of the nuts and seeds are more easily absorbed because the inhibitors and harmful chemicals are absent. Additionally, they aid in the growth of good bacteria in your colon and are easier for the body to absorb.
She ends by saying, “Food good nutrient absorption, soak nuts and then consume.”
Take a look at her reel:
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Soaking nuts and dry fruits can make them gentler on the stomach, reducing the chances of bloating, stomach ache or digestive discomfort. Soaked nuts, especially almonds, are considered to have alkalizing properties.
What happens if you don't soak Brazil nuts? ›
No, Brazil nuts can be eaten raw. While some people believe that soaking Brazil nuts in water can make the nut more nutritious, there is little scientific evidence to back this. Soaking Brazil nuts in salted water may lower the nut's nutritional benefit.
Does soaking walnuts remove nutrients? ›
Soaking not only facilitates the absorption of these nutrients but can also enhance their potency. Omega-3 fatty acids, known for their heart-healthy properties, are more readily absorbed when walnuts are soaked, boosting cardiovascular benefits.
Should you soak walnuts before eating them? ›
"Soaking can also help prevent indigestion as it helps reduce gas forming compounds. It also reduces polyphenols and increase nutrient availability. Besides, soaking walnuts also improves their texture," says Bharadwaj. "Just soak 2-4 walnut pieces overnight in a cup of water and have them.
Do soaking nuts remove oxalates? ›
Soaking reduced oxalate concentration by 6.7-20.0%.
Can we eat dry nuts without soaking? ›
It has immense health benefits. However, you can also include non soaked ones in ur diet as a mid meal snack but obviously in moderation. You can eat them without soaking in water. Some dry fruits, like walnuts, chilgoza (pine nuts), raisins, dried apricots can be eaten without soaking in water.
Are 2 Brazil nuts a day too much selenium? ›
They're exceptionally high in selenium, a mineral with potent antioxidant properties that's also good for thyroid, brain, and heart health. Taking too much selenium may lead to toxicity, though. To avoid consuming too much selenium, limit your intake to one to three medium-sized Brazil nuts daily.
What is the healthiest nut to eat? ›
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
Is phytic acid bad for you? ›
Is phytic acid a health concern? Phytic acid is not a health concern for those who follow a balanced diet. However, those at risk of an iron or zinc deficiency should diversify their diets and not include high phytate foods in all meals.
Which nuts need to be soaked? ›
If you are looking for some easy methods that will lead you to a healthier diet, start soaking the nuts. Nuts like almonds, walnut, peanuts, pecans and pistachio are rich in fiber, vitamin E, magnesium, phosphorous, good fat, and antioxidants," says Dietitian Shikha Kumari, Clinical Dietician & Weight Loss expert.
Claims in the lay literature suggest soaking nuts enhances mineral bioavailability. Research on legumes and grains indicate soaking reduces phytate levels, however, there is no evidence to support or refute these claims for nuts.
Is soaking nuts in water a myth? ›
It is true that nuts contain phytic acid, or phytates, which can bind with minerals, making them unavailable to the body. But while soaking nuts in salted water may reduce phytic acid levels, the amount of phytates in nuts is too small to cause a mineral deficiency in either children or adults.
Which nuts are high in phytic acid? ›
Most nuts contain phytic acid. Almonds, walnuts, and Brazil nuts have the highest amounts of phytic acid. Almonds contain 9.4% phytic acid, walnuts contain 6.7% phytic acid, and Brazil nuts contain 6.3% phytic acid.
Which is better soaked walnuts or dry? ›
Walnuts should be soaked because doing so makes them easier for the body to digest than eating them raw. The phytic acid found in nuts, which is reduced by soaking walnuts, contributes to increased absorption as well. Raw walnut digestion may be more difficult for those with weak gut.
What happens if you soak nuts too long? ›
Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking. Do not soak these nuts for longer than 4 hours. Soaking them for extended periods of time break down their health-promoting oils.
Does soaking nuts activate them? ›
The process of soaking nuts takes off the phytic acid as well as other toxins and digestive inhibitors (hence “activating” them). Blablabla… there is more to it, but that's enough for now.
How long to dry nuts after soaking? ›
Recommended Dehydrating Times
You don't want them to mold, you want them tasty and crunchy. 12-24 hours for all nuts, seeds. legumes and grains. Just taste them every 6hrs to see if they are dry and crunchy enough.
