Nuts and seeds
Boost Your Health By Soaking Nuts, Seeds & Grains
Nuts, seeds & grains ‒ what a heavenly blend of taste and nourishment!
Sadly, this blissful food might be hiding some evil mysteries behind its thin skin. Let's dig on further to unravel the secrets of nuts, seeds & grains and how you should actually consume them.
How Should You Consume Nuts, Seeds, & Grains?
Nuts and seeds are often consumed as a go-to snack munched on without rinsing or soaking. Your bloating, flatulence or other digestive problems might be indicating something fishy in your eating habits.
You guessed it right! It's all about not soaking your nuts and seeds.
Here's the deal, nuts and seeds contain a protective layering called Phytic Acid that works wonders until they are growing. However, this protective layer can hinder your digestive capability and cause stomach problems like mentioned above.
Phytic acid functions as an enzyme inhibitor and prevents early germination from preserving nutrients until the plant grows. Along with Phytic Acid, they also contain tannins that serve similarly and hinders the absorption of nutrients such as iron, calcium, magnesium, zinc, and copper.
Duration Of Soaking Nuts And Seeds:
There are hundreds of types of nuts and seeds, and each of them needs a different time frame to get rid of all the harmful components. Now, how will you know how long to soak yours?
1 Kafaoglu, B., Fisher, A., Hill, S., & Kara, D. (2016). Determination and evaluation of element bioaccessibility in some nuts and seeds by in-vitro gastro-intestinal method. Journal of Food Composition and Analysis, 45, 58-65. 2 Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of food science and technology, 52(2), 676-684. 3 Urbano, G., Lopez-Jurado, M., Aranda, P., Vidal-Valverde, C., Tenorio, E., & Porres, J. (2000). The role of phytic acid in legumes: antinutrient or beneficial function?. Journal of physiology and biochemistry, 56(3), 283-294.
Here's what I like to do.
The harder your nuts and seeds are, the more time they require. I generally soak mine for 8-10 hours, followed by drying them in a dehydrator. Drying your nuts increases their shelf-life and permits you to store them for a long time. Whereas, without drying, you have to consume yours within 2 days.
Why Should You Soak Seeds And Nuts?
Keep these facts in mind:
- Phytates and Tannins (enzyme inhibitors) impede the absorption of nutrients resulting in decreased benefits and gastrointestinal tract (GIT) problems.
- Nutrients are more readily available in soaked seeds and nuts. The effect of Vitamin A, B & C are heightened, resulting in greater health benefits.
- The better they are soaked, the better flavor and texture you will achieve.
- While cooking, your prep time can be significantly reduced as your seeds & nuts are halfway ready for cooking.
Hence, never forget to soak your nuts for at least 8-10 hours before consuming them. Nobody wants to have stomach problems all the time!