Few people know that dry nuts contain enzyme inhibitors — special substances that slow down the digestion process. When nuts are soaked in water, all the active compounds “wake up” and become more available for absorption by the body. It is important to understand this information carefully and take it into account before consuming nuts.
The Health Benefits of Nuts
Every type of nut offers a range of health benefits for the body. Nuts improve brain function, support heart endurance, and help eliminate cholesterol. However, when consuming nuts, it is important to observe moderation. Like any beneficial food, excessive intake can be harmful to the body, almost like a poison. The ideal daily dose is a handful of nuts.
All nuts are unique members of the nut family, and it is essential to know how long each type should be soaked in water before consumption for optimal benefits:
- Walnuts: soak for 8 hours
- Almonds: soak for 12 hours
- Macadamia nuts: soak for 4 hours
- Hazelnuts: soak for 8 hours
- Walnuts (again, for emphasis): soak for 8 hours
- Peanuts: soak for 1–2 hours
Nuts and seeds, along with fish and vegetable oils, are a primary source of healthy fats, especially omega-3 fatty acids. Every type of nut supports proper brain function and promotes a healthy cardiovascular system.
Because of their omega-3 content, nuts help to remove so-called “bad” cholesterol from the body. Additionally, all types of nuts contain large amounts of beneficial substances, vitamins, and minerals that support overall health.
Moderation is Key
However, it’s important to note that, just like any other healthy food, consuming nuts in large amounts can be detrimental to health. Despite their many health benefits, nuts are also considered a potential allergen. Therefore, it is crucial to consume them mindfully and in moderation—the perfect daily portion is about a handful.
Best Ways to Eat Nuts
It is preferable to eat any type of nut raw rather than roasted or otherwise thermally processed. Heat treatment causes nuts to lose much of their valuable nutrients. This applies to hazelnuts as well, although eating them raw can sometimes be a bit challenging for some people.
To preserve their freshness and nutritional qualities, store nuts in airtight containers. This helps prevent exposure to air and moisture, which can degrade the oils and reduce the beneficial properties.
Why Soaking Nuts Matters
Soaking nuts before consumption has several benefits. First, it helps neutralize the enzyme inhibitors naturally present in raw nuts, which can interfere with digestion. Once soaked, nuts become easier to digest, and the body can more readily absorb their nutrients.
Additionally, soaking softens the nuts, making them easier to chew and enhancing their flavor. This process also helps reduce substances that can cause bloating or digestive discomfort in some people.
Summary
In summary, soaking nuts before eating them is a simple yet effective way to maximize their health benefits. By soaking the nuts for the appropriate amount of time—based on their type—you allow the active enzymes to become available and improve digestion. Nuts are rich in omega-3 fatty acids, vitamins, and minerals, making them excellent for brain function and heart health.
Still, remember that moderation is essential. Eating a handful of nuts a day is ideal to enjoy their benefits without risking potential side effects. Opt for raw nuts and store them properly to maintain their nutritional value. By following these simple guidelines, you can safely and enjoyably add nuts to your diet as a healthy, nourishing snack.
