Nuts and seeds are great snacks or meal additions, loaded with nutrients. However, much like grains and legumes, they have substances that can hinder nutrient absorption in the body. Soaking, sprouting, or fermenting grains reduces their anti-nutrient content, and the same goes for nuts; simply soaking them boosts their nutritional value.
Raw nuts and seeds contain moderate amounts of phytic acid and enzyme inhibitors. Phytic acid helps protect the seeds until they can germinate when conditions are right. Enzyme inhibitors prevent seeds from sprouting too early but can bind to nutrients in our bodies, potentially leading to nutrient deficiencies and digestive discomfort.
Nuts and seeds store phosphorus as phytic acid, which becomes a phytate when it attaches to a mineral. In our digestive system, this can block nutrient absorption. Even though nuts and seeds are rich in protein and nutrients, our bodies might not fully absorb these nutrients due to phytic acid. While all plants have some level of phytic acid, grains, legumes, nuts, and seeds have the highest concentrations.
Phytic acid isn’t entirely harmful because it can have protective effects in certain amounts. However, modern diets often rich in processed grains and low in essential fats and minerals might worsen nutrient absorption issues. Balancing phytic acid with fat-soluble vitamins and other nutrients can help provide its beneficial effects while allowing absorption.
Reducing phytic acid in nuts and seeds is helpful, especially for young children who are still developing the necessary enzymes to digest these foods. Some phytic acid is naturally neutralized during digestion, but soaking (and sometimes sprouting) nuts can significantly cut down on anti-nutrients.
Simple soaking in a mineral solution like salt and slowly dehydrating the nuts can break down much of the phytic acid, making nutrients more accessible. Traditional cultures often soaked or sprouted seeds, but large-scale production rarely does this due to the time it takes. However, soaking nuts at home is easy and cost-effective, enhancing their nutrient content.
To soak nuts and seeds, you need warm water and salt. The warm water neutralizes many enzyme inhibitors and improves nutrient availability, especially B vitamins. The salt triggers enzymes that deactivate inhibitors. Nuts and seeds take anywhere from 7 to 24 hours to soak, after which dehydrating brings back their crispy texture. Soaked nuts not only taste better but are easier to digest for little ones.
Sprouting further reduces enzyme inhibitors, though many products labeled “sprouted” are just activated by soaking. Only certain seeds and non-irradiated varieties will sprout after being soaked and exposed to air. While sprouting further decreases inhibitors, for most people, soaking alone is enough.
Not all nuts and seeds soak easily; flax and chia seeds can become tricky as they gel. For those that can be soaked, consider if the benefits outweigh the time investment. Personally, I’ve found soaked seeds and nuts taste much better and are more nutritious. This process also creates a result similar to roasted nuts but without harmful oils or high temperatures.
High-quality pre-soaked and sprouted nuts and seeds are available, but you can achieve the same results at home. It requires a bit of time but pays off with better taste and nutrition. Have you tried soaking nuts and seeds? What methods do you use?
