Cheeky I know, but soaking your nuts as well as seeds and grains can help improve the digestion and assimilation of the nutrients in these foods.
Nuts, seeds and grains contain phytic acid (or phytate), the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds as well as in tubers and trace amounts in certain fruits and vegetables.1
While phytic acid does have some beneficially properties, phytic acid also has some concerns as discussed further below.
Up to 80% of the phosphorus-a vital mineral for bones and health-present in grains is locked into an unusable form as phytate.2 When we ingest more than small amounts of phytate from our food, the body will bind calcium to phytic acid and form insoluble phytate complexes resulting in a lose of calcium and unabsorbed phosphorus.3 Ingesting phytic acid can also impact the absorption of other important dietary minerals in the intestinal tract, such as magnesium, iron, zinc and chromium.4 All which are necessary for a healthy body.
Traditional societies usually soak or ferment their grains before eating them; processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available.5 By soaking and sprouting or cooking grains, nuts and seeds you are lowering the phytic acid content making the nutrients available to the body.
Phytic acid is not all bad though. It is a well-known antioxidant, can help balance blood sugar levels, decrease plasma cholesterol and triglycerides and chelating heavy metals.5
Try soaking you nuts and seeds over night before eating. If you have a dehydrator, the soaked nuts and seeds can be drained, rinsed and dehydrated to make them hard and crunchy again. Soak grains and pseudo-grains like quinoa and buckwheat overnight and add a piece of kombu when cooking to add minerals to the grains. Take note if your digestion improves from soaking.
References
1. Nagel, Ramiel. “Living With Phytic Acid.” Weston A. Price. 26 Mar 10. 7 Jan 11. <http://www.westonaprice.org/food-features/living-with-phytic-acid>
2. Nagel, Ramiel. “Living With Phytic Acid.” Weston A. Price. 26 Mar 10. 7 Jan 11. <http://www.westonaprice.org/food-features/living-with-phytic-acid>
3. Nagel, Ramiel. “Living With Phytic Acid.” Weston A. Price. 26 Mar 10. 7 Jan 11. <http://www.westonaprice.org/food-features/living-with-phytic-acid>
4. Mateljan, George. The World’s Healthiest Foods. Seattle, WA: GMF Publishing, 2007.
5. Mateljan, George. The World’s Healthiest Foods. Seattle, WA: GMF Publishing, 2007.
