How to activate nuts and enhance their benefits?

Why activate nuts?

Raw nuts contain enzyme inhibitors or antinutrients that protect them until they find the right environment for their development.

These antinutrients, which are natural toxins, can cause us stomach discomfort, heavy digestion, and difficulty absorbing nutrients.

The activation process helps break down these inhibitors, release enzymes, facilitate easier digestion, enhance their nutritional content, and promote better absorption of their nutrients.

What are antinutrients?

• Phytic acid: makes it difficult to absorb minerals and other nutrients.
• Enzyme inhibitors: interfere with digestive enzymes.
• Tannins and polyphenols: block the absorption of certain minerals.
• Oxalates: affect calcium absorption.
• Mycotoxins: types of molds that may have harmful effects on health.

How to activate nuts?

With these simple steps, you’ll enjoy nuts with an enhanced nutritional profile and friendlier to your digestion:

• Preparation: Place the nuts, preferably raw, in a glass bowl.
• Soaking: Cover them with filtered water, add a tablespoon of salt, and a splash of apple cider vinegar.
• Soaking time: It is important to leave them soaking for the right amount of time depending on the type of nut. For example: between 8 and 12 hours for almonds, and between 4 and 6 hours for pumpkin seeds. We’ve included a chart with the recommended times for each case.
• Rinse and dry: Once soaking time is over, rinse them well under running water and let them dry. If you prefer, you can lightly toast them in the oven to give them a crunchy touch.

Soaking time for each nut

• Additional tip: Make sure to completely dry the activated nuts before storing them, as moisture makes them more susceptible to mold.

Benefits of nuts

Nuts are a rich source of nutrients and offer a variety of health benefits. Here are some of the main ones:

• Improves cognitive function: Excellent for the nervous system and brain, helping to improve concentration.
• Cholesterol regulation: Helps reduce LDL or “bad” cholesterol levels.
• Source of essential nutrients: Rich in healthy fats, protein, vitamins E and B, and minerals such as potassium, magnesium, and phosphorus.
• Satiety effect: Helps us feel full, which can be beneficial for weight control.

What other foods can I activate?

In addition to nuts, it is possible to activate and sprout legumes and grains through a simple and inexpensive procedure. The benefit is that they become easier to digest, their properties are enhanced, and they are turned into superfoods.

References:

• Maeve Swinehart, Linda J. Harris, Nathan M. Anderson, Yaohua Feng, U.S. Consumer Practices of Homemade Nut-based Dairy Analogs and Soaked Nuts, Journal of Food Protection, Volume 86, Issue 9, 2023