Why Should We Consume Raw Nuts?

Nuts, which have an important place in sufficient and balanced nutrition, are rich in antioxidant vitamins such as vitamin E and fiber. When subjected to various processes with heat, they lose their antioxidant properties, and the beneficial fats in their structure turn into trans fats. Since salt is added during these processes, when consumed roasted, they have an edema-increasing property due to their high salt content. For these reasons, we should include raw nuts instead of roasted nuts in our healthy eating routine. In raw nuts, the point we need to pay attention to is that these foods have a high content of phytic acid. Phytic acid is the storage form of phosphorus in plant cells. It is beneficial and protective for plants until the germination period.

Why is Phytic Acid Harmful?

Phytic Acid prevents the absorption of the minerals Calcium, Magnesium, Zinc, and Iron in our body. Since the enzyme Phytase, which breaks down phytic acid, is not synthesized in our body, we need to reduce the phytic acid content in foods containing it through various processes. For nuts, the most suitable of these processes is soaking.

What is the Soaking Method?

It is the practice of soaking nuts in water with salt added for appropriate durations according to their type. Soaking almonds and hazelnuts for 8-12 hours and walnuts for 4 hours in water is an example of appropriate durations to remove phytic acid from nuts. When we soak nuts, the phytic acid content significantly decreases, and this process increases the bioavailability of the nuts.

How Much Nuts Should Be Consumed Daily?

Although nuts contain healthy nutrients, it should not be overlooked that they are foods with high fat content. If consumed excessively throughout the day, they can increase weight gain. If you are in the process of losing weight, your nut consumption should not exceed 10-12 pieces per day. Raw nuts can serve as a very good snack. You can consume them with fruit or alongside coffee.

What Are the Healthiest Nuts?

• Due to their rich nutrient content (Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Potassium, Magnesium, Copper, Selenium, Vitamins E and K, Folic Acid, and fiber), nuts have positive effects on health.

• Almonds are rich in calcium and vitamin E. They are especially beneficial for preventing inflammation due to osteoporosis and their high antioxidant capacity.

• Contains hazelnut, folic acid, and magnesium. It is beneficial for individuals with complaints of cramps and muscle pain.

• Rich in minerals such as cashew, zinc, and iron. Particularly beneficial for individuals with anemia. Zinc is beneficial for individuals with insulin resistance as it increases insulin secretion.

• Pistachios are nuts rich in potassium and vitamin B6. They are beneficial for heart diseases. They especially prevent anemia caused by vitamin B6 deficiency.

• Brazil Nut contains Magnesium and Selenium minerals. Since it has a high antioxidant capacity, it strengthens the immune system and should especially be consumed in the presence of thyroid diseases.

• Walnut is rich in omega-3. It has anti-inflammatory properties and strengthens memory. It positively affects heart health.

Each type of raw nut contains a different nutrient, so we need to include every type of nut in our diet for our health.

The Effect of Walnuts on Cholesterol Levels

Due to the omega-3 fatty acids it contains, walnuts contribute to an increase in the high-density lipoprotein (HDL) cholesterol ratio compared to the low-density lipoprotein (LDL) cholesterol ratio. In addition to walnuts’ beneficial effect on cholesterol, it has also been noted that they reduce the risk in vascular heart diseases. Since omega-3 fatty acids are effective in blood clotting, individuals using blood thinners should be cautious with walnut consumption.

Is Drinking Walnut Juice Beneficial?

The cholesterol-lowering effect of walnut water is one of the commonly misunderstood myths. Nuts soaked in water release Phytic Acid, a component that reduces the absorption of beneficial minerals into the water. Therefore, contrary to popular belief, soaking walnuts in water and drinking the water causes more harm than benefit. In studies comparing two groups — one consuming walnut water and the other following a healthy diet — no cholesterol-lowering effect of walnut water was observed.