Nuts and seeds - How to make them more digestible
Preferably choose organic
| • Almonds | • Pecans | • Brazil nuts |
| • Walnuts | • Cashews (drupes) | • Hazelnuts |
| • Pine nuts | • Macadamia | • Pistachio |
| • Sunflower seeds | • Fennel seeds | • Sesame seeds |
| • Pumpkin seeds |
How to prepare nuts and seeds
To make them more digestible and to remove antinutrients, such as phytic acid and harmful lectins:
- Dry roast – removes about 75% of lectins
- Soak. Soak for a few hours
- Sprout. Exception: sprouting alfalfa seeds increases lectin activity
Seeds of note
Moringa oleifera seed flour
Phytate content: Raw 78mg/100g; Germinated 40mg/100g; Fermented 28 mg/100g. PubMed
Pumpkin seeds
Pumpkin seeds are extremely high in phytic acid and require thorough processing to remove it. Some may be removed by soaking and roasting. It is best to avoid consuming or snacking on too many raw seeds.
Also high-content of:
- Magnesium – Pumpkin seeds are exceptionally high in magnesium, one of the seven essential macrominerals. Two tablespoons of pumpkin seeds contain 74 milligrams of magnesium, about 25 percent of the daily recommended dietary allowance.
- Zinc – 1/4 cup dry roasted pumpkin seeds contain 2.3mg zinc
Flaxseeds
