Know the Real Deal About Nuts & Seeds!

Nuts are very healthy and nutritious. They provide important vitamins and minerals and are excellent sources of protein. Although some people think that soaking and removing the skins of nuts increases the nutritional value, this is not true. Soaking or roasting nuts removes most of the outer layer of the nut but does nothing to change the nutritional profile of the kernel inside. Even though many people choose to eat salted nuts, there is no evidence that the salt actually changes the fatty acid composition or alters the polyphenol content of nuts. There is limited evidence that salt may affect the bioavailability of certain micronutrients, including zinc, magnesium, chromium, selenium, iodine, molybdenum, and manganese. As a general rule, avoid salting nuts before cooking and only use them when they are stored in the refrigerator.

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