Why should you eat soaked nuts first thing in the morning?

Starting your day with a handful of soaked nuts can be a game-changer for your overall health. Soaked nuts, particularly almonds, walnuts and cashews, are rich in essential nutrients and are known to provide multiple health benefits. When consumed on an empty stomach, they can significantly increase energy levels, improve digestion, and even support brain health.

1. Better digestibility and absorption of nutrients

One of the main reasons to soak nuts overnight is to improve their digestibility. Walnuts contain phytic acid, an antinutrient that can inhibit the absorption of important minerals such as iron, zinc, and calcium. According to a study published in the Journal of Food Science and Technology, soaking nuts reduces phytic acid content, making the nutrients more bioavailable to the body. This ensures that you get the maximum nutritional benefits from the nuts you consume.

Plus, soaked nuts are softer and easier to chew, making it easier for the body to break them down and absorb the nutrients. This helps reduce digestive problems, especially for those who experience bloating or discomfort after eating raw nuts.

2. Improves brain health

Nuts, particularly walnuts, are full of omega-3 fatty acids and vitamin E, both of which are essential for brain health. A study conducted by the Journal of Nutrition, Health & Aging highlights that regular consumption of walnuts can improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s. Eating soaked nuts first thing in the morning ensures that your brain receives a constant supply of healthy fats and antioxidants, which help improve memory, concentration and mental clarity throughout the day.

3. Increases energy levels

Soaked nuts are an excellent source of energy. They provide a balanced combination of healthy fats, proteins, and carbohydrates that can give you a sustained energy boost in the morning. A study published in The American Journal of Clinical Nutrition found that consuming almonds significantly improves energy levels and reduces feelings of fatigue.

When soaked, nuts release their natural oils and are more easily metabolized by the body, providing an instant boost of energy. This makes them an ideal morning snack, especially if you’re looking for a natural, nutrient-dense alternative to caffeinated beverages like coffee or tea.

4. Supports weight control

If your goal is to lose weight or maintain a healthy weight, soaked walnuts can be a great addition to your diet. According to research published in The European Journal of Nutrition, regular consumption of nuts is associated with lower body weight, a lower risk of obesity and better weight control. Nuts are rich in fiber and healthy fats, which promote satiety and reduce unnecessary snacking throughout the day.

When soaked, the fiber in nuts swells and makes you feel fuller longer. Eating them on an empty stomach can prevent overeating later in the day and help control appetite more effectively.

5. Promotes heart health

Walnuts are heart-friendly foods that can lower cholesterol levels and reduce the risk of heart disease. A study in The Journal of the American Heart Association showed that regular consumption of nuts, especially almonds and walnuts, helps reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol.

The healthy fats in soaked nuts, such as omega-3 fatty acids and monounsaturated fats, help keep your heart healthy. Eating them first thing in the morning ensures that you start the day with foods that are beneficial for your cardiovascular system.

6. Regulates blood sugar levels

For people with diabetes or at risk, soaked nuts may be beneficial in regulating blood sugar levels. A study published in Diabetes Care found that almonds can help improve insulin sensitivity and reduce post-meal blood sugar levels. The high fiber content in soaked nuts slows the absorption of sugar into the bloodstream, preventing sudden spikes and keeping blood sugar levels stable.

Eating morning soaked nutsespecially along with other low-glycemic foods, it can help control blood sugar throughout the day.

7. Improves skin health

Nuts, especially almonds, are known for their skin-improving properties. They are packed with vitamin E, an antioxidant that helps protect skin from damage caused by free radicals and UV rays. A study published in The Journal of Cosmetic Dermatology highlighted that regular consumption of almonds improves skin elasticity and reduces the appearance of wrinkles.

By eating soaked nuts in the morning, you provide your skin with essential nutrients that can promote a healthy, glowing complexion over time.