A study by Food and Nutrition Research has exposed the danger: phytic acid in nuts binds iron and zinc from dried fruit, rendering them useless.
This antinutrient forms insoluble complexes with minerals, preventing their absorption in the intestines.
Phytic acid is also found in cereals and legumes, but when combined with dried fruits, its effect becomes critical due to the lack of “neutralizers”.
"It's like eating empty calories," says nutritionist Thomas DeLauer. "You're using up your body's resources to digest it, but you're not getting any benefit."
Marina's Story: From Hair Loss to Energy
Marina from Minsk shared on Instagram:
“I replaced the mixture of nuts and dried apricots with fresh apples and almonds - my energy soared, and my hair stopped falling out.”
Her experience is not accidental: vitamin C in fresh fruit not only neutralizes phytic acid, but also increases iron absorption by 40%, which is confirmed by Harvard scientists.
For people with anemia or zinc deficiency, this combination is especially important.
Chef's Secrets and More
Alexey Zimin, a famous chef, advises:
"Combine nuts with kiwi or oranges. The acid breaks down phytates, and the fiber speeds up metabolism."
His salad recipe - walnuts + arugula + orange slices + balsamic - has become a hit among healthy lifestyle adherents.
But there are other options:
- Cashews + strawberries - berries are rich in vitamin C and antioxidants.
- Hazelnuts + bell peppers - peppers contain three times more ascorbic acid than citrus fruits.
How to Reduce the Harm of Phytic Acid
Soaking : Soak the nuts in water for 8 to 12 hours. This activates enzymes that break down phytates.
Roasting : Cooking reduces antinutrient levels by 30–50%.
Fermentation : Try sprouting nuts or adding them to fermented milk products.
Why is this important?
Iron and zinc deficiency is a global problem. According to WHO, 30% of the world's population suffers from anemia.
Regular consumption of "empty" snacks worsens the situation. However, phytic acid is not an absolute enemy: in small doses, it acts as an antioxidant, protecting cells from aging.
Cultural context
In Eastern cuisine, nuts and dried fruits are often combined with green tea or lemon juice, which partially neutralizes the harm.
Traditional recipes include soaking the nuts before use, a method endorsed by modern science.
Replace dried fruits in snacks with fresh fruits or berries. If you can’t do without the mixture, add a pinch of cinnamon (it suppresses phytates) or a drop of lemon juice. Your body will thank you!
