Truth About Almond and Walnut Skins You Should Know

For decades, many households have followed one strict health rule: soak almonds and walnuts overnight and remove their skin before eating. The belief behind this habit is simple but strong that the brown skin of nuts is toxic or harmful.
But is the skin of nuts toxic, or is this just another long-standing food myth?

Expert Insight: What Does Medical Science Say?

According to Dr Priyanka Sehrawat, a general physician and neurologist trained at AIIMS, New Delhi, nut skins are not poisonous and do not need to be removed for safety reasons.
She explains that almonds and walnuts, whether soaked or unsoaked, are safe to eat in their natural form, including their skin. No toxin present can harm the body.
So, if you’ve been worrying about accidentally eating nut skins, you can relax.

Why Do People Soak Nuts Then? The Real Reason Explained

While addressing whether the skin of nuts is toxic, Dr Sehrawat highlights that the concern is not toxicity, but nutrient absorption.

Nut skins contain a natural compound called phytic acid. This substance can slightly reduce the body’s ability to absorb certain minerals, such as:

Zinc
Magnesium
Iron
Omega-3 fatty acids

Phytic acid does not damage the body, but it may limit how efficiently nutrients from nuts and other foods are absorbed into the bloodstream.

Does Soaking Nuts Really Help?

Soaking almonds and walnuts overnight can lower the phytic acid content, which may improve nutrient absorption. This is the only proven benefit of soaking.

However,

Soaking is optional, not mandatory
Eating unsoaked nuts is not harmful
The skin does not contain poison

In simple terms, soaking helps your body absorb nutrients better, but skipping soaking does not make nuts unhealthy.

Don’t Like Soaked Nuts? You’re Still Fine

Many people dislike the taste or texture of soaked nuts and force themselves to eat them due to fear. The neurologist reassures that this fear is unnecessary.
If you prefer crunchy almonds or walnuts with their skin on, you can safely eat them that way. The presence of phytic acid does not cancel out the overall health benefits of nuts.
This clarification once again answers the question: Is the skin of nuts toxic? The answer remains a clear no.

Conclusion

Nut skins are not toxic
Phytic acid may reduce mineral absorption, but it is not dangerous
Soaking nuts can improve absorption, but it is not compulsory
Eat nuts in a form you enjoy; consistency matters more than perfection

From a medical and nutritional perspective, the best diet is one you can maintain comfortably.

So the next time someone warns you about nut skins, you’ll know the science-backed truth behind the myth.

Source: Inputs from various media Sources

Priya Bairagi

Copy-Writer & Content Editor

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I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.