Almonds are a popular snack, and nutritious nut, commonly used worldwide for their flavour and many health benefits. Being an impressive source of vitamin E, almonds safeguard the cells from oxidative damage. Most people relish them raw or roasted, while you may wonder why others prefer having them soaked before eating. Soaking almonds is an ancient practice believed to enhance their nutritional value and digestibility.

To Promote Overall Health And Well-Being, Shop From Our Wide Range Of Health Supplements

Take this two-minute read to unravel the benefits of soaked almonds, how to do and side effects

Why Soak Almonds?

Nutrient Absorption: Soaking may improve the absorption of nutrients by breaking down the outer layer.

Digestibility: Soaking can make almonds easier to digest and reduce bloating or discomfort.

Also Read: Almond Tree: Health Benefits, Nutrition, Uses For Skin And Hair, Recipes, Side Effects

Anti-nutrient Reduction: Helps reduce phytic acid, an anti-nutrient that may block mineral absorption.

Health Benefits of Soaking Almonds

Better Nutrient Absorption:

Soaking almonds reduces phytic acid content, allowing your body to absorb more calcium, iron, and zinc. Thus, consuming a fistful of soaked almonds augments bone health boosts iron levels and better brain function.

Enhance Enzyme Activity:

Soaking activates enzymes that help your body digest and absorb nutrients more efficiently and optimize overall health.

 Improve Digestibility:

The soaked almonds are soft and easier to chew, leading to better digestion and less gastrointestinal discomforts like bloating, indigestion and gas.

Boosts Skin/ Hair Health:

Soaking almonds makes it easier for your body to assimilate vitamin E, which promotes healthy skin and hair. In addition, soaked almonds are rich in two B vitamins that help promote skin health. Studies have revealed that almonds offer about 25% of the daily value for riboflavin and 6% of niacin, and rich in copper hold a key role in easing skin pigmentation and uplifting hair health. Incorporating almonds into your regular diet enhances the skin's natural radiance and promotes hair growth

Supports Heart Health:

Soaked almonds retain heart-healthy monounsaturated fats, magnesium, and antioxidants that can help diminish cholesterol levels and improve cardiovascular health.

Weight Management:

The soaking process of almonds induces the release of enzymes, including lipase, which plays a key role in breaking down fats. Thus, consuming soaked almonds improves metabolism, assisting in your weight loss journey.

Additionally, soaking almonds in moderation may help keep you fuller, curb unwanted hunger pangs, reduce calorie intake, and support weight management.

Also Read: How Long Does It Take to Lose Weight? Effective Strategies To Sustain It

 Cognitive Health:

Almonds contain riboflavin and L-carnitine, which are associated with improved brain function and may reduce the risk of cognitive decline over time.

How to Soak Almonds Properly

Here’s a simple step-by-step guide:

Take a handful of almonds and place them in a bowl.

Rinse the almonds thoroughly, then cover them with clean water and soak them for 8-12 hours (overnight).

In the morning, drain the water and peel off the skin for a smoother taste and easier digestion.

Soaked almonds can be stored in the fridge for up to 3-5 days.

Potential Side Effects

People allergic to almonds should avoid them in all forms, including soaked.

Almonds are naturally high in oxalates, which may contribute to kidney stones in some people, especially when consumed in excess.

While almonds are healthy, they are calorie-dense. Excessive intake of almonds can lead to unwanted weight gain.

Soaking almonds can sometimes reduce certain water-soluble vitamins, although the reduction is generally minimal, and the health benefits may outweigh this.

Conclusion

Soaking almonds is known to promote digestibility and increase the assimilation of nutrients. Also, it enhances the nuts' taste and texture and offers numerous health benefits. Although, you don’t have to soak them to reap their benefits, as both soaked and raw almonds confer several essential nutrients such as antioxidants, fiber and healthy fats.

(This Article Is Reviewed By Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

https://www.researchgate.net/publication/336086539_A_Brief_Study_on_Raw_and_Soaked_South_Indian_Almonds_Peanuts_Resins_and_Sauerkraut_for_Nutritive_Value

https://www.researchgate.net/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice