Health benefits of soaking foods: Soaking is one way of bringing down the factors such as phytic acid and tannins that prevent minerals from being absorbed (Images: Canva)
Soaking certain foods before eating is not only an old tradition, but also an easy yet highly effective method to reap all their health benefits and boost digestion. It can soften texture, improve taste, and in some cases, also activate enzymes (beneficial to digestion). This is even more crucial for foods that contain natural anti-nutrients or are difficult to digest in their raw form.
Says Pune-based clinical nutritionist Dr Meera Kulkarni, "Soaking is one way of bringing down the factors such as phytic acid and tannins that prevent minerals from being absorbed. This enhances the bioavailability of nutrients and decreases digestive distress.”
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The expert suggests one should soak the following 8 foods before consumption
Also read | Benefits of soaked seeds: How almonds, chia seeds and others improve brain health, boost immunity
Raw almonds have a tough, hard to chew texture. Soaking them overnight softens that. It also frees up additional vitamin E, antioxidants, and healthy fat. When you soak almonds, tannins in it, which hinder nutrient absorption, are removed.
Some compounds present in walnuts are responsible for a slightly bitter flavour. Leaving them for a couple of hours gets rid of that bitterness and makes them easier to digest. It also assists in absorbing omega-3 fatty acids, which are good for the heart and the brain. Softened walnuts are also easier on your tummy.
Chia seeds form a gel-like coating when they absorb water. This also allows them to be digested more easily as well as yield nutrients more slowly allowing you to feel fuller for a longer amount of time. It hydrates and aids digestion, while providing fibre, protein, and plant-derived omega-3s via the gel.
The hard outer shell of flaxseeds are softened after they are soaked, making its nutrients more accessible to the body. Both processes enhance the bioavailability of omega-3 fatty acids and lignans, which promote heart health and hormonal balance. Soaked flax seeds also help improve digestion because they give additional soluble fibre to your diet.
Phytic acid and enzyme inhibitors present in raw chickpeas can block nutrition absorption. Soaking them overnight breaks these compounds down to make protein and minerals more available. It makes the legumes mushy. When cooked, they prevent bloating or gas, are easier to digest and improves gut health.
Like chickpeas, lentils too, when soaked, cut down anti-nutrients and help with mineral absorption. Soaking not only expedites cooking but softens the texture as well, which helps preserve nutrients that would otherwise be lost during prolonged cooking. As a result, it is a nutrient-rich yet easily digestible plant-based protein source.
The phytic acid and starches in oats are better digested after being soaked overnight, allowing for better nutrient absorption. This process, in turn, provides full creaminess and flavour. Soaked oats are naturally sweet and are easy to digest.
Soaking fenugreek seeds enhances their antioxidant capacity and decreases their bitterness. It also activates the enzymes that enhance digestion and absorption of nutrients.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
