Benefits of soaked seeds: How almonds, chia seeds and others improve brain health, boost immunity
Soaking seeds before consumption is a powerful way to unlock their full nutritional potential. Seeds like chia, flax, and sunflower are rich in omega-3 fatty acids, fibre, and essential minerals. Soaking activates enzymes and reduces anti-nutrients like phytic acid, making these nutrients more bioavailable. Here are 9 seeds which you should soak to get maximum health benefits.
Soaking seeds before consumption is a powerful way to unlock their full nutritional potential. Seeds like chia, flax, and sunflower are rich in omega-3 fatty acids, fibre, and essential minerals. Soaking activates enzymes and reduces anti-nutrients like phytic acid, making these nutrients more bioavailable. Fenugreek and sesame seeds, when soaked, offer enhanced benefits for digestion, blood sugar regulation, and bone health. Soaked almonds improve brain function and immunity, while basil seeds aid in digestion and weight management. Including these soaked seeds in your diet can significantly boost heart health, skin health, and overall well-being. Here are 10 seeds that should be soaked in water to maximise their health benefits, according to Delhi-based nutritional expert Arjun Kaul. (Image: Canva)
2/10
Fenugreek seeds (Methi): Soaking fenugreek seeds in water for 6–8 hours enhances their nutrient availability, aiding in better digestion, blood sugar regulation, and hair growth. The soaked seeds release mucilage, a gel-like substance that soothes the stomach lining. They are also rich in fibre, which helps in managing cholesterol levels and supporting overall heart health. (Image: Canva)
3/10
Chia seeds: Chia seeds, when soaked for 30 minutes to 2 hours, absorb water and expand into a gel-like consistency, making them easier to digest. This process unlocks their full potential, providing a rich source of omega-3 fatty acids, antioxidants, and dietary fibre. Soaked chia seeds are excellent for heart health, weight loss, and maintaining stable blood sugar levels. (Image: Canva)
4/10
Almonds: Soaking almonds overnight (8–12 hours) removes tannins from their skin, which can inhibit nutrient absorption. This makes almonds more digestible and enhances their nutrient profile, including vitamin E, magnesium, and healthy fats. Soaked almonds are known to improve brain function, support heart health, and boost immunity. They are also softer and easier to chew. (Image: Canva)
Sunflower seeds: Soaking sunflower seeds for 2-4 hours activates enzymes that enhance nutrient absorption and improve digestibility. These seeds are rich in vitamins E and B, magnesium, and selenium, all of which support skin health, reduce inflammation and promote overall well-being. Soaked sunflower seeds can be added to salads, and smoothies, or eaten as a snack. (Image: Canva)
6/10
Pumpkin seeds: Soaking pumpkin seeds for 6–8 hours helps to neutralise anti-nutrients like phytic acid, which can hinder mineral absorption. This process enhances the seeds' magnesium content, promoting heart health, improving sleep, and supporting immune function. Soaked pumpkin seeds are also easier to digest and can be consumed as a nutritious snack or added to various dishes. (Image: Canva)
7/10
Sesame seeds: Soaking sesame seeds for 4-6 hours enhances their calcium and iron absorption, making them a powerful ally for bone health. The soaking process also improves digestion by activating enzymes that break down phytic acid. Rich in antioxidants and healthy fats, soaked sesame seeds are beneficial for skin health and can be added to salads, sauces, or smoothies. (Image: Canva)
8/10
Basil seeds (Sabja): Soaking basil seeds for 15–30 minutes transforms them into a gel-like substance that aids digestion and cools the body. These seeds are rich in fibre, which helps with weight management by keeping you full for longer. Basil seeds also have anti-inflammatory properties and are often used in refreshing drinks or desserts, particularly in warm weather. (Image: Canva)
Watermelon seeds: Soaking watermelon seeds for 6–8 hours makes them more digestible and boosts their nutrient absorption, particularly magnesium, which supports heart health, bone strength, and skin health. Soaked watermelon seeds are also rich in protein and healthy fats, making them a nutritious snack that can be consumed on their own or added to salads and smoothies. (Image: Canva)
10/10
Quinoa: Soaking quinoa for 2-4 hours removes saponins, natural compounds that can cause bitterness and affect digestion. This process enhances quinoa's nutrient availability, making it a rich source of complete protein, fibre, and essential amino acids. Soaked quinoa is easier to cook and digest, making it an excellent addition to salads, soups, or as a rice alternative. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
