Almonds are a versatile and nutrient-dense nut that has been cherished for centuries for their numerous health benefits and culinary uses. Originating from the Middle East and South Asia, almonds are now grown worldwide and are a staple in many diets. Rich in healthy fats, protein, fibre, vitamins, and minerals, they offer a powerful nutritional punch.
Soaking almonds before eating them can enhance their nutritional value and make them easier to digest. Here are eight benefits of soaking almonds suggested by Dr Manasi Sharma, senior dietician at Evergreen Hope Medical Centre in Secunderabad.
Improved digestion: Soaking almonds helps break down their phytic acid content, a natural substance that can bind minerals and inhibit their absorption. By reducing phytic acid, soaking makes the nutrients in almonds more accessible and easier for your body to digest. This process helps prevent digestive discomfort and promotes a smoother digestive experience.
Enhanced nutrient absorption: Soaking almonds releases enzyme inhibitors and increases the bioavailability of vital vitamins and minerals. This includes vitamin E, magnesium, and calcium. When the enzyme inhibitors are neutralized, your body can absorb and utilize these nutrients more efficiently, contributing to overall better health and well-being.
Better Protein Utilisation: Soaking almonds activates beneficial enzymes that play a crucial role in breaking down proteins into their constituent amino acids. This process enhances protein digestion and utilisation, making the protein content in almonds more bioavailable. As a result, your body can effectively use these amino acids for muscle repair, growth, and other vital functions.
Increased antioxidant levels: Soaked almonds have higher levels of antioxidants, particularly vitamin E, which are essential for protecting cells from oxidative damage. These antioxidants help neutralise free radicals in the body, reducing the risk of chronic diseases and supporting overall health. Regular consumption of soaked almonds can contribute to a stronger immune system and healthier skin.
Reduced risk of allergies: Soaking almonds can help reduce the levels of tannins and other compounds that may cause allergies or sensitivities in some people. This process makes soaked almonds a safer option for individuals who may experience mild allergic reactions or digestive issues when consuming raw almonds. By reducing these compounds, soaked almonds become gentler on the digestive system.
Smoother texture and taste: Soaked almonds become softer and easier to chew, enhancing their texture and taste. This makes them more enjoyable to eat, especially for individuals who find raw almonds too hard or abrasive. The improved texture also makes soaked almonds a versatile ingredient in various recipes, from smoothies to salads.
Hydration benefits: Soaking almonds in water hydrates them, which can be particularly beneficial in hot weather or for those looking to increase their water intake subtly through their diet. The water absorbed by the almonds helps keep you hydrated, supporting overall bodily functions, including temperature regulation, nutrient transport, and waste elimination.
Improved skin health: The increased availability of vitamin E and antioxidants in soaked almonds can contribute to healthier skin. These nutrients help protect the skin from UV damage, reduce inflammation, and promote skin repair and rejuvenation. Regular consumption of soaked almonds can lead to a more radiant and youthful complexion, as well as improved skin elasticity and moisture retention.
To soak almonds, simply place them in a bowl, cover them with water, and leave them overnight or for at least 8-12 hours. Drain and rinse the almonds before consuming them. This simple step can significantly enhance the health benefits of these nutritious nuts, making them a valuable addition to your daily diet.
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