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Why is Soaking of Seeds and Nuts Important?

Writer's picture: Anton AntonovAnton Antonov

Updated: Feb 6, 2024

Soaking seeds and nuts might seem like a simple step, but it can make a significant difference in the nutritional value and digestibility of these power-packed foods. In this article, we'll cut straight to the point, discussing the ideal soaking times for 10-15 common seeds and nuts and why this practice is crucial for your overall well-being.


Why is Soaking Important?


Soaking seeds and nuts offers several benefits:

  • Reduces anti-nutrients: Soaking deactivates enzyme inhibitors and reduces phytic acid and tannins, making nutrients more accessible to your body.

  • Enhances digestibility: Soaked seeds and nuts are easier on the digestive system, reducing the risk of discomfort and bloating.

  • Improves taste and texture: Soaking can reduce bitterness or astringency in certain nuts and seeds, enhancing their flavour.

  • Increases nutrient absorption: By breaking down barriers to nutrient absorption, soaking ensures you get the most out of these nutrient-dense foods.


Time needed to soak most popular nuts and seeds


1. Almonds: Soak almonds for 8-12 hours. This softens the outer shell, making them easier to digest, and increases the bioavailability of nutrients.

2. Walnuts: Soak walnuts for 4-8 hours to reduce the tannin content, which can sometimes cause bitterness. This also improves nutrient absorption.

3. Cashews: Soak cashews for 2-4 hours. This not only enhances their creaminess for making dairy-free alternatives but also neutralizes phytic acid, a nutrient inhibitor.

4. Pumpkin Seeds: Soak pumpkin seeds for 6-8 hours. This deactivates enzyme inhibitors and phytic acid, allowing your body to absorb more minerals.

5. Sunflower Seeds: Soak sunflower seeds for 2-4 hours to reduce phytic acid and improve nutrient absorption.

6. Chia Seeds: Soak chia seeds for 15-20 minutes to form a gel-like consistency. This aids digestion and makes them easier to incorporate into recipes.

7. Flaxseeds: Soak flaxseeds for 15-20 minutes, similar to chia seeds, to release their gel-forming properties and improve digestion.

8. Sesame Seeds: Soak sesame seeds for 2-4 hours to reduce oxalate content and enhance nutrient absorption.

9. Hemp Seeds: Soak hemp seeds for 2-4 hours. This reduces enzyme inhibitors and enhances their digestibility.

10. Quinoa: Soak quinoa for 2-4 hours to remove bitter saponins and improve its taste. Rinse thoroughly before cooking.


Conclusion

Incorporating soaked seeds and nuts into your diet is a simple yet effective way to optimize their nutritional benefits and promote better digestion. Soaking times may vary slightly depending on the type of seed or nut, but the overall benefits remain consistent. Experiment with soaking times and enjoy the improved taste and health benefits these small changes can bring to your meals.

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