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Most of us snack on a handful of dry fruits and nuts every day, assuming they’re the perfect bite-sized source of energy. And they are consumed the right way. According to nutritionists and Ayurvedic practitioners, several dry fruits and nuts should be soaked before consumption to enhance their nutritional value and support better digestion.
Soaking dry fruits and nuts initiates the germination process, reducing antinutrients like phytic acid and tannins, making it easier for the body to absorb vital nutrients. Here are five dry fruits and nuts that are best consumed after soaking.
1. Almonds (Badam)
Why Soak: Almonds are rich in healthy fat, vitamin E, magnesium and protein. The brown pigment present in almond skin contains tannins and phytic acid, depriving nutrients from being absorbed. Due to their hard skin, almonds can irritate the stomach lining of those who are allergic.
What Changes After Soaking: The nutritional content of almonds remains the same after soaking the almonds, but the digestion of it improves. Post-soaking, more antioxidants are released, making them easier to chew after soaking.
How to Consume: Soak 5-6 almonds in water overnight and peel them in the morning to eat them on an empty stomach.
2. Walnuts (Akhrot)
Why Soak: Walnuts are high in omega-3 fatty acids and polyphenols, in addition to being hard to digest in consequence of their dense fat and propensity for bitterness.
What Changes After Soaking: Soaking walnuts in room temperature water for 6-8hours may lower their bitterness and soften their texture, lowering enzyme inhibitors. So it makes the fat more bioavailable and less straining on the digestive system.
How to Consume: Soak 2-4 walnuts for 12 to 24 hours and consume without food to tap the maximum benefits of them.
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3. Raisins (Kishmish)
Why Soak: Raisins are filled with nutritive sugars, iron, and also have concentrated fructose, which can occasionally elevate the sugar levels in the bloodstream when dry substantial amounts of it are ingested.
What Changes After Soaking: When raisins are soaked, the water content of these foods rises, the natural sugar of the food is easily digestible, and mineral supplementation of the food also improves. According to a NIH study, incorporating an 80–90 g portion of raisins (half a cup) into the daily diet is advisable for good health.
How to Consume: Take 8-10 raisins (the black version of this fruit is preferable) and soak them in the water overnight. Consuming them in the morning with water helps in better bowel movement and gives better skin.
4. Figs (Anjeer)
Why Soak: Dried figs are high in fibre, calcium and antioxidants. However, they have high fibre density and seeds, making it harder for the digestive tract to digest them.
What Changes After Soaking: Soaking figs rehydrates the fibres and makes them less hard for your bowel to digest. Moreover, this allows better absorption of calcium and iron in your body. This can also be useful in reducing constipation and maintaining bone health.
How to Consume: Take 12 fids and soak them in warm water and leave them overnight. The next day, it can be taken as a whole in the morning, aiding in digestion and balancing hormones.
5. Cashews (Kaju)
Why Soak: Cashews are creamy, high-energy nuts, containing copper, zinc and magnesium. Raw cashews are however packed with urushiol (can be found in poison ivy) and are an allergen to certain individuals. This can be changed via soaking.
What Changes After Soaking: During soaking, cashew inhibitors of enzymes are neutralised, the amount of antinutrients is reduced, and the availability of healthy fats is improved by soaking them. It also blends more finely with dairy-free recipes.
How to Consume: Get 4-5 cashews and soak them in water, and use them in smoothies or as a snack.
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The Scientific Explanation of Soaking![1 (58)]()
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Numerous types of nuts and seeds are characterised to contain phytic acid, a nutrient that interacts with minerals such as iron, zinc and calcium in order to block their intake. This acid can be broken down through soaking, which is referred to as activation of nutrients, making their absorption easier. Also, soaked dry fruits can improve digestion, curb bloating and aid in metabolism.
Analysis of a 2019 review publication in the journal Nutrients indicated that soaking decreased antinutrients by 30% to 50%, enhancing mineral absorption and digestion.
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Final Word: Soaking is Supreme
There is much more behind the soaking of dry fruit and nuts than just a consumer fad. Be it improving the digestive system to increase the absorption of nutrients or enhancing the health of your morning breakfast, soaking these five dry fruits before consumption might be the best. Moreover, prolonged practice of this can help you notice its difference too. So, stop dry snacking and start soaking!