These superfoods must be soaked before eating them to maximise their health benefits

The advantages go beyond increased nutrient absorption. Soaking can also:

Reduce bloating and discomfort: By neutralising antinutrients like lectins, which can irritate the digestive system, soaking can ease digestion and make these foods more tolerable.

Improve palatability: Some superfoods, like nuts and seeds, can be hard and gritty. Soaking softens their texture, making them more enjoyable to eat.

Reduce cooking time: Pre-soaked legumes and grains cook significantly faster, saving you time in the kitchen.

Superfoods to Supercharge with Soaking

Quinoa: Soaking removes the bitter coating, enhances digestibility, and cuts cooking time.

Chia Seeds: They swell into a gel-like consistency, adding texture and boosting nutrient absorption in smoothies and puddings.

Vitamin E in almonds protects the skin from oxidative stress and helps maintain hydration.

Almonds: Soaking neutralises enzyme inhibitors and phytic acid, unlocking valuable minerals like magnesium and calcium.

Oats: Overnight soaking breaks down starches and reduces phytic acid, resulting in a creamier texture and improved digestion.

Lentils: Soaking reduces cooking time, eases digestion by breaking down complex sugars, and diminishes antinutrients like phytic acid.

Dr Dilip Gude, another senior consultant physician at Yashoda Hospitals, reiterates the benefits: “Soaking essentially dissolves tannins and phytates, improving the absorption of iron, zinc, calcium, and protein. It also boosts the breakdown of enzyme inhibitors, further enhancing nutrient uptake.”

Soaking Tips:

• Most nuts and seeds benefit from a 6-8 hour soak. For legumes, 8-12 hours is optimal.
• Use filtered water and consider adding a pinch of salt to enhance flavour.
• Drain and rinse well before consuming or cooking.

Remember, soaking isn’t mandatory for everyone. However, if you’re looking to maximise the health potential of these superfoods, it’s a simple yet powerful step you can take.