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

Superfoods to Supercharge with Soaking

Superfoods to Supercharge with Soaking (Source: Freepik)

For many, superfoods conjure images of exotic berries and expensive powders. But the truth is, some of the most potent and readily available superfoods might already be hiding in your pantry – nuts, seeds, grains, and legumes. However, there’s a secret to maximising their health benefits: soaking.

Dr K. Somnath Gupta, senior consultant physician and diabetology at Yashoda Hospitals Hyderabad, explained why: “Certain foods contain complex compounds like phytic acid and enzyme inhibitors. These can hinder the absorption of essential nutrients by our bodies. Soaking helps break down these compounds, making the nutrients more bioavailable.”

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.

Almonds: A key to youthful skin

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.

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