1. Raisins
Raisins, though not a seed or nut, benefit greatly from soaking. They are rich in iron, potassium, and antioxidants. Soaking raisins in water overnight plumps them up, making them easier to digest and helping to release additional nutrients. The water they are soaked in can also be consumed for added benefits. Soaked raisins are a sweet and nutritious addition to breakfast cereals and salads or eaten on their own.
2. Chia Seeds
Chia seeds are packed with omega-3 fatty acids, fibre, and protein. When you soak chia seeds in water or milk for at least 20-30 minutes before consuming, they form a gel-like consistency. This process activates the enzymes, making the nutrients more bioavailable and easier to digest. It also helps to keep you hydrated and provides a feeling of fullness, which can aid in weight management.
3. Flaxseeds
Flaxseeds are rich in lignans, omega-3 fatty acids, and fibre. Soaking flaxseeds overnight helps to release the mucilage, a gel-like substance that aids in digestion. This not only makes the nutrients more accessible, but also enhances the seed’s natural laxative properties, promoting regular bowel movements and improving gut health.
4. Almonds
Almonds are a great source of vitamin E, magnesium, and healthy fats. Soaking almonds overnight softens them, making them easier to digest and helping to release enzyme inhibitors like phytic acid. This process enhances nutrient absorption and makes the almonds more beneficial for your health. Soaked almonds can be eaten as a snack, added to smoothies, or used in various recipes.
5. Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a great source of magnesium, zinc, and healthy fats. Soaking pumpkin seeds for a few hours or overnight helps to break down phytic acid and other enzyme inhibitors, making the nutrients more absorbable. This process also enhances the seeds’ texture and flavour, making them a delicious addition to salads, smoothies, or as a snack.