The Science Behind Soaking: Enzyme Activation and Bioavailability
For centuries, soaking nuts has been a traditional practice, particularly in South Asian cultures. Raw almonds contain antinutrients like phytic acid and tannins, which can hinder the absorption of minerals and cause digestive discomfort. Soaking initiates germination, which helps neutralize enzyme inhibitors and reduce antinutrients, making almonds easier to digest. Peeling the skin after soaking further enhances nutrient absorption by removing tannins.
The Surprising Effect on Vitamin E
A 2017 study in the International Journal of Pharmacology found that overnight soaked almonds had significantly higher vitamin E (alpha-tocopherol) content than raw almonds, a 117% increase. This increase is thought to be part of the germination process, where the seed prepares nutrient reserves for growth. Vitamin E is fat-soluble and does not easily leach into water, unlike some water-soluble vitamins. Therefore, soaking may concentrate or make vitamin E more bioavailable.
How Bioavailability is Enhanced
Soaking and peeling almonds improves vitamin E bioavailability by removing tannins in the skin that can interfere with absorption. A study also suggested that consuming soaked almonds on an empty stomach might enhance absorption.
Soaked vs. Raw Almonds: A Comparison
| Feature | Raw Almonds | Soaked Almonds |
|---|---|---|
| Texture | Crunchy and firm | Soft, plump, and easy to chew |
| Digestibility | Can cause bloating due to enzyme inhibitors and tough skin | Easier to digest; enzymes are activated and inhibitors are reduced |
| Nutrient Bioavailability | Some nutrients, like minerals and vitamin E, may be less accessible due to phytic acid and tannins | Enhanced absorption of vitamin E and minerals due to reduced antinutrients |
| Taste | Often has a slightly bitter aftertaste from the skin | Milder, less bitter, and sometimes sweeter taste after soaking and peeling |
| Phytic Acid Content | Contains higher levels of phytic acid, which can inhibit mineral absorption | Phytic acid content is slightly reduced during soaking |
Is Soaking Necessary? The Final Verdict
The decision to soak almonds depends on individual preference and digestive sensitivity. Raw almonds are a nutrient-dense food with many health benefits. Soaking and peeling can be advantageous for those with sensitive stomachs or who wish to maximize nutrient bioavailability. Soaking makes almonds easier to digest, removes tannins, and may increase vitamin E concentration. Both raw and soaked almonds are healthy choices, but soaking can enhance certain benefits. Healthline details additional benefits of soaking nuts.
Conclusion
Scientific evidence suggests that soaking almonds does not remove vitamin E and may even increase its concentration. This traditional method also improves the bioavailability of vitamin E and other nutrients by reducing antinutrients like tannins and phytic acid. Soaked almonds are easier to digest, making them a potentially superior option for many.
