Is soaked chana good for skin? Exploring its internal and topical benefits

December 23, 2025 •

4 min read

According to Ayurveda, eating soaked black chickpeas (kala chana) can help balance the doshas and promote clear, glowing skin. But beyond traditional wisdom, is soaked chana good for skin, and what does modern nutritional science say about its benefits?

Quick Summary

Soaked chana is packed with skin-loving nutrients like antioxidants, zinc, and magnesium. It supports a healthy gut, fights signs of aging, and helps manage acne for a naturally radiant complexion, both when eaten and used topically.

Key Points

Antioxidant Protection: Soaked chana contains powerful antioxidants that fight free radicals, reducing the signs of premature aging like wrinkles and fine lines.
Acne Management: The zinc in soaked chana regulates oil production and offers anti-inflammatory benefits, helping to control and prevent acne breakouts.
Cellular Renewal: High protein content supports the repair and regeneration of skin cells, promoting a smoother, more supple skin texture.
Gut-Skin Connection: The high fiber in soaked chana aids digestion and detoxifies the body, which can lead to a clearer, more radiant complexion.
Dual-Benefit Approach: Soaked chickpeas are effective both when consumed for internal health and when used topically as an exfoliating and brightening face pack.
Enhanced Nutrient Availability: Soaking reduces anti-nutrients like phytic acid, allowing for better absorption of skin-essential minerals like zinc and magnesium.

The Nutritional Powerhouse of Soaked Chana

Soaked chana, particularly black chickpeas (kala chana), is more than just a fiber-rich legume; it is a nutrient-dense food with remarkable benefits for skin health. Soaking enhances the bioavailability of certain nutrients, making it easier for the body to absorb the vitamins, minerals, and antioxidants that contribute to a healthy, glowing complexion. By incorporating soaked chickpeas into your diet, you can address various skin concerns from the inside out.

Antioxidants Combat Free-Radical Damage

The antioxidants present in chana are crucial for neutralizing free radicals, which are unstable molecules that can damage skin cells and accelerate the aging process. Regular consumption of soaked chickpeas helps protect the skin from oxidative stress, thereby reducing the appearance of wrinkles, fine lines, and blemishes. The result is a more youthful and vibrant appearance.

Zinc Regulates Sebum and Fights Acne

Zinc plays a vital role in regulating oil production and controlling inflammation, making it a powerful mineral for those with acne-prone skin. By managing sebum levels and providing antibacterial properties, the zinc in soaked chana helps to prevent breakouts and promote faster healing of existing blemishes. Its involvement in collagen production also contributes to better skin structure.

Protein Fuels Cellular Repair and Renewal

As an excellent source of plant-based protein, chana provides the essential building blocks for skin cell repair and regeneration. A sufficient protein intake is necessary for replacing old, dead skin cells with new, fresh ones, leading to a smoother and more supple texture. This cellular turnover is fundamental for maintaining a healthy and glowing appearance.

Fiber for Gut Health and Clearer Skin

Good skin health is often a reflection of a healthy digestive system. The high fiber content in soaked chana aids in regulating digestion and flushing out toxins from the body. This internal detoxification process can directly benefit the skin, promoting a clearer, more radiant complexion and reducing issues like bloating and constipation that can indirectly affect skin health.

Soaked vs. Unsoaked Chana: What's the Difference for Your Skin?


Feature	Soaked Chana	Unsoaked Chana	Winner for Skin	What It Means
Nutrient Absorption	Improved absorption, reduced phytic acid content.	Phytic acid can bind to minerals, hindering absorption.	Soaked	Maximizes your intake of skin-boosting minerals like zinc and calcium.
Digestion	Easier to digest, less prone to causing bloating and gas.	Can cause digestive discomfort, bloating, and gas.	Soaked	A healthier gut directly translates to healthier skin.
Antioxidants	Higher bioavailability, enhanced antioxidant activity.	Less active antioxidant profile.	Soaked	Increased protection against free radicals and premature aging.
Application	Can be ground into a smoother paste for topical masks.	Must be ground into besan (flour), which is a different preparation process.	Soaked	Allows for versatile topical treatments, including paste masks.
Protein and Fiber	Both remain excellent sources, though soaking aids digestion.	Excellent sources of both nutrients.	Tie	Soaking primarily improves how easily you can utilize the nutrients.

How to Use Soaked Chana for Radiant Skin

Dietary Inclusion: The Internal Approach

Sprouted Breakfast: A popular method is to consume a handful of soaked or sprouted black chana first thing in the morning on an empty stomach. This provides a concentrated dose of nutrients and antioxidants to kickstart your day.
Salads and Curries: You can easily add soaked and boiled chana to salads for a protein boost or incorporate it into curries and other dishes to make it a regular part of your diet.
Snack Alternative: Enjoy roasted, soaked chana as a healthy and nutritious snack.

Topical Application: The External Approach

Chickpea Flour (Besan) Face Pack: Ground chickpeas, or besan, can be used to create an effective face pack. One simple recipe involves mixing chickpea flour with water, yogurt, or rosewater to form a paste. Apply it for 15-20 minutes to exfoliate, control oil, and brighten the skin.
Anti-Acne Mask: For acne-prone skin, mix chickpea flour with a pinch of turmeric and rose water. Turmeric's anti-inflammatory properties combined with besan's oil-absorbing nature can help calm breakouts.
Anti-Aging Mask: For a moisturizing and anti-aging boost, blend soaked chickpeas into a smooth paste and mix with a spoonful of honey. Apply the paste to your face for 10-15 minutes before rinsing off.

Potential Side Effects and Considerations

While generally safe, it's important to consume soaked chana in moderation. Excessive consumption can cause some digestive issues, particularly bloating and gas, due to the high fiber content. Individuals with pre-existing conditions like kidney problems or gout should be cautious and consult a doctor before significantly increasing their intake. Soaking helps minimize these side effects by improving digestibility and reducing anti-nutrient compounds like phytic acid. For those applying topical masks, always perform a patch test to check for any allergic reactions.

Conclusion

So, is soaked chana good for skin? The answer is a resounding yes. It offers a multifaceted approach to skincare, working both internally through its rich nutrient profile and externally as a versatile beauty treatment. From fighting premature aging with potent antioxidants to calming acne with zinc, and promoting a healthy glow through improved digestion, soaked chana is a simple, affordable, and effective addition to any beauty regimen. By regularly incorporating this superfood into your diet and skincare routine, you can unlock a naturally radiant and healthy complexion.

For more on the benefits of natural ingredients like chickpeas, you can explore resources on Ayurvedic medicine, which has utilized these plants for centuries for their therapeutic properties. Ayurvedic Perspective on Chickpeas

Frequently Asked Questions

Yes, eating soaked chana can help with acne. It contains zinc, a mineral known for its ability to regulate sebum production and reduce inflammation, both of which are key factors in managing and preventing acne breakouts.

Yes, chickpeas can help with skin brightening. Chickpea flour (besan), made from ground chickpeas, is a traditional remedy for exfoliating dead skin cells and reducing the appearance of tan and dark spots, promoting a brighter, more even complexion.

To get the most skin benefits, soak black chana overnight to improve digestibility and nutrient absorption. You can then eat the sprouts in the morning or boil the soaked chana for use in salads or curries.

Excessive consumption of soaked chana can lead to digestive issues such as bloating and gas due to its high fiber content. It's best to introduce it gradually into your diet and listen to your body.

Both varieties offer skin benefits, but black chana (kala chana) is often highlighted for its potent antioxidant content. Soaking benefits both types by improving digestibility and nutrient absorption.

For best results, you can use a chickpea flour (besan) face mask 2-3 times per week. Consistent use helps with exfoliation, oil control, and brightening without over-stripping the skin.

Yes, soaking chickpeas helps reduce the levels of phytic acid, an anti-nutrient that can interfere with the absorption of important minerals like zinc and calcium. This process improves the overall nutritional value and skin benefits.

Yes, soaked chana offers anti-aging benefits. Its high manganese content helps fight free radicals that cause wrinkles and fine lines, while magnesium and zinc boost collagen and skin elasticity.