For many people, the word superfood conjures up images of exotic berries and expensive powders. But the truth is, they are some of the most powerful and easily available. superfood You may already have some nuts, seeds, grains, and legumes hiding in your pantry. But the secret to maximizing its health benefits is soaking it.
Dr. K. Somnath Gupta, Senior Consultant Physician and Diabetes Specialist at Yashoda Hospital, Hyderabad, explains why: “Certain foods contain complex compounds such as phytic acid and enzyme inhibitors, which can interfere with our bodies' absorption of essential nutrients. Soaking breaks down these compounds. and nutrients become more bioavailable.”
The benefits go beyond increased nutrient absorption. Soaking also provides the following benefits:
Reduces bloating and discomfort. By neutralizing antinutrients such as lectins that irritate the digestive system, soaking can make these foods easier to digest and easier to tolerate.
Improved taste: some superfoods, Like nuts and seeds It can be hard and rough. Soaking softens the texture and makes it easier to eat.
Reduce cooking time: Pre-soaked legumes and grains cook much faster and save time in the kitchen.
Superfoods that charge power when soaked
Quinoa: Soaking removes the bitter coating, improves digestibility and reduces cooking time.
Chia seeds: It swells like a gel, enhancing the texture of smoothies and puddings and increasing nutrient absorption.
almond: Soaking neutralizes enzyme inhibitors and phytic acid and releases valuable minerals such as magnesium and calcium.
oats: Overnight soaking breaks down starch and reduces phytic acid, resulting in a creamier texture and improved digestion.
lentil: Soaking reduces cooking time, breaks down complex sugars for easier digestion, and reduces anti-nutrients such as phytic acid.
Dr Dilip Gude, another senior consultant doctor at Yashoda Hospital, reiterates the benefits. “Soaking essentially dissolves tannins and phytates and improves absorption of iron, zinc, calcium, and protein. break Contains enzyme inhibitors to further promote nutrient intake. ”
Soaking tips:
- Most nuts and seeds benefit from soaking for 6 to 8 hours. For legumes, 8 to 12 hours is optimal.
- Use filtered water and consider adding a pinch of salt for added flavor.
- Drain and rinse thoroughly before consuming or cooking.
Keep in mind that soaking is not mandatory for everyone. However, if you want to make the most of the health potential of these superfoods, this is a simple but powerful step.
