6 Proven Benefits of Soaked Almonds

by John Staughton (BASc, BFA) last updated -

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Adding soaked almonds to your daily or weekly health regimen can help you unlock all the nutrients and active ingredients in these popular nuts.

What are Soaked Almonds?

Soaked almonds are simply almonds that have been soaked overnight, rather than eaten in their raw form. By soaking the almonds, you are able to reduce the number of tannins and acids present in the skin of the nut, which can inhibit nutrient uptake by the body. Essentially, soaking these nuts in water will make more of their bounty bioavailable for use by your body. Almonds are healthy enough on their own, but by soaking these nuts, you will be able to absorb more vitamins and minerals from them, as well as stimulate enzyme activity in the body that can improve digestion. Finally, they are also more pleasant to eat in terms of texture and can be used in various culinary preparations.

Soaked Almonds Nutrition

This particular type of almond has many of the same nutrients as raw almonds, along with higher levels of key B vitamins and enzymes like lipase. According to the USDA National Nutrient Database, blanched almonds are also a good source of potassium, dietary fiber, protein, and healthy fats, including monounsaturated and polyunsaturated fats, and a low level of saturated fats. Calcium and iron are also found in almonds, in addition to powerful antioxidants that can improve overall health.

How to Soak Almonds?

If you want to switch from raw almonds to soaked almonds, you will need to think ahead – at least by one day.

  • The most tried and true method is to simply add 2 cups of almonds to a bowl of water and cover them with warm water.
  • After 12 hours, you can drain the water and add 2 teaspoons of salt. Then, fill the bowl with warm water again and allow them to sit for 12 hours.
  • At the end of this 24-hour period, you can easily peel off the brown skin of the almonds, if it hasn’t already separated.
  • These soaked almonds can be stored for up to a week without losing any of their nutritional potency.

A bowl of soaked almonds with dried almonds on a wooden spoon and background

Benefits of Soaked Almonds

Due to the presence of notably more Vitamin E, dietary fiber, & folic acid in soaked almonds, it has beneficial effects on digestion, diabetes, skin appearance, and chronic diseases.

Skin and Hair

Almonds contain vitamins that help improve the skin and hair. There is significantly more vitamin E in soaked almonds than traditional raw almonds, and this vitamin acts as an antioxidant to reduce inflammation and damage to both your hair and skin.


With higher levels of folic acid than raw almonds, soaked almonds can help to prevent neural tube defects, which is caused by a deficiency of folate.


With a good amount of dietary fiber, soaked almonds can help regulate peristaltic motion and reduce symptoms of constipation, indigestion, bloating, and cramping.

Weight Loss

According to a research published in the Science Journal Of Agricultural Research and Management, soaked almonds contain more protein than raw almonds. It also contains more fiber. Not only can the fiber found in soaked almonds help your digestive process, but it can also prevent feelings of hunger, which is ideal for people who are trying to cut back on their calorie consumption and lose weight.

Chronic Disease

Almonds are an excellent source of antioxidants, which can neutralize free radicals and may help reduce your risk of chronic diseases, including cancer, heart disease, and rheumatoid arthritis. A systematic review led by L. Wu, (Center for Clinical and Translational Science, Mayo Clinic) et al. suggests that intake of nuts like almond may help in lowering risk of cancer. However, more scientific evidence and research is needed.

research done on rodents by Dr. Anwar-ul-Hassan Gilani, showed that soaked almonds exhibit vitamin E-dependent memory protective effect. This means that having overnight soaked almonds (which enriches the vitamin-E content of almonds), effectively ameliorates memory impairments at low doses when consumed in empty stomach.

Heart Health

These soaked almonds have high levels of monounsaturated and polyunsaturated fats, which can help balance cholesterol and prevent heart attacks, strokes, and atherosclerosis. A study conducted in 2015 suggests that intake of almonds may help reduce the risk of cardiometabolic diseases.

Furthermore, a study published in The Journal of Nutrition shows that almonds, in general, can increase the HDL (good) cholesterol in patients suffering from coronary artery disease.

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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