To maintain ideal health, it is essential to consume a balanced diet that includes nutrient-rich foods. These foods like fruits, vegetables, greens, milk, curd, eggs, nuts, seeds, etc. should be in the diet. Some of these foods require preparation before consumption to unlock their full nutritional potential.
These nutrients are crucial for stronger physical health and reduce the risk of diseases. According to nutritionists, certain foods should be cooked and eaten only after soaking to enhance their nutritional value. Let’s explore the important foods in this list.
Rice: The phytic acid content of rice prevents the body from absorbing nutrients. It can also cause dehiscence problems. But soaking the rice before cooking neutralizes the phytic acid. This reduces the risk of cancer, diabetes and heart disease by 30 per cent. The process reportedly reduces arsenic levels in rice by up to 80 per cent. That is why rice must be soaked before cooking.
Legumes: Some of the pulses contain phytic acid, which prevents the body from getting essential nutrients and vitamins. But soaking pulses in water before cooking, breaks down phytic acid and other antinutrients. With this, all kinds of nutrients are provided to the body and the dishes are easily digested.
Almonds and other nuts: Almonds, cashews, walnuts and other nuts are better eaten soaked instead of eaten directly. Harmful compounds and nutrient inhibitors are reduced in this process. Zinc, iron, vitamins, minerals and other nutrients are available from different types of nuts. If they are soaked overnight and eaten early the next day, the nutrients are fully cooked. Also, there will be no dissociation problems.
Cereals: Eating whole grains instead of rice items, which are high in carbohydrates, can reduce the risk of type 2 diabetes. In recent times, many people are eating different types of cereals. But these also contain phytic acid. So to get the best health benefits, they should be soaked for a while before cooking.
Oats: Oats also contain phytic acid. It hinders digestion as well as inhibits the absorption of nutrients. That is why it is better to wash oats well in water and soak them for 8-12 hours before cooking.
Raisins: Raisins are rich in iron and antioxidants. These are good for health. But if you soak raisins overnight and eat them the next morning, your skin will be healthy and glowing. Women suffering from iron deficiency should eat these regularly.
