13 Promising Benefits Of Soaked Almonds For Skin, Hair, And Health

Written by Sindhu Koganti

Almonds (Prunus dulcis) are known for their impressive nutrition profile and health benefits. These crunchy nuts are a great snack food loaded with several vitamins, minerals, and antioxidants.

Almonds may be consumed raw or in roasted form. But, some people prefer to eat them after soaking. Soaked almonds also have many health benefits ranging from improving digestive health to fighting cancer.

In this article, we talk about why soaked almonds are better than raw ones, the potential benefits of soaked almonds for health, skin, and hair, and how to soak and store them.

Keep reading!

Why Soaked Almonds Are Better Than Raw Almonds

Soaked almonds are better than raw almonds in texture, taste, and nutrient availability. Soaking softens the outer layer of the almonds, which leads to healthy digestion of the nutrients. It also inhibits the two anti-nutrients – tannins and phytic acid – that are found in the brown covering of these nuts.

Peeling off the outer layer allows the almond to release all the nutrients. Raw almonds are crunchy and hard, with a bitter flavor due to the anti-nutrients. Soaked almonds are softer and tastier.

So, it’s no surprise that soaked almonds offer some health benefits that raw almonds don’t. Check them out below.

13 Health Benefits Of Soaked Almonds

Soaked almonds are great for your digestive system, brain, and other organs. Here, we have put together some of the most important medicinal values of this ‘wonder food.’

1. Improve Digestive Health

Soaked almonds can make your food digestion smoother and faster by facilitating the entire digestive procedure. The external layer of the almond, which has a hard texture, makes it difficult to digest (1). However, soaking activates the nutrients in the almonds, makes them more digestible, and reduces their anti-nutrient levels (2). Soaked almonds also release lipase (a lipid-breaking enzyme) that works on the fat present in the food and aids digestion (3).

A study conducted at the University of California (Davis) found that soaking almonds at room temperature for 24 hours may enhance their nutrient bioavailability through the degradation of phytic acid (a nutrient inhibitor) (4).

2. Aid Weight Loss

Frequent intake of nuts like almonds boosts metabolism to aid weight loss and reduce the risk of obesity (5).

Regular consumption of soaked and peeled almonds in the morning as part of a low-calorie diet has several benefits such as a decrease in bad (LDL) cholesterol levels and weight loss (6), (7). Moreover, it is associated with reduction in waist circumference, fat mass, and water weight (7).

Eating nuts at moderate levels is also associated with energy expenditure in the body, which leads to weight loss (8).

3. May Do Good During Pregnancy

Almonds are a rich source of folate (9). Folate supplementation aids labor and prevents neural tube and congenital heart defects in the baby (10).Soaking the almonds increases the bioavailability of this nutrient.

4. May Improve Brain Function

Almonds are said to possess L-carnitine, though there is no scientific evidence to prove the same. L-carnitine may help in the production and growth of new brain cells (11).

Almonds also contain phenylalanine, which can improve cognitive function and memory(9),(12).

These nuts are rich in vitamins E and B6, which are known to preserve memory, retard the cognitive decline associated with Alzheimer’s disease, and enhance the bioavailability of proteins to brain cells (13), (14).

Almonds also contain omega-3 and omega-6 fatty acids (9). Research says that these fatty acids may help in boosting brain development (15). A study conducted on rats found that almonds enhance the acetylcholine levels in the brain. This could enhance memory and delay the onset of age-associated cognitive dysfunction (16).

However, more research is required to study the effect of soaked almonds on brain function.

5. May Promote Heart Health

Almonds are good sources of plant protein, potassium, and magnesium. These nutrients are great for preventing cardiovascular diseases (6).

Soaked almonds also contain polyphenols and antioxidants that may prevent heart diseases (17), (18).

However, more research is required  to establish a direct relationship between eating  soaked almonds and preventing heart disease.

6. May Reduce Cholesterol Levels

Soaked almonds are loaded with monounsaturated fatty acids (MUFA), which lower the amount of low-density lipoprotein (LDL) or “bad” cholesterol in your bloodstream (6).

The vitamin E content of these nuts may help in fighting against LDL and raising the level of high-density lipoprotein (HDL) or “good” cholesterol in the body (9), (19).The minerals such as potassium and magnesium may help in regulating blood pressure levels (20).

7. May Boost Energy

Consumption of soaked almonds may help in enhancing your metabolism, thereby boosting energy levels. Almonds contain riboflavin and potassium that help in increasing energy metabolism (21), (22).

8. May Improve Blood Pressure Levels

The low sodium and high potassium content of almonds may help prevent your blood pressure from escalating (9), (23).

High blood pressure is one of the top reasons for stroke, heart attacks, and cardiac arrests. The magnesium in almonds may help lower the risk of artery congestion (24).

9. May Treat Diabetics

Soaked almonds help keep your blood sugar level under control.A study conducted on 20 Chinese people with type-2 diabetes showed that consumption of almonds increases the lipid profile and improves glycemic control(25).

10. May Treat Constipation

The insoluble fiber in soaked almonds may help in treating constipation. It regulates the bowel movements in the intestine, thereby reducing the symptoms of constipation (26).

11. May Fight Cancer

Almonds are said to contain phytic acid, which has been shown to exhibit antioxidant properties that may help prevent cancer (27). They are also rich in tannins (especially  proanthocyanidins) that haveanticancer properties (28).

12. Benefits Of Soaked Almonds For Skin

The regular consumption and proper external application of soaked almonds may be good for your skin, though there is insufficient data available to prove this claim. However, anecdotal evidence suggests that soaked almonds may help promote skin health. Given below are some of their benefits:

  • Aging can be prevented with soaked almonds. The vitamin E and other antioxidants present in these nuts can eliminate the harmful free radicals from your body (9), (29). As a result, the aging process gets delayed and your skin looks younger for longer.     
  • Soaked almond paste may help treat skin inflammation. The polyphenols found in the almond skin reduce the risk of inflammatory diseases (30). This could provide relief from the itching and irritation of rashes or chapped skin.

13. Benefits Of Soaked Almonds For Hair

Research on the benefits of almonds for hair is limited. However, listed below are the purported benefits of almonds for hair care:

  • Soak a few almonds in water overnight, mash them the next morning and finally, prepare a hair mask by mixing a fair amount of olive oil with it. It may act as a natural conditioner. However, more research is required to prove this point. But, anecdotal evidence shows that soaked almonds paste may help improve hair health.
  • Eating soaked almonds or using its paste on the scalp is said to nourish your hair and make it stronger. It is also claimed to repair severe hair damage, reduce frequent hair fall, and help in the growth of new hair follicles.

So, don’t sleep on soaked almonds anymore! Check out how you can soak almonds below.

How To Soak Almonds In Water?

Soaking almonds is simple. Here’s a simple way to soak them overnight:

  1. Pour the almonds in a bowl.
  2. Add enough water to cover them completely.
  3. Let the bowl sit on your countertop overnight or for 8-12 hours.
  4. Drain out and rinse the almonds.
  5. If you want, you can remove the skins of the almonds for a smoother texture.
  6. Pat the almonds dry with a clean paper towel before eating them.

The soaked nuts can be eaten for breakfast or on an empty stomach for better absorption of nutrients.

Here’s how you can store soaked almonds for quicker consumption.

How To Store Soaked Almonds?

You may keep soaked almonds up to five days in the refrigerator in an airtight container. After that, you will observe a change in the color of these nuts. You can dry soaked almonds by roasting or dehydrating them before storing them.

To roast soaked almonds, pre-heat the oven to 79° C and roast them until they dried out. Dehydrate soaked almonds at 68° C temperature maintenance for 12 hours.

How Many Soaked Almonds Should I Eat A Day?

It is recommended to eat 10-12 soaked almonds per day as they add valuable nutrients to your diet.


Almonds are a powerhouse of nutrients. Soaked almonds are healthier than raw or roasted ones because they enhance the absorption and digestibility of the nutrients. They may help improve digestive health, maintain body weight, and prevent heart diseases.

So soak your almonds before eating them to maximize their health benefits.

Frequently Asked Questions

Is it good to drink almond-soaked water?

No. It is not good to drink almond-soaked water as it contains tannins, phytates, and some cyanide compounds.

Does soaking almonds remove nutrients?

No, soaking almonds does not remove any nutrients from them. Removing the skin from almonds after soaking them only removes the anti-nutrients that inhibiting the release of essential nutrients from almonds.


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Sindhu Koganti is a Biotechnology graduate and has been in the writing field for over 4 years now. She specializes in writing on Health and Wellness. She has hands-on experience in writing articles and press releases on Life Sciences and Healthcare, Food and Beverages, and Chemicals and Materials. When she’s not writing, she loves watching movies and listening to music. She also enjoys traveling.