Most nuts and seeds contain substances like phytic acid and goitrogens that interfere with the body’s ability to absorb nutrients. These substances are collectively called anti-nutrients.
Soaking nuts reduces their anti-nutrient content making them easier to digest while also improving their nutrition [1, 2]. Soaking also activates enzymes that break down macronutrients in nuts again boosting their nutritional value.
To soak nuts or seeds, simply place them in a bowl filled with water and leave overnight at room temperature.The following morning, drain them and spread on a baking sheet lined with parchment paper and place in the oven (130-150 F/55-65 C) or in a dehydrator for 12-24 hours, turning occasionally, until completely dry. Alternatively, you can skip the dehydrating process, but the nuts will go bad within a few days.