Last updated on : 04 Aug, 2025
Read time : 7 min
They may look small, but soaked almonds pack a powerful punch. From boosting brain health to improving digestion, these nutrient-rich bites offer a range of benefits when added to your daily routine.
Almonds are a popular, nutrient-dense snack rich in fiber, healthy fats, and antioxidants, particularly vitamin E, which helps protect cells from oxidative stress. However, their hard texture can sometimes make them difficult to digest. Soaking almonds can help ease digestion and may improve nutrient absorption. Research has associated almonds with benefits such as improved heart health, better blood flow, reduced oxidative stress, and even potential protection against certain chronic conditions like diabetes and heart disease.
Peeled almonds are commonly referred to as blanched almonds. This simply means the outer brown skin has been removed, often to improve texture or appearance in recipes. Many food preparations prefer blanched almonds to avoid skin discoloration or peeling during cooking.
Blanching almonds is simple and quick:
1. Place raw almonds in a bowl.
2. Pour boiling water over the almonds to cover them completely.
3. Let them sit for exactly 1 minute—any longer may affect their texture.
4. Drain and rinse with cold water.
5. Squeeze each almond to pop the skin off.
Blanched almonds contain natural oils that can turn rancid if stored improperly. To keep them fresh:
Once blanched, almonds can be slivered by gently warming them and slicing thinly. These slivers make excellent toppings for yogurt, desserts, or salads, adding crunch and nutritional value.
Blanched almonds can be made very easily in a matter of minutes by following a few simple steps. The first step is to gather the almonds into one container. In a separate bowl, combine the almonds with boiling water until they are just submerged. Allow the almonds to sit for exactly one minute. Almonds lose their crunchiness if left in hot water for an extended period.
Soaked almonds retain most of their nutrients, and the process may enhance digestibility. Here’s the nutritional breakdown of 28g:
Nutrient | Nutritional value (28g) |
Calories | 161 |
Carbohydrates | 6g |
Fiber | 3.5g |
Protein | 6g |
Total Fat | 14g |
Saturated Fat | 1.1g |
Monounsaturated Fat | 9g |
Polyunsaturated Fat | 3.5g |
Cholesterol | 0mg |
Sodium | 0mg |
Potassium | 200mg |
Calcium | 75mg |
Iron | 1mg |
Magnesium | 76mg |
Phosphorus | 136mg |
Zinc | 0.9mg |
Vitamin E | 7.3mg |
Riboflavin (B2) | 0.3mg |
Folate (B9) | 12mcg |
Both soaked and raw almonds offer health benefits, whether eaten with or without skin. However, soaked almonds—especially when peeled—may be gentler on digestion. The almond skin contains polyphenols, which are antioxidants that help protect against chronic diseases, such as heart diseases and cancer. Eating a mix of both forms can offer a broad range of nutrients and benefits.
Also Read- Low sodium foods to eat with its benefits
The benefits of soaked almonds includes ease of digestion and increased absorption of certain nutrients. Additionally, soaking affects the texture and taste of almonds, making them softer, less bitter, and more buttery-tasting, which some people find more appealing. Here’s a simple way to soak almonds overnight:
Almond skins are rich in antioxidants, particularly flavonoids, which work synergistically with vitamin E to protect against oxidative stress and support heart health. Other benefits include:
Almonds are loaded with nutrients.
Fiber in almond skin promotes bowel regularity and helps remove toxins from the gut.
Rich in riboflavin, manganese, and copper, almonds help support energy metabolism and may help you stay alert throughout the day.
Almonds are low in sodium and rich in potassium and magnesium—key nutrients in maintaining healthy blood pressure levels.
Almonds contain essential fatty acids like linoleic acid, which may help reduce inflammation and support joint health.
Almonds have a low glycemic index and help prevent post-meal blood sugar spikes. They improve insulin sensitivity and glycemic control in diabetic individuals.
Rich in monounsaturated fats, magnesium, and vitamin E, almonds reduce LDL cholesterol and improve overall cardiovascular health. They may also lower levels of inflammatory markers like C-reactive protein.
Almonds provide calcium, phosphorus, and magnesium—key minerals for maintaining bone density and preventing osteoporosis.
Almonds contribute to a more alkaline internal environment, which supports immune function. Their vitamin E and antioxidant content also protect cells from oxidative stress.
Regular consumption may improve digestion, support heart health, and enhance nutrient absorption.
Soaked almonds can be beneficial as it softens them, potentially making them easier to digest and improving nutrient absorption. This process may also reduce antinutrients, enhancing the overall nutritional value of the almonds.
You may drink the water from soaked almonds. It contains some nutrients like vitamin E and minerals like magnesium that may offer additional health benefits.
Adults can safely eat around 20–23 almonds a day.
Almonds contain vitamin E, which is known for its antioxidant properties, protecting the skin from damage caused by free radicals. Additionally, the healthy fats and nutrients in soaked almonds may contribute to overall skin health.
Removing the skin may improve taste and reduce bitterness, making almonds easier to digest, though the skin also contains beneficial polyphenols.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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