Daijiworld Media Network - New Delhi

New Delhi, Nov 16: Cashews are among the most loved nuts, widely used in gravies, desserts, smoothies and healthy snacks. But when soaked for a few hours or overnight, they become softer, creamier and far more nutritious. Soaking reduces phytic acid — a natural compound that blocks mineral absorption — allowing the body to better utilise vital nutrients like magnesium, copper and zinc. A study published in Food Science & Nutrition confirms that soaking improves mineral absorption, making soaked cashews a simple yet powerful addition to daily wellness.

Soaked cashews are rich in heart-friendly monounsaturated and polyunsaturated fats, known to lower LDL cholesterol while supporting HDL levels. They also contain arginine, which helps relax blood vessels and improve blood circulation. When combined with the improved absorption of magnesium and potassium, soaked cashews offer effective protection against oxidative stress, a major cause of plaque build-up in arteries.

Their benefits extend to blood pressure as well. The improved bioavailability of magnesium and potassium helps relax blood vessels, regulate circulation and ease the strain on the heart. When paired with a balanced, low-sodium diet, soaked cashews can support healthier long-term blood pressure levels.

Many people struggle to digest raw nuts due to tannins and enzyme inhibitors. Soaking neutralises these inhibitors, making cashews easier on the stomach. Soaked cashews also provide prebiotic fibre that nourishes healthy gut bacteria — a benefit supported by research published in Nutrients (MDPI). Better gut health enhances immunity, reduces inflammation and improves nutrient absorption, contributing to overall well-being.

Cashews also play a strong role in bone health. Their high levels of magnesium, copper, zinc and phosphorus support bone formation, collagen production and mineralisation. Since soaking helps the body absorb these minerals more effectively, soaked cashews become a valuable natural source of bone-strengthening nutrients, especially for those on plant-based diets.

The antioxidant power of soaked cashews is another major advantage. With selenium and vitamin E helping to combat free radical damage, they reduce inflammation, strengthen immunity and contribute to healthier skin and better energy levels. Enhanced nutrient availability after soaking makes these benefits more effective.

Soaked cashews are not just a tastier, creamier version of raw cashews — they are nutritionally superior. With significant advantages for the heart, digestion, bones, blood pressure and immunity, even a small daily portion can make a meaningful difference to overall health.