Does Soaking Pumpkin Seeds Help Digestion and Nutrient Absorption?

SadaNews - Recently, videos have been circulating on the social media platform "TikTok" promoting the idea that soaking pumpkin seeds in salty water improves digestion and nutrient absorption.

According to a report from "Verywell Health," experts say this claim is not necessarily wrong, but its benefits may be exaggerated.

Why do people soak pumpkin seeds in salty water?

Although pumpkin seeds can be eaten raw, most people roast them to enhance their texture and flavor. However, one TikTok user claims that before roasting pumpkin seeds, they should be soaked overnight in salty water.

According to the video, soaking the seeds helps break down a compound called phytic acid, making them easier to digest. Phytic acid, or phytate, is commonly found in plant foods like grains, legumes, seeds, and nuts.

Nutrition experts often refer to phytic acid as an "antinutrient" because it affects how we digest other nutrients.

Amanda Susida, who holds a Master of Science and is a registered dietitian, told "Verywell Health": "We call them antinutrients because they hinder our body's ability to absorb all the vitamins and minerals in our food."

Can soaking pumpkin seeds improve digestion and nutrient absorption?

Soaking pumpkin seeds may seem like a quick and easy solution for digestion, but there is not much scientific evidence behind this technique.

In fact, only one recent study investigated the effect of soaking different types of nuts on mineral availability and phytates. After soaking the nuts in a saline solution for 12 hours, researchers found a decrease in mineral concentrations without a noticeable improvement in phytate levels.

Matthew Landry, a PhD registered dietitian and assistant professor at the UC Irvine Program in Public Health, told the site, "Although TikTok is not necessarily wrong, its benefits are exaggerated."

He added, "Evidence suggests that soaking in salty water only leads to a slight reduction in phytate content and does not significantly improve nutrient bioavailability or digestion."

However, he said soaking seeds in water can help soften their outer shell, making it easier for the body to digest them and access the nutrients inside.

What to know when soaking pumpkin seeds

The good news is that pumpkin seeds still provide plenty of nutritional benefits even if not soaked. Susida explained that "you can still get nutrients from your seeds, especially fiber."

Pumpkin seeds are a good source of essential nutrients like magnesium, potassium, and zinc. They also contain healthy fats and antioxidants, making them a great healthy snack to add to your diet. If you are still interested in soaking your seeds, keep these two tips in mind:

Soaked seeds should be thoroughly dried, roasted, or refrigerated to prevent mold growth.

Soaking may change the texture of the seeds, so it is advisable to roast them afterwards for added crunch.