Videos have recently been circulating on TikTok promoting the idea that soaking pumpkin seeds in salt water improves digestion and nutrient absorption.
According to a report by Fairwell Health, experts say this claim isn't necessarily false, but its benefits may be exaggerated.
Why do people soak pumpkin seeds in salt water?
While 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 salt 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-based foods such as grains, legumes, seeds, and nuts.
Nutritionists often refer to phytic acid as an "antinutrient" because it affects how we digest other nutrients.
“We call them antinutrients because they interfere with our bodies’ ability to absorb all the vitamins and minerals in our food,” Amanda Soceda, MS, a registered dietitian, told Fairwell Health.
Can soaking pumpkin seeds improve digestion and nutrient absorption?
Soaking pumpkin seeds might seem like a quick and easy digestive fix, but there’s not much scientific evidence to support this technique.
In fact, only one recent study investigated the effects of soaking different types of nuts on mineral and phytate bioavailability. After soaking the nuts in a salt solution for 12 hours, researchers found a decrease in mineral concentrations and no significant improvement in phytate levels.
“While it’s not necessarily wrong, the benefits are being exaggerated,” Matthew Landry, PhD, an assistant professor at the Joe C. Wynn School of Population and Public Health at the University of California, Irvine, told Fairwell Health.
He added, “The evidence suggests that soaking in salt water only slightly reduces phytate content and doesn’t significantly improve nutrient bioavailability or digestibility.”
However, he said that soaking seeds in water can help soften their outer shell, making them easier for the body to digest and access the nutrients inside.
What to Know About Soaking Pumpkin Seeds
The good news is that pumpkin seeds still provide many nutritional benefits even if they aren’t soaked. “You can still get nutrients from your seeds, especially fiber,” Sossida explained.
Pumpkin seeds are a good source of essential nutrients like magnesium, potassium, and zinc. They also contain heart-healthy fats and antioxidants, making them a great healthy snack to add to your diet. If you’re 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 later for extra crunch.