Soaked vs roasted: Which is the best way to consume pumpkin and melon seeds

Pumpkin and watermelon seeds are some of the most healthy and nutritious foods to consume. Pumpkin seeds are flat, oval-shaped seeds found inside a pumpkin. They are white cream in colour on the outside and green on the inside. They naturally contain high protein, magnesium, zinc, iron, and healthy fat.
Whereas watermelon seeds are small, teardrop-shaped seeds found inside the melon. They are usually white or light brown when dried and are eaten after drying or peeling and roasting. They are healthy in fats, protein, iron, potassium, zinc, Vitamin A and E, which are considered good for skin and eyes.

These seeds are considered best for detox and absorption of nutrition for stable energy and, if consumed in the evening, as a healthy snack replacement. At night, they promote sleep and recovery.

To consume these seeds, there are two suggested ways: soaked and roasted. But many of us get confused about what could be the better way to consume the seeds and take full benefits of it. Whether to consume the seeds in soaked or roasted style totally depends upon your health goal. Here are the benefits of consuming the seeds in soaked or roasted manner:

​As per several media reports, soaking the seeds removes phytic acid and enzyme inhibitors which can block absorption of important minerals like iron, calcium, and zinc. Soaking the seeds improves nutrient absorption and activates enzymes, making nutrients more bioavailable. It helps to retain healthy fats. Soaking does not destroy the sensitive Omega-3 and Omega-6 fatty acids present in pumpkin and melon seeds. Soaking the seeds increases their water content, making them easy on the stomach and a great choice for hot weather.
While roasting the seeds, it can destroy heat-sensitive nutrients like Vitamin E and Omega-3 fatty acids, which reduces their nutrient form, making it not as effective as soaking.
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Soaking the seeds makes them easier on the stomach to digest. It makes the outer shell softer and initiates better digestion by activating enzymes. It is ideal for people who are sensitive to digestion, acidity, or indigestion. It also helps reduce bloating and gas that roasted seeds may cause.
Consuming the seeds in roasted form can make them crunchy in texture and hard to digest for some people. Heating may denature the protein and may reduce its digestibility.

Soaked seeds are mild and neutral in taste with a slightly soft and sweet texture. It is often bland and may not appeal unless blended in smoothies or sprinkled on salads.
Whereas roasted seeds are rich in nutty flavour and crispy in texture. It is more appealing as a snack and can be flavoured with salt and spices for variety. For taste and texture, it is suggested to consume them in roasted form.

Soaked seeds have a small shelf life. They must be consumed within a 12 to 24-hour window, or you can store them in the fridge for only a day or two. Due to high moisture properties, it makes them prone to fungal growth and spoilage.
Roasted seeds, on the other hand, can be stored for weeks in a tight container. It is great for meal prep, snacking, or travel. You can consume roasted seeds if you are looking to make something that can last long.

Soaked seeds are great for nutritional therapy, which helps in weight loss, mineral absorption, and gut repair. They are suitable for fasting routines and also help to detox and align with Ayurvedic practices. They are also hydrating and cooling.

Roasted seeds, on the other hand, have high protein and healthy fats but are less effective for detox diets and may be acid-forming if over-roasted or salted. They are considered better for occasional snacking and adding crunch to meals. It is advisable to have soaked seeds for daily health and detox, and roasted seeds for occasional snacking.