Oats are highly nutritious, but they often contain compounds that make it difficult for the body to absorb nutrients, or they are cooked in ways that result in nutrient loss. To ensure that you get the most nutrients possible, soaking them overnight can help in key ways.(1)

1. Breaks Down Phytic Acid

Phytic acid is an antinutrient, which means that it makes it harder for the body to absorb minerals from the foods you eat that contain it. Oats contain phytic acid. As an antinutrient, this phytic acid affects how the body can absorb the iron and zinc in oatmeal when it is cooked normally.(2)(3) When you soak oats overnight, the absorption of these minerals improves by roughly 3-12 times, according to research.(1)