What is an Anti-Nutrient?

An anti-nutrient is a substance found in certain foods that interferes with the absorption or utilization of nutrients in the body. While some anti-nutrients may have health benefits in small quantities, excessive consumption can lead to nutrient deficiencies and other negative health effects.

What are some examples of Anti-Nutrients?

Examples of common anti-nutrients include phytic acid, oxalic acid, tannins, lectins, and protease inhibitors, which can be found in foods such as beans, nuts, seeds, and grains. Cooking, soaking, and sprouting these foods can help reduce the levels of anti-nutrients and increase nutrient availability.

What is Phytic Acid?

Phytic acid, also known as inositol hexaphosphate (IP6), is a naturally occurring compound found in plant-based foods such as grains, legumes, nuts, and seeds. It serves as a storage form of phosphorus in these plants and is particularly abundant in the bran and germ of grains.

While phytic acid has some health benefits, such as its antioxidant properties and potential anti-cancer effects, it can also act as an anti-nutrient by binding to minerals such as calcium, iron, and zinc, making them unavailable for absorption by the body. This can lead to mineral deficiencies and other health problems.

Fortunately, there are ways to reduce the levels of phytic acid in foods, such as soaking, sprouting, and fermenting grains, legumes, nuts, and seeds. These processes break down the phytic acid and increase the bioavailability of the minerals in the foods.

Phytic acid can bind to certain minerals such as calcium, iron, and zinc, forming a complex that is difficult for the body to absorb. When these minerals are bound to phytic acid, they cannot be easily absorbed by the small intestine, leading to reduced bioavailability of these important nutrients.

However, by soaking, sprouting, or fermenting foods that contain phytic acid, enzymes are activated that break down the phytic acid and release the bound minerals, making them available for absorption by the body. This increases the bioavailability of these minerals and can help prevent nutrient deficiencies.

For example, soaking or fermenting grains, legumes, nuts, and seeds can reduce the levels of phytic acid and improve the bioavailability of important minerals such as iron, zinc, and calcium. Additionally, consuming foods high in vitamin C, such as citrus fruits, alongside meals containing phytic acid can also help increase mineral absorption, as vitamin C can enhance the absorption of non-heme iron.