Because of its effect on the absorption of minerals considerable attention.
Phytic acid impairs the absorption of iron, zinc and calcium and mineral deficiencies can promote ( 1 ).
It is therefore often referred to as anti-nutrients [1] .
However, the story is a bit more complicated than that because of phytic acid also has a number of health benefits.
This article takes a detailed look phytic acid and their overall health effects.
What phytic acid?
Phytic acid or phytate found in plant seeds. This is the major form of phosphorus in seeds secondary storage.
When the seeds germinate, phytate is degraded and released for use by the young plant.
Phytic acid is also known as inositol hexaphosphate, IP6 or known.
It is often used as a preservative commercially used because of their anti-oxidation properties.
[2]
Conclusion: The phytic acid is found in the seeds of plants, which serves as the primary storage form of phosphorus.
Phytic acid in food
Phytic acid is found only in plant foods.
All edible seeds, cereals, pulses [3] , and nuts contain different amounts and present in small quantities in the roots and tubers.
The following table shows the amount contained in some foods with high phytates, as a percentage of the dry weight ( 1 ):
As you can see, the phytic acid is highly variable. For example, the amount to be varied in the tonsils for up to 20-fold.
Conclusion: The phytic acid is found in all plant seeds, nuts, legumes and cereals. The amount of these foods contain very variable.
Phytic acid affect mineral absorption
Phytic acid inhibits the absorption of iron and zinc, and to a lesser extent calcium ( 2 , 3 ).
This is true for a single meal, the whole absorption of nutrients in the day.
In other words, phytic acid reduces the absorption of minerals in the diet, but no effect on the subsequent meals.
For example, between-meal snacks of nuts can reduce eat nuts the amount of iron, zinc and calcium, but not meals, eat a few hours later.
However, if you are using a high phytate foods to eat most meals, mineral deficiencies may develop over time.
In diets well balanced, this is rarely a problem, but it can be a big problem in times of malnutrition and in developing countries where the main source of cereals or legumes.
Conclusion: phytic acid changes the absorption of iron, zinc and calcium. You can also mineral deficiencies in time to contribute, but this is usually not a problem with a balanced diet.
How to reduce phytic acid in foods?
Avoid all foods containing phytic acid is a bad idea, since many of them (like almonds) are nutritious, healthy and tasty.
Moreover, in many developing countries, food is scarce and the people have to rely on grains and legumes as the main food.
Fortunately, significantly reduce the phytic acid content of foods various manufacturing processes.
These are the most commonly used methods:
- Soak: cereals often soaked overnight in water to reduce phytate ( 1 , 4 ).
- Germination: The germination of seeds, grains and legumes, also known as germ, leading to a deterioration of phytate ( 5 , 6 ).
- Fermentation: organic acids which are formed during the fermentation, promote the degradation of phytate. Lactic acid fermentation is the preferred method, an example of which is the production of yeast [4] ( 7 , 8 ).
The combination of these methods can significantly reduce the phytate.
For example, soaking, germination and lactic acid fermentation reduce the phytic acid quinoa [5] 98% seeds ( 9 ).
Also, the germination and the lactic acid fermentation white sorghum and corn can reduce phytic acid almost completely ( 10 ).
Conclusion: There are several methods to reduce the phytic acid content of foods. This includes soaking, germination and fermentation.
Phytic Health Services
Phytic acid is a good example of a nutrient that is both a "friend and foe", depending on the circumstances.
In addition to its antioxidant properties ( 11 ), phytic acid, a protective effect against kidney stones (have 12 , 13 ) and cancer ( 14 , 15 , 16 , 17 , 18 ).
It has even been suggested that phytic acid may be part of why whole grains may reduce the risk of colon cancer (reduced 19 ).
Conclusion: The phytic acid can have several positive effects on health, acts both against kidney stones and cancer.
Phytic acid is an important issue in the modern diet?
The short answer is, probably not.
However, people should diversify the risk of mineral deficiencies and their diets contain foods rich in phytates at every meal.
This is especially important for people suffering from iron deficiency (Leiden 2 ).
Vegetarians, vegans in particular, are also at risk ( 20 , 21 ).
The thing is that there are two types of iron in the diet; Heme and non-heme iron.
Heme iron is found in animal foods such as meat [6] , while the non-heme iron comes from plants.
No heme iron from plant foods is only very little is absorbed, while the absorption of heme iron is effective. Non-heme iron is also strongly influenced by phytic acid, while the heme iron ( 22 ).
In addition, zinc with the meat in the presence of phytic acid (absorbed, 23 ).
Therefore, mineral deficiencies are rare by phytic acid causes concern among meat eaters.
However, phytic be a significant problem when the acid diet consists mostly of foods high in phytates, while little meat and other animal foods.
This is of particular importance in many developing countries, where cereals and legumes, whole grains are an important part of the diet.
Conclusion: The phytic acid is not a problem, as a rule, in industrialized countries where the variety and availability of food is enough. However, vegetarians / vegans and those who are at risk a lot of foods that are rich in phytate eat.
Message Home
Foods rich in phytate, such as cereals, nuts and legumes, may increase the risk of iron deficiency and zinc.
As a measure against many strategies such as soaking, germination and fermentation used.
For those who eat meat regularly, defects caused by phytic acid, are not important.
In fact, eating certain foods high in phytates, as part of a balanced diet, proper food has many advantages.
In many cases, the benefits outweigh the negative effects on mineral absorption.
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