Phytates

What Are Phytates?

The main purpose of phytic acid in plants is to protect them from bacterial and insect infections. In the human diet, phytates can affect the absorption of important nutrients, such as zinc, iron and calcium, if they’re eaten in the same meal.

Plant seeds store the mineral phosphorus in a naturally occurring compound called phytic acid. When you eat plant foods with phytic acid, it binds to other minerals in your digestive tract, like calcium and iron, and creates what are known as phytates.

But how many nutrient losses actually occur in our diets as a result of “antinutrients”? The answer is: it depends. The degree of chelation depends on factors such as pH and the proportion of phytate to metal ions. In addition, the effects of phytates probably vary between individuals, depending on their metabolism and how the food in question is cooked and prepared.

The main types of foods that contain phytic acid include:

• • Beans
  • Lentils
  • Whole grains
  • Nuts
  • Seeds

Critics tell us that phytates block the absorption of essential nutrients. They say we should be wary of grains, beans, nuts and seeds, all of which are high in phytates or risk dangerous deficiencies in zinc, calcium, magnesium and other important nutrients

The Controversy Over Phytates

When you eat food that contains a mineral like zinc,  iron, or calcium, and you also consume phytic acid, the phytic acid will bind to — or chelate — the mineral, forming one of the phytates.

Phytic acid and phytate are sometimes used interchangeably to refer to this chelation process. The human body lacks the phytates  enzyme that can break down phytates, so we can’t digest and absorb the nutrients bound up in them very well. That’s the basis of the “antinutrient” label. For example, one study showed  13% of magnesium and 23% of zinc were absorbed in the presence of phytic acid, as opposed to 30% without.

Health Benefits of Phytates

 

Inhibiting the growth and spread of cancer cells

They also appear to have immune-boosting effects by amplifying the activity of natural killer cells that target harmful in the body. Additionally, phytates can prevent the formation of new blood vessels that  would otherwise feed tumors, causing them to either die or return to normal healthy cells

They may prevent heavy metal toxicity

Many scientists  believe  that phytic acid can bind to toxic heavy metals and help your body to excrete them. And some research suggests that phytic acid help prevent neurodegenerative diseases,  largely by binding heavy metals that are toxic to the brain.

They may act as an antioxidant

Antioxidants are compounds found in plant foods that fight off harmful free radicals that can damage your cells and lead to disease. When  phytic acid binds to minerals in the gut, it creates phytates, which turn out to be  potent antioxidant. Animal studies  have found that phytic acid added to drinking water may offer a promising therapeutic option for Alzheimer’s disease by protecting the brain from oxidative damage. Specifically, this treatment offered complete protection against amyloid plaque precursors that could harm rats’ brains.

They may protect against kidney stones

Phytates may also prevent calcification in bodily fluids and inhibit the crystallization of calcium oxalate and calcium phosphate into kidney stones. The effects are so promising that some researchers suggest using phytate to treat kidney stones. In fact, some large observational epidemiological studies have shown an  inverse association  between phytate intake and kidney stone formation among women.

 Phytic acid helps your body produce Inositol

When phytic acid reaches your digestive tract, it interacts with bacteria  produces a substance called inositol. Inositol helps your liver process fats and has a role in muscle function. In addition, it may help to lower blood triglyceride levels, blood pressure, and blood sugar.

The bottom line is that foods high in phytic acid are some of the healthiest and most nutritious foods you can eat. They’re high in vitamins, minerals, antioxidants, and fiber. And when you include nuts, seeds, whole grains, and legumes as part of a varied and balanced diet, they contribute to your overall health and help prevent disease.

Who Should Avoid or Limit Phytic Acid Intake

Phytic acid occurs naturally in healthy, whole plant foods, so it doesn’t make much sense to stop eating it altogether. Still, there may be certain groups  of people who would benefit from knowing where phytic acid is most present in their diet and understanding how to limit it or minimize unwanted effects.

People who may want to limit phytic acid intake include:

– Individuals who are at high risk for nutritional deficiencies and related disorders. Conditions like osteoporosis with calcium deficiency, anemia with iron deficiency, or zinc deficiency could worsen if phytates are allowed to further reduce mineral bioavailability. People who fall into this category should diversify their diets and not include high-phytate foods in all meals, consider supplementation of key minerals, and prepare foods with phytic acid in ways that minimize its effect.

– Individuals who have malabsorption disorders

Malabsorption disorders make it harder to absorb nutrients to begin with. And a high-phytate diet could make this challenge worse. If you fall into this category, you may want to reduce phytic acid intake in your diet and increase your overall intake of minerals. Your healthcare provider may advise you to take mineral supplements as well.

– Individuals who are at a higher risk of malnutrition

This may include people who suffer from an eating disorder or who lack access to adequate food. A diet that is based mostly on calories from limited food sources like rice and beans, without much variety, can be very high in phytic acid and low in other nutrients that could otherwise help prevent malnutrition.

Health Benefits of Phytates