The importance of phytic acid in nutrition
The importance of phytic acid in nutrition
The importance of phytic acid in nutrition
Phytic acid, also known as inositol hexaphosphate or IP6, is a naturally occurring connection that is found in vegetable foods. It plays an important role in human nutrition and has various health -promoting properties. In this article we will examine the importance of phytic acid more precisely and discuss the effects on health.
What is phytic acid?
Phytic acid is an organic compound that occurs in the seeds and shells of plants. It belongs to the group of phosphoric acid esters and is a phosphate of myo-inositol connection. In general, phytine acid is important as a phosphorus source for plants, since it is responsible for storing and transporting phosphorus in the plant parts.
occurrence of phytic acid
Phytic acid occurs in many vegetable foods, especially in grain products such as wheat, rice, corn and oats. It is also contained in legumes such as beans, lentils and peas. In addition, phytic acid can be found in nuts, seeds and certain types of vegetables such as potatoes. The content of phytic acid varies depending on the type of plant and type as well as the growing conditions.
phytic acid and the digestion
The human body cannot break down or digest phytic acid directly because it does not have its own enzymes to do so. For this reason, phytic acid is viewed as an anti-nutritional factor, since it reduces the biochemical availability of certain minerals such as iron, zinc, calcium and magnesium in the intestine.
mineral binding by phytine acid
Phytic acid has the ability to bind minerals. If we consume foods with high phytic acid content, there may be a binding of minerals in the intestine, which makes their intake and recycling in the body difficult. The minerals are particularly affected by iron and zinc, which are of crucial importance for many important body functions.
The importance of minerals in the body
Minerals are vital micronutrients that are required for a variety of functions in the body. Iron is important for the formation of hemoglobin, which is responsible for oxygen transport in the blood. Zink plays a role in DNA synthesis, cell growth, wound healing and the immune system. Inadequate absorption of iron and zinc can lead to deficiency states and impair health.
phytic acid and the reduction of mineral absorption
As already mentioned, phytic acid can hinder the absorption of minerals in the intestine. This is mainly done by the formation of so-called phytat mineral complexes, in which phytine acid binds minerals such as iron and zinc. These complexes are stable compounds that cannot be reduced by the enzymes in the digestive tract and are therefore excreted undigested.
phytinic acid content and mineral availability
The content of phytic acid in food varies depending on the type of plant, variety and processing method. A study showed that the phytic acid content of whole grain products was generally higher than with sophisticated grain products. This is due to the fact that the outer shell of whole grain products contains phytic acid are removed in the refining.
possibilities for reducing phytic acid content
There are various methods to reduce the phytic acid content in food and to improve the bioavailability of minerals. One way is to ferment the food. Due to the fermentation process, certain microorganisms can reduce phytic acid and increase the bioavailability of minerals.
Another method is to soak the food and then rinse. When soaked, parts of the phytic acid are removed from the food, while rinsing further reduces the rest of the phytic acid content.
The combination of fermented foods and soaking can be an effective way to significantly reduce the phytic acid content. This partly explains why traditional preparation methods such as the soaking of legumes or fermenting sourdough bread can improve mineral availability.
Health advantages of phytic acid
Although phytic acid can influence the bioavailability of minerals, it also has health benefits. Phytic acid acts as an antioxidant and can help neutralize free radicals in the body. Free radicals are unstable molecules that can cause damage to cells and tissues and are associated with various diseases such as cancer and cardiovascular diseases.
In addition, phytic acid has anti -inflammatory properties and can help to reduce chronic inflammation in the body. Chronic inflammation are associated with many diseases such as diabetes, arthritis and certain types of cancer.
conclusion
Overall, phytic acid is an interesting part of our diet, which has different effects on health. While phytic acid can affect minerals in the body, it also has antioxidant and anti -inflammatory properties. The bioavailability of minerals can be improved by fermented foods and the soaking of food. It remains important to consume a balanced diet with a variety of food in order to absorb all the necessary minerals and to promote good health.
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