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 compound found in plant 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 in more detail and discuss its health effects.

What is phytic acid?

Phytic acid is an organic compound found in the seeds and peels of plants. It belongs to the group of phosphoric acid esters and is a phosphate of the myo-inositol compound. In general, phytic acid is important as a source of phosphorus for plants because it is responsible for the storage and transport of phosphorus in the plant parts.

Occurrence of phytic acid

Phytic acid is found in many plant foods, particularly grain products such as wheat, rice, corn and oats. It is also found in legumes such as beans, lentils and peas. In addition, phytic acid is found in nuts, seeds and certain vegetables such as potatoes. The content of phytic acid varies depending on the plant species and variety as well as the growing conditions.

Phytic acid and digestion

The human body cannot break down or digest phytic acid directly because it does not have its own enzymes to do this. For this reason, phytic acid is considered an anti-nutritional factor because it reduces the biochemical availability of certain minerals such as iron, zinc, calcium and magnesium in the intestine.

Mineral binding through phytic acid

Phytic acid has the ability to bind minerals. When we consume foods high in phytic acid, minerals can bind in the intestines, making them more difficult to absorb and utilize in the body. The minerals iron and zinc, which are crucial for many important body functions, are particularly affected.

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 transporting oxygen in the blood. Zinc plays a role in DNA synthesis, cell growth, wound healing and the immune system. Inadequate intake of iron and zinc can lead to deficiencies and affect health.

Phytic acid and the reduction of mineral absorption

As already mentioned, phytic acid can hinder the absorption of minerals in the intestines. This mainly happens through the formation of so-called phytate-mineral complexes, in which phytic acid binds minerals such as iron and zinc. These complexes are stable compounds that cannot be broken down by the enzymes in the digestive tract and are therefore excreted undigested.

Phytic acid content and mineral availability

The content of phytic acid in foods varies depending on the plant species, variety and processing method. One study found that the phytic acid content of whole grains was generally higher than refined grain products. This is because the outer shell of whole grains, which contains phytic acid, is removed during refining.

Ways to reduce phytic acid content

There are various methods to reduce the phytic acid content in foods and improve the bioavailability of minerals. One option is to ferment the food. Through the fermentation process, certain microorganisms can break down phytic acid and increase the bioavailability of minerals.

Another method is to soak the food and then rinse it. Soaking removes some of the phytic acid from the food, while rinsing further reduces the remaining phytic acid content.

Combining fermented foods and soaking can be an effective way to significantly reduce phytic acid levels. This partly explains why traditional preparation methods such as soaking legumes or fermenting sourdough bread can improve mineral availability.

Health Benefits of Phytic Acid

Although phytic acid can affect 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 linked to various diseases such as cancer and cardiovascular disease.

Additionally, phytic acid has anti-inflammatory properties and may help reduce chronic inflammation in the body. Chronic inflammation is linked to many diseases such as diabetes, arthritis and certain types of cancer.

conclusion

Overall, phytic acid is an interesting component of our diet that has different effects on health. While phytic acid may interfere with the body's absorption of minerals, it also has antioxidant and anti-inflammatory properties. Mineral bioavailability can be improved through fermented foods and soaking foods. It remains important to consume a balanced diet with a variety of foods to get all the necessary minerals and promote good health.

You can find out more about natural and healthy nutrition in our guide magazine Your-Heilpraktiker.com