Phytic acid, also known as inositol hexaphosphate or IP6, is a compound naturally present in many plant tissues. This substance serves as the primary way plants store phosphorus, a mineral utilized for growth and development. Located predominantly in the seeds and bran of plants, phytic acid plays a role in the plant’s life cycle, providing stored energy for germination.
Foods High in Phytic Acid
Phytic acid is found in various plant-based foods, especially those that are unprocessed. Grains and their bran components are notable sources, including whole wheat, oats, and brown rice. The outer layers, or bran, of these grains hold the highest concentrations.
Legumes represent another significant category of foods with considerable phytic acid content. This group includes common staples such as black beans, pinto beans, kidney beans, soybeans, lentils, and peas.
Nuts and seeds also contain phytic acid, with levels that can vary widely. Examples include almonds, walnuts, sesame seeds, flaxseeds, and peanuts. Small quantities of phytic acid are also present in some root vegetables and tubers, such as potatoes and carrots.
The “Anti-Nutrient” Effect
Phytic acid is often described as an “anti-nutrient” because of its capacity to interact with certain minerals. Its molecular structure allows it to bind to these minerals within the digestive tract, forming insoluble complexes called phytates. This binding process can make the minerals less available for absorption by the body.
The primary minerals affected by phytic acid’s binding action are iron and zinc. It can also impact the absorption of calcium and magnesium. This binding effect occurs only during the same meal in which high-phytate foods are consumed.
Phytic acid does not deplete minerals already stored in the body, nor does it affect nutrient absorption from subsequent meals. The impact of phytic acid on mineral absorption is more pronounced for populations with pre-existing mineral deficiencies or those whose diets rely almost entirely on unprocessed, high-phytate foods.
Methods to Reduce Phytic Acid
Several traditional food preparation methods can effectively reduce the phytic acid content in foods. Soaking grains, beans, and nuts in water is one such technique. This process helps activate phytase, an enzyme present in these foods, which breaks down phytic acid.
Sprouting, also known as germination, involves allowing seeds, grains, or legumes to begin growing. During sprouting, the plant utilizes its stored phosphorus, leading to a significant reduction in phytic acid levels.
Fermentation is another method that can lower phytic acid. Processes like making sourdough bread or fermenting legumes involve microorganisms that produce organic acids. These acids contribute to the breakdown of phytic acid, improving mineral bioavailability.
Potential Health Benefits of Phytic Acid
Beyond its impact on mineral absorption, phytic acid also exhibits several potential health benefits. It functions as an antioxidant, helping to protect cells from damage caused by reactive molecules.
The ability of phytic acid to bind to minerals can be advantageous in certain contexts. It has been observed to bind to excess iron, which can be beneficial as too much iron can lead to oxidative stress. Phytic acid may also chelate harmful heavy metals, assisting in their removal from the body.
Research suggests additional positive effects, including a potential role in blood sugar regulation and a reduced risk of colon cancer and osteoporosis, particularly in postmenopausal women.