Phytates

Phytates', also known as phytic acid or inositol hexakisphosphate (IP6), are naturally occurring compounds found in plant seeds. They serve as the principal storage form of phosphorus in many plant tissues, especially bran and seeds. Phytates play a crucial role in the germination process of seeds, but their presence in the human diet has been a subject of interest and debate due to their ability to bind minerals and affect their absorption.

Overview

Phytic acid is a unique natural substance found in plant seeds. It has a strong binding affinity to important dietary minerals such as calcium, magnesium, iron, and zinc, forming phytate when it binds with a mineral. This binding can reduce the bioavailability of these minerals in the human body, meaning that less of the minerals are absorbed and utilized. This effect is particularly significant in diets that rely heavily on grains, legumes, and nuts as staple foods, where phytates contribute to mineral deficiencies.

Nutritional Impact

The nutritional impact of phytates is dual-faceted. On one hand, they are considered anti-nutrients because they can decrease the absorption of essential minerals, leading to potential deficiencies. This is particularly relevant in regions where there is a high reliance on grain and legume-based diets with limited access to meat or other sources of minerals. On the other hand, recent research has highlighted potential health benefits of phytic acid, including antioxidant properties, lowering cholesterol levels, and reducing the risk of certain types of cancer.

Phytate Reduction Techniques

Several traditional food processing and preparation methods can significantly reduce the phytate content of foods, thereby improving mineral bioavailability. These include:

• Soaking: Soaking grains and legumes in water for several hours can leach phytates into the water, which is then discarded.
• Sprouting: Germinating seeds, grains, and legumes activates phytase enzymes, which naturally break down phytates.
• Fermentation: Fermenting foods can also reduce phytate levels, as the process encourages the growth of phytase-producing microorganisms.

Health Benefits

Despite its reputation as an anti-nutrient, phytic acid has been recognized for its potential health benefits. Its antioxidant properties can help in neutralizing free radicals, thereby preventing cell damage and reducing the risk of chronic diseases. Phytic acid has also been studied for its role in cancer prevention, particularly in the colon, where it is thought to reduce cancer risk by slowing cell proliferation and improving immune response.

Conclusion

Phytates embody the complexity of food components, acting both as anti-nutrients and potential protectors against disease. Understanding the balance between reducing phytates to prevent mineral deficiencies and preserving their beneficial health effects is crucial, especially in dietary planning and food processing. Ongoing research continues to uncover the multifaceted roles of phytic acid in human health and nutrition.