What are Phytates?
Phytate, otherwise referred to as phytic acid, is an inherent compound that can be found naturally in plant kingdoms including grains, legumes, tubers roots, nuts and seeds and even in some fruits and vegetables. Its significance extends beyond the realm of plants, as it has implications for human health. This article provides a comprehensive understanding of phytate’s importance to plants, its impact on human health, and lesser-known facts surrounding the compound.
In the context of plants, phytate serves a pivotal role as a storage form of phosphorus. Phosphorus is an indispensable nutrient that is required for a multitude of physiological processes, including energy transfer, nucleic acid synthesis, and the maintenance of cell membrane structure.
Phytate enables plants to efficiently store phosphorus, particularly in seeds where it accumulates in substantial quantities. This reservoir of phosphorus ensures the viability of seeds and supports the early stages of germination and seedling growth.
One of the notable mechanisms through which phytate can be reduced is sprouting, also known as germination. This natural process occurs when seeds are exposed to favorable conditions, such as moisture and warmth.
During sprouting, enzymes within the seed become activated, leading to various biochemical changes. One of the remarkable transformations that take place during sprouting is the degradation of phytate.
Enzymes such as phytase facilitate the breakdown of phytate into inositol and inorganic phosphorus, which are more readily bioavailable forms of phosphorus. Consequently, sprouting enhances the nutritional quality of seeds by diminishing their phytate content and augmenting the availability of essential nutrients.
Side Effects of Phytates in food
While phytate plays an indispensable role in plant physiology, its presence in foods can pose challenges for human nutrition. Phytate possesses a strong affinity for essential minerals, including calcium, magnesium, iron, and zinc, resulting in the formation of insoluble complexes known as phytates. These complexes are poorly absorbed in the human digestive tract, consequently leading to a reduced bioavailability of minerals. Prolonged consumption of foods that are rich in phytate may contribute to mineral deficiencies, which can have detrimental effects on health, including impaired bone health, anemia, and compromised immune function.
How to reduce Phytates?
By implementing dietary strategies such as sprouting, soaking, fermenting, or leavening, individuals can effectively minimize their phytate intake and enhance the bioavailability of minerals from plant-based foods. For instance, fermenting grains to produce sourdough bread or soaking legumes before cooking can significantly reduce phytate levels, thereby improving mineral absorption. Additionally, incorporating a diverse range of nutrient-rich foods into one’s diet can mitigate the impact of phytate on mineral status.
Phytate is a compound of great significance to both plants and human health. Its role in plant physiology ensures the viability of seeds and supports early growth stages. However, its presence in foods can hinder mineral absorption and contribute to deficiencies. By employing various dietary strategies and incorporating a diverse range of nutrient-rich foods, individuals can minimize their phytate intake while maximizing mineral bioavailability. It is essential to further explore the lesser-known facts surrounding phytate and continue to shed light on its multifaceted nature.
Lesser Known Facts about Phytates
Beyond its role as a compound for storing phosphorus and its impact on the absorption of minerals, phytate showcases various other fascinating properties and functions that are not commonly known. One such property is its ability to act as an antioxidant. Phytate possesses antioxidant properties because of its capacity to bind to metal ions and scavenge free radicals. This particular antioxidant activity of phytate has the potential to contribute to the promotion of good health associated with consuming foods rich in phytate.
Another intriguing aspect of phytate is its potential as an anti-cancer agent1. Recent research has indicated that phytate may possess properties that can inhibit the proliferation of cancer cells. This ability is attributed to its capacity to induce apoptosis, which is programmed cell death, and to modulate signalling pathways that are involved in the development of cancer. These findings suggest that phytate may hold promise as a natural means of combating cancer.
Furthermore, phytate has been found to exert beneficial effects on gut health. This is believed to occur because phytate serves as a substrate for the beneficial bacteria present in the gut. When phytate is fermented by the gut microbiota, it produces short-chain fatty acids. These fatty acids play a crucial role in maintaining the health of the intestines and supporting the functioning of the immune system.
In conclusion, phytate, a compound that is abundantly present in plant-based foods, plays a vital role in the physiology of plants. However, its impact on human nutrition is complex due to its effects on the absorption of minerals. Nevertheless, strategies such as sprouting and fermentation have been found to mitigate the adverse effects of phytate, thereby enhancing the nutritional value of plant-based diets. It is important to note that despite being considered an anti-nutrient, phytate also demonstrates antioxidant and potential anti-cancer properties, as well as potential benefits for gut health. These multiple facets of phytate underscore the need for further research to fully comprehend its implications for human health.
1. What are phytates?
Phytates, also known as phytic acid or inositol hexaphosphate, are naturally occurring compounds found in plant seeds, grains, nuts, and legumes. They serve as a storage form of phosphorus in plants.
2. Are phytates harmful to health?
While phytates are considered anti-nutrients because they can bind to minerals such as calcium, iron, zinc, and magnesium, reducing their absorption in the human body, they also have potential health benefits. Phytates possess antioxidant properties and may help reduce the risk of certain chronic diseases such as cancer and cardiovascular diseases.
3. How can one reduce phytates in foods?
Several methods can help reduce phytate content in foods, including soaking, sprouting, fermenting, and cooking. These processes can degrade phytates and improve the bioavailability of minerals in plant-based foods.
4. Should I avoid foods high in phytates?
Avoiding foods high in phytates is not necessary for most people, especially if these foods are consumed as part of a balanced diet. Instead, incorporating diverse food sources and employing preparation methods that reduce phytate content can help optimize nutrient absorption while still benefiting from the nutritional value of plant-based foods.
- Ralf, Greiner., U., Konietzny., Jany, K-D. Phytate – an undesirable constituent of plant-based foods?. (2006) https://www.kup.at/kup/pdf/6239.pdf ↩︎
