2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Phytic acid, also known as phytate, is an integral part of the husks of most nuts, cereals and legumes and serves as the main form of phosphorus storage in seeds. It is often added to anti-nutrients due to the fact that it disrupts the absorption of important minerals such as iron, zinc and calcium.
Foods with phytic acid
Phytic acid is found only in plant products in various quantities. Foods rich in phytate include almonds, hazelnuts, lentils, beans, corn, peanuts, peas, rice, soybeans, walnuts, wheat and wheat bran.
Highly variable phytic acid content due to various factors such as climate, soil quality, type of seeds themselves, environmental conditions, etc.
Harms from phytic acid
Intake of phytate interferes with the absorption of minerals during the meal itself does not affect all others for the day. This is a big problem only for people whose main source of food is cereals or legumes.
For example, adding nuts to your breakfast can reduce the amount of iron, zinc and calcium your body absorbs from nuts, but not from any of your next meals.
There are different methods by which we can to significantly reduce phyta in food - these are soaking, germination and fermentation.
Soaking cereals and legumes overnight significantly reduces the content of phytic acid in them. In the case of seeds, cereals and legumes, germination causes the decomposition of the phyta. The fermentation and fermentation of bread helps to break down phytic acid by activating natural phytase enzymes. Making sourdough is the preferred method.
Benefits of phytic acid
Depending on the circumstances, let's not forget that phytic acid as part of a balanced diet there are a number of benefits through which it affects the overall health of the body.
It has been proven that in addition to being an antioxidant, it has a preventive effect against kidney stones, cancer and a number of other diseases. The inclusion of phyta in the diet helps as a prevention of cardiovascular disease to prevent hardening of the arteries and the formation of platelets.
See also: What hinders the good absorption of iron in the body and How and why are almonds soaked?
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