Phytic acid and phytates

Phytic Acid as an Antinutrient

Phytic acid is traditionally considered an anti-nutritional factor, that is a substance capable of limiting the absorption or use of nutrients. In this specific case, by binding to them to form insoluble salts (phytates and phytin), phytic acid hinders the "absorption of some minerals (calcium, iron, magnesium and zinc).

Phytates are mainly found in cereals and legumes, where they are concentrated in seeds and fibrous parts; for this reason they are abundant in wholemeal products and practically absent in refined ones. Bran, for example, is particularly rich in phytates and also for this reason nutritionists recommend getting your daily ration of fiber from food, rather than resorting to specific supplements.

Reduce Phytates in Foods

The phytates are inactivated by heat and fermentation. Prolonged soaking, a classic method for improving the digestibility of legumes, also helps to greatly reduce the concentrations of phytic acid in the food. As for bread, slow sourdough leavening is able to break down the content of these anti-nutritional factors, while brewer's yeast and industrial yeast are not as effective, because they promote excessively rapid leavening. Even a good baking of bread helps to eliminate the phytic acid present in the food.

Presence of phytates in cereals and other foods

Foods % dry weight Sesame 5,4 Lima beans 2,5 Peanuts 1,9 Cocoa powder 1,9 Soy 1,4 Corn 1,1 Barley 1,0 Rice 0,9 Grain 0,9 Oats 0,8

Antioxidant properties

Among the many shades, some interesting properties also emerge, linked to the good antioxidant power of phytates. These substances are in fact able to chelate iron, an element which, when present in excess, favors the production of the free hydroxyl radical (OH-), a chemical agent that is particularly dangerous for the body.