how to destroy phytic acid

Phytic Acid: Understanding its Effects and How to Minimize its Impact

Introduction

Phytic acid, also known as inositol hexakisphosphate, is a natural substance found in many plant-based foods. While it has several health benefits, such as being an antioxidant and possessing anti-cancer properties, it can also hinder the absorption of essential minerals like iron, zinc, and calcium. Fortunately, there are several ways to minimize the negative effects of phytic acid. This article aims to shed light on the topic and provide practical solutions to help you destroy phytic acid's harmful impact on your body.

Understanding Phytic Acid and its Role in Plants

Phytic acid serves as a storage compound in plants, primarily found in the bran and hulls of grains, as well as in legumes, nuts, and seeds. Its primary function is to provide phosphorus and energy for young plants during germination. However, phytic acid also acts as a defense mechanism for plants, protecting them from being eaten by animals and preventing premature germination. Unfortunately, this compound's protective nature can pose challenges for human nutrition.

The Impact of Phytic Acid on Mineral Absorption

One of the main concerns associated with phytic acid is its ability to bind to essential minerals and form insoluble complexes. This binding can impede mineral absorption in the human digestive system, leading to deficiencies over time. For example, consuming foods high in phytic acid, like whole grains, can inhibit iron absorption and contribute to iron deficiency anemia. Similarly, zinc and calcium absorption can also be affected, potentially leading to their deficiencies.

The Role of Phytase Enzyme in Reducing Phytic Acid

Phytase is an enzyme naturally present in some foods and microorganisms. It plays a crucial role in breaking down phytic acid and releasing the bound minerals, thus improving their bioavailability. Foods rich in phytase include fermented products like sourdough bread, yogurt, and tempeh. Incorporating these foods into your diet can aid in destroying phytic acid and making minerals more accessible to your body.

Soaking and Fermenting: Two Traditional Techniques

Soaking and fermenting are ancient food preparation techniques that were used to reduce the phytic acid content in grains, legumes, and nuts. Soaking grains or nuts overnight can activate natural enzymes and reduce phytic acid levels. Additionally, fermenting foods using beneficial bacteria or yeast can further break down phytic acid, making it less harmful. Examples of fermented foods that can help destroy phytic acid include sauerkraut, kimchi, and kefir.

Heat Treatment: An Effective Approach

Applying heat to foods is another useful method to destroy phytic acid. Cooking foods at high temperatures can significantly reduce the phytic acid content, making minerals more bioavailable. Boiling, roasting, baking, and steaming are all effective cooking methods. However, it's important to note that excessive heat exposure, such as deep frying or overcooking, can deplete essential nutrients. Finding a balance is essential for maintaining both phytic acid reduction and nutrient retention.

The Importance of Sprouting

Sprouting is a process where seeds, grains, or legumes are soaked in water and allowed to germinate. This process activates enzymes, including phytase, which helps break down phytic acid. Sprouting significantly reduces phytic acid levels, making the food more nutritious and easily digestible. Incorporating sprouted grains and legumes into your meals is a great way to destroy phytic acid and unlock their full nutritional potential.

Supplementation: Enhancing Mineral Absorption

In cases where reducing phytic acid through dietary changes is challenging, supplementation can be an option. There are phytase enzyme supplements available in the market that can aid in breaking down phytic acid. These supplements can be particularly useful for individuals with specific dietary restrictions or conditions that limit their ability to consume phytase-rich foods. However, it's always advisable to consult with a healthcare professional before starting any supplementation regimen.

Conclusion

Phytic acid's presence in plant-based foods can limit mineral absorption, potentially leading to deficiencies. However, incorporating various techniques such as consuming phytase-rich foods, soaking, fermenting, heat treatment, sprouting, and supplementation can help destroy phytic acid and enhance mineral bioavailability. By combining these strategies with a balanced diet, individuals can ensure optimal nutrient absorption while enjoying the numerous health benefits of plant-based foods.