what is phytic acid found in
Phytic Acid: Its Presence in Foods and Implications for Human Health
Introduction
Phytic acid, also known as inositol hexaphosphate (IP6), is a unique compound found in various plant-based foods. It plays a crucial role in plants as a storehouse of phosphorus, but its consumption by humans can have both beneficial and adverse effects on health. This article aims to explore the presence of phytic acid in different food sources, its impact on nutrient absorption, its potential health benefits, and possible methods to mitigate its negative effects.
1. Understanding Phytic Acid: Nature and Formation
Phytic acid is an organic acid that belongs to a class of compounds called phytates. It is primarily found in the seeds and grains of plants, such as wheat, rice, barley, and corn. This natural antioxidant is formed through the complexation of minerals, including calcium, magnesium, zinc, and iron, with inositol molecules. However, unlike other plant compounds, phytic acid cannot be digested by humans due to the lack of enzymes required for its breakdown.
2. Phytic Acid in Foods: The Good and the Bad
2.1 Foods Rich in Phytic Acid
Phytic acid is most abundant in plant-based foods such as legumes, nuts, and some grains. For instance, almonds, kidney beans, soybeans, and whole wheat products are significant dietary sources of phytic acid. In general, unprocessed and unrefined foods tend to contain higher levels of phytic acid compared to their processed counterparts.
2.2 Minerals Binding and Absorption Inhibition
While phytic acid's antioxidant properties can offer health benefits, its ability to bind with essential minerals can hinder their absorption by the human body. This aspect has raised concerns regarding the impact of high phytic acid consumption on nutrient deficiencies. Particularly, the binding of minerals like iron and zinc can reduce their bioavailability and lead to conditions such as iron deficiency anemia or zinc deficiency.
3. The Potential Health Benefits of Phytic Acid
3.1 Antioxidant and Anti-cancer Effects
Phytic acid's antioxidant properties have been associated with protective effects against various chronic diseases, including cancer. Studies have shown that phytic acid exhibits potent anti-cancer activity by inhibiting the growth of cancer cells and promoting their differentiation. Furthermore, its antioxidant potential helps to protect cells from oxidative stress and DNA damage, which are key factors in the development of cancer.
3.2 Health Effects on Diabetes and Obesity
Research suggests that phytic acid may play a role in managing diabetes and obesity by modulating glucose metabolism and lipid profiles. It has been shown to inhibit the activity of certain enzymes involved in carbohydrate digestion, leading to decreased postprandial blood sugar levels. Additionally, phytic acid's ability to suppress lipogenic genes may aid in preventing excessive fat accumulation, thus offering potential benefits for weight management.
4. Methods to Reduce Phytic Acid Content in Foods
4.1 Soaking, Sprouting, and Fermentation
One effective method to reduce the phytic acid content in foods is through soaking, sprouting, or fermentation. These processes activate natural enzymes that degrade phytic acid, subsequently enhancing mineral bioavailability. Soaking grains, legumes, and nuts overnight can significantly reduce their phytic acid content. Additionally, sprouting seeds and beans for a certain period helps lower the content further. Fermentation, as seen in sourdough bread and fermented soy products, also contributes to phytic acid breakdown.
4.2 Food Processing Techniques
Certain food processing techniques, such as milling, grinding, and heat treatments, can decrease phytic acid levels in foods. Processing methods like refining grains and using enzymes or yeast during bread making can significantly reduce phytic acid content. However, it is essential to note that some nutrients may also be lost during these processing steps, therefore, achieving a balance is crucial.
Conclusion
Phytic acid, found predominantly in plant-based foods, possesses both positive and negative effects on human health. While its antioxidant properties and potential health benefits are notable, its ability to hinder mineral absorption raises concerns about nutrient deficiencies. Understanding the presence of phytic acid in various food sources and employing methods to reduce its content can be beneficial. Further research is needed to fully comprehend the intricate relationship between phytic acid and human health, allowing for practical recommendations on its consumption and potential mitigation of adverse effects.
