Food Science
Phytic acid is found within the hulls of nuts, seeds, and grains. In-home food preparation techniques can reduce the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree. More effective methods are soaking in an acid medium, lactic acid fermentation, and sprouting.
Phytic acid has a strong binding affinity to important minerals, such as calcium, magnesium, iron, and zinc, although the binding of calcium with phytic acid is pH-dependent and ascorbic acid (vitamin C) can reduce phytic acid's effect on iron. When a mineral binds to phytic acid, it becomes insoluble, precipitates and will be nonabsorbable in the intestines. This process can therefore contribute to mineral deficiencies in people whose diets rely on these foods for their mineral intake, such as those in developing countries. Contrary to that, one study correlated decreased osteoporosis risk with phytic acid consumption. It also acts as an acid, chelating the vitamin niacin, the deficiency of which is known as pellagra. In this regard, it is an antinutrient, despite its possible therapeutic effects (see below). For people with a particularly low intake of essential minerals, especially those in developing countries, this effect can be undesirable.
"Probiotic lactobacilli, and other species of the endogenous digestive microflora, as well, are an important source of the enzyme phytase which catalyses the release of phosphate from phytate and hydrolyses the complexes formed by phytate and metal ions or other cations, rendering them more soluble, ultimately improving and facilitating their intestinal absorption."
| Food | ||
|---|---|---|
| Linseed | 2.15 | 2.78 |
| Sesame seeds flour | 5.36 | 5.36 |
| Almonds | 1.35 | 3.22 |
| Brazilnuts | 1.97 | 6.34 |
| Coconut | 0.36 | 0.36 |
| Hazelnut | 0.65 | 0.65 |
| Peanut | 0.95 | 1.76 |
| Walnut | 0.98 | 0.98 |
| Corn | 0.75 | 2.22 |
| Oat | 0.42 | 1.16 |
| Oat Meal | 0.89 | 2.40 |
| Brown rice | 0.84 | 0.99 |
| Polished rice | 0.14 | 0.60 |
| Wheat | 0.39 | 1.35 |
| Wheat flour | 0.25 | 1.37 |
| Wheat germ | 0.08 | 1.14 |
| Whole wheat bread | 0.43 | 1.05 |
| Beans, pinto | 2.38 | 2.38 |
| Chickpeas | 0.56 | 0.56 |
| Lentils | 0.44 | 0.50 |
| Soybeans | 1.00 | 2.22 |
| Tofu | 1.46 | 2.90 |
| Soy beverage | 1.24 | 1.24 |
| Soy protein concentrate | 1.24 | 2.17 |
| New potato | 0.18 | 0.34 |
| Spinach | 0.22 | NR |
| Food | ||
|---|---|---|
| Taro | 0.143 | 0.195 |
| Cassava | 0.114 | 0.152 |
Read more about this topic: Phytic Acid
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