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What Are Anti-Nutrients? Are They Harmful?
A plant-based diet is vital to reduce the risk of various chronic diseases due to the presence of phytochemicals that possess strong antioxidant activity and help reduce inflammation. Despite the increased consumption of fruits and vegetables, there have been some concerns related to 'anti-nutrients' in them. So, what are they?
In this article, we will discuss anti-nutrients. Take a look.
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What Are Anti-Nutrients?
Anti-nutrients are naturally-occurring compounds found in plants that interfere with the absorption of nutrients in the digestive system. Some of the anti-nutrients that have been questioned in spite of their health benefits include lectin, phytates, phytic acid, tannins, goitrogens, oxalates and cyanogenic glycosides.
For example, phytic acid is found in varieties of cereals, grains, nuts, seeds and legumes; cyanogenic glycosides in cassava; oxalates and oxalic acid in the spinach family, and glucosinolates in broccoli, cabbage and cauliflower.
Phytic acid has a strong binding affinity for iron, copper, calcium, zinc and magnesium; oxalic acid for calcium, and glucosinolates for iodine and flavonoids.
The aforementioned anti-nutrients, though having essential functions in the body, bind the vital minerals from plant-based sources and reduce their absorption, which results in the deprivation of the vital nutrients in the body. [1]
Therefore, foods rich in anti-nutrients such as lectins, phytic acid, oxalate and many others should be consumed in a limited amount and in certain ways, so as to get their vital nutrients without any harmful impact on the body.
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Examples Of Anti-Nutrients, Food Sources And How To Reduce Their Effect
1. Lectins
Plant-based foods contain around 500 different types of lectins which may primarily help in boosting immunity and creating defence mechanism against pathogens such as moulds, insects, fungi and diseases. [2]
Food
sources:
Seeds,
legumes,
fruits,
nuts,
cereal
grains
and
vegetables
Binds
to:
Carbohydrates
Can
cause
conditions:
inflammation
and
problems
in
intestinal
functions
Food
preparation
that
reduces:
Soaking,
fermentation,
boiling
and
germination
Food
preparation
that
increases:
Roasting
and
baking
2. Phytic acid or Phytates
Salts of phytic acids are called phytates. Phytic acid is ideal for skin-related problems such as acne, pores, blackheads, inflammation and dry skin. It is also known for its antioxidative effects. [3]
Food
sources:
Wheat,
barley,
maize,
gram,
rice,
soybean,
sesame,
cottonseed
and
groundnut
Binds
to:
Calcium,
iron,
zinc,
magnesium
and
copper
Can
cause
conditions:
May
inhibit
the
absorption
of
the
aforementioned
nutrients,
cause
oxidative
stress
and
increase
the
risk
of
tumours.
Food
preparation
that
reduces:
Soaking,
germination,
boiling
and
fermentation
Food
preparation
that
increases:
Not
available
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3. Oxalates
Oxalates or oxalic acid are insoluble salts packed with minerals such as potassium, sodium, magnesium, iron and calcium. People with kidney stones should limit the intake of oxalate-rich foods, however, healthy people should not avoid an oxalate diet as those foods are also rich in other vital nutrients.
Food
sources:
Spinach,
beetroot,
sweet
potatoes,
swiss
chard,
turnips,
raw
legumes
(lentils,
peas
and
beans),
raw
whole
grains,
nuts
(peanuts
and
almonds)
and
many
leafy
vegetables.
Binds
to:
Calcium
Can
cause
conditions:
Calcium
kidney
stones
Food
preparation
that
reduces:
Soaking,
steaming,
boiling
and
combining
oxalate-rich
foods
with
high
calcium
foods
Food
preparation
that
increases:
Grilling,
roasting,
baking
and
low
calcium-rich
foods.
4. Saponins
Saponins are bitter-taste anti-nutrients but are also vital for several body functions. They help boost the immune system, reduce the risk of cancer, lower cholesterol levels and manage diabetes.
Food
sources:
Quinoa,
kidney
beans,
lentils,
onion,
garlic,
tea,
yam
and
spinach.
Binds
to:
Iron
Can
cause
conditions:
Leaky
gut
syndrome
and
dysfunction
of
epithelial
cells
that
perform
a
variety
of
functions
such
as
protection,
absorption,
secretion
and
excretion.
Food
preparation
that
reduces:
Washing
until
no
or
little
foam
is
left
and
abrasive
dehulling
(a
process
of
removing
hulls
from
seeds.
Food
preparation
that
increases:
Not
washing
before
cooking
or
not
removing
the
hulls.
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5. Goitrogens or Glucosinolates
They are not necessarily harmful to individuals who have healthy thyroid functions. These people can consume foods containing goitrogens as they are also rich in other vital nutrients with health-promoting benefits. [4]
Food
sources:
Vegetables
of
Brassica
genus
such
as
kale,
brussels
sprout,
broccoli,
cabbage,
cassava
and
millets.
Binds
to:
Iodine
Can
cause
conditions:
Deficiency
of
iodine
leading
to
goitre
and
hypothyroidism.
Food
preparation
that
reduces:
Steaming
and
boiling
Food
preparation
that
increases:
Not
available
6. Tannins
They are responsible for the astringent taste of many food items. Tannins are known to be strong antioxidants along with other properties such as immunomodulatory, cardioprotective and anticarcinogenic.
Food
sources:
Wines,
tea,
black
grapes,
nuts,
cocoa
beans,
dark
chocolates,
apples,
cherries,
peaches,
walnuts,
pecans,
red
kidney
beans
and
apples.
Binds
to:
Iron
Can
cause
conditions:
Anaemia
and
irregular
heartbeat
due
to
deficiency
of
iron.
Food
preparation
that
reduces:
Peeling
of
the
fruits
and
nuts
and
cooking.
Food
preparation
that
increases:
Eating
without
peeling
the
skin.
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Other Anti-Nutrients
- Protease inhibitors that prevent the absorption of pepsin, trypsin and protease. [5]
- Amylase inhibits that prevent the absorption of starch and complex carbohydrates by impairing the action of enzymes that break them into their simpler forms.
- Lipase inhibitors that disturb the functioning of enzymes that helps with catalysing cholesterol and fats.
- Cyanogenic glycosides that help resist pests and diseases in plants but can release hydrogen cyanide upon chewing.
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To Conclude
Anti-nutrients are part of almost all fruits, vegetables, nuts, seeds, whole grains, legumes and other foods. They may interfere with the absorption of certain nutrients but it does not mean to avoid those foods completely, as they are also packed with other vital phytoestrogens, phytochemicals and antioxidants.
Traditional methods such as soaking, cooking, washing, germinating and fermentation can reduce the number of anti-nutrients from toxic levels to non-toxic levels. Also, people who eat high plant-based foods generally do not show a deficiency of any vital nutrients such as iron and zinc as their body adapts to the presence of anti-nutrients and don't interfere much with the absorption of nutrients.
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