Phytates in Grains: Why is it important?

What are Phytates?

Phytate, otherwise referred to as phytic acid, is an inherent compound that can be found naturally in plant kingdoms including grains, legumes, tubers roots, nuts and seeds and even in some fruits and vegetables. Its significance extends beyond the realm of plants, as it has implications for human health. This article provides a comprehensive understanding of phytate’s importance to plants, its impact on human health, and lesser-known facts surrounding the compound.

In the context of plants, phytate serves a pivotal role as a storage form of phosphorus. Phosphorus is an indispensable nutrient that is required for a multitude of physiological processes, including energy transfer, nucleic acid synthesis, and the maintenance of cell membrane structure.

Phytate enables plants to efficiently store phosphorus, particularly in seeds where it accumulates in substantial quantities. This reservoir of phosphorus ensures the viability of seeds and supports the early stages of germination and seedling growth.

One of the notable mechanisms through which phytate can be reduced is sprouting, also known as germination. This natural process occurs when seeds are exposed to favorable conditions, such as moisture and warmth.

During sprouting, enzymes within the seed become activated, leading to various biochemical changes. One of the remarkable transformations that take place during sprouting is the degradation of phytate.

Enzymes such as phytase facilitate the breakdown of phytate into inositol and inorganic phosphorus, which are more readily bioavailable forms of phosphorus. Consequently, sprouting enhances the nutritional quality of seeds by diminishing their phytate content and augmenting the availability of essential nutrients.

Side Effects of Phytates in grains

While phytate plays an indispensable role in plant physiology, its presence in foods can pose challenges for human nutrition. Phytate possesses a strong affinity for essential minerals, including calcium, magnesium, iron, and zinc, resulting in the formation of insoluble complexes known as phytates. These complexes are poorly absorbed in the human digestive tract, consequently leading to a reduced bioavailability of minerals. Prolonged consumption of foods that are rich in phytate may contribute to mineral deficiencies, which can have detrimental effects on health, including impaired bone health, anemia, and compromised immune function.

How to reduce Phytates?

By implementing dietary strategies such as sprouting, soaking, fermenting, or leavening, individuals can effectively minimize their phytate intake and enhance the bioavailability of minerals from plant-based foods. For instance, fermenting grains to produce sourdough bread or soaking legumes before cooking can significantly reduce phytate levels, thereby improving mineral absorption. Additionally, incorporating a diverse range of nutrient-rich foods into one’s diet can mitigate the impact of phytate on mineral status.

Phytate is a compound of great significance to both plants and human health. Its role in plant physiology ensures the viability of seeds and supports early growth stages. However, its presence in foods can hinder mineral absorption and contribute to deficiencies. By employing various dietary strategies and incorporating a diverse range of nutrient-rich foods, individuals can minimize their phytate intake while maximizing mineral bioavailability. It is essential to further explore the lesser-known facts surrounding phytate and continue to shed light on its multifaceted nature.

Lesser Known Facts about Phytates

Beyond its role as a compound for storing phosphorus and its impact on the absorption of minerals, phytate showcases various other fascinating properties and functions that are not commonly known. One such property is its ability to act as an antioxidant. Phytate possesses antioxidant properties because of its capacity to bind to metal ions and scavenge free radicals. This particular antioxidant activity of phytate has the potential to contribute to the promotion of good health associated with consuming foods rich in phytate.

Researchers have also studied phytate (sometimes called IP6) in laboratory settings for other biological effects. These early findings have not been established in people, so phytate is best understood through its effect on mineral absorption.

Furthermore, phytate has been found to exert beneficial effects on gut health. This is believed to occur because phytate serves as a substrate for the beneficial bacteria present in the gut. When phytate is fermented by the gut microbiota, it produces short-chain fatty acids. These fatty acids play a crucial role in maintaining the health of the intestines and supporting the functioning of the immune system.

In conclusion, phytate, a compound that is abundantly present in plant-based foods, plays a vital role in the physiology of plants. However, its impact on human nutrition is complex because of its effect on mineral absorption. Strategies such as soaking, sprouting and fermentation reduce phytate and can improve the nutritional value of plant-based diets. Phytate also shows antioxidant activity and may have a role in gut health, and both need further research.

Lesser Known Facts about Phytates

Beyond its role as a compound for storing phosphorus and its impact on the absorption of minerals, phytate showcases various other fascinating properties and functions that are not commonly known. One such property is its ability to act as an antioxidant. Phytate possesses antioxidant properties because of its capacity to bind to metal ions and scavenge free radicals. This particular antioxidant activity of phytate has the potential to contribute to the promotion of good health associated with consuming foods rich in phytate.

Researchers have also studied phytate (sometimes called IP6) in laboratory settings for other biological effects. These early findings have not been established in people, so phytate is best understood through its effect on mineral absorption.

Furthermore, phytate has been found to exert beneficial effects on gut health. This is believed to occur because phytate serves as a substrate for the beneficial bacteria present in the gut. When phytate is fermented by the gut microbiota, it produces short-chain fatty acids. These fatty acids play a crucial role in maintaining the health of the intestines and supporting the functioning of the immune system.

In conclusion, phytate, a compound that is abundantly present in plant-based foods, plays a vital role in the physiology of plants. However, its impact on human nutrition is complex because of its effect on mineral absorption. Strategies such as soaking, sprouting and fermentation reduce phytate and can improve the nutritional value of plant-based diets. Phytate also shows antioxidant activity and may have a role in gut health, and both need further research.

Ralf, Greiner., U., Konietzny., Jany, K-D. Phytate – an undesirable constituent of plant-based foods?. (2006) https://www.kup.at/kup/pdf/6239.pdf ↩︎