Is it to help improve their digestibility? To help increase their nutrition?
Perhaps, it’s to reduce phytic acid?
You may have heard of phytic acid as a “mineral reducer,” and this is very true. Eating raw nuts, seeds, grains and legumes can prevent your body from absorbing some of the minerals from your food.
But phytic acid has some health benefits too.
Read on to find out the real deal on phytic acid (and what exactly phytic acid is, if you have never heard of it), and how to reduce it in your diet (if you still want to).
What is phytic acid?
Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant’s storage form of the mineral phosphorus and is used as energy when the plant starts to grow.
The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts.
Phytic acid and minerals
Have you heard of phytic acid being referred to as an “anti-nutrient?”
Phytic acid binds to the minerals iron, zinc, and calcium, preventing them from being fully absorbed when eaten and this is why phytic acid is known as a “mineral reducer.”
In women, the loss of bone mineral increases greatly around the time of menopause as oestrogen declines, increasing the risk of osteoporosis. That’s why maintenance of high calcium intake throughout life, but particularly during and after menopause, is so important in order to slow the rate of bone loss. In addition to bone health, calcium is also implicated in hypertension, kidney stones and colon cancer.
What about zinc and iron? Well zinc deficiency has been linked to mood disorders such as depression and anxiety. It’s also an essential nutrient for eye, hair and skin health, as well as for overall immune function. Iron deficiency, is associated with fatigue, brain fog, poor concentration, restlessness and irritability.
FUN FACT: Phytic acid’s effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction on any future meals and there is no impact to the minerals your body has already absorbed.
Phytic acid’s health benefits
Phytic acid isn’t all bad – it has some health benefits too.
It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers.
Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don’t want too much of) that may have hitched a ride with your food.
TAKEAWAY: Eat your raw, un-soaked almonds and walnuts as a standalone snack, rather than as part of a meal.
How to reduce phytic acid
As you can see, phytic acid shouldn’t be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don’t want to cut all of them completely out of your diet.
Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume and may want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid:
- Soaking – Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing
- Sprouting – After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that’s exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out
Why do soaking and sprouting help reduce phytic acid in certain foods?
Because being wet is a “sign” to leave their dormant (dry) state and start a new life. Enzymes activated during soaking and sprouting deactivate phytic acid to use its energy and stored minerals for the plant as it begins to grow. Nifty, huh?
Conclusion
Phytic acid is found in nuts, seeds, grains, and legumes. It has a bad rap as a mineral reducer and most definitely prevents absorption of critical minerals like iron, zinc, and calcium, if they’re in your gut at the same time. Phytic acid in food can become a health concern if you are deficient in these minerals or if your diet is largely based on nuts, seeds, grains, and legumes. These concerns are particularly important to be mindful of during and after menopause.
But, if you eat a varied diet, then phytic acid shouldn’t be as much of a concern. In fact, phytic acid does have some health benefits.
If you want to reduce phytic acid in your food, you can soak or sprout your nuts, seeds, grains, and legumes. To get you started, here’s a recipe for a lovely vanilla latte smoothie using soaked almonds.
And if you’re concerned about symptoms or weight gain associated with peri-menopause or menopause, I can help. Get in touch for a complimentary chat so we can cut through the confusion and frustration and find a way of eating that works for you and doesn’t consist of you living off lettuce leaves!
References:
https://authoritynutrition.com/phytic-acid-101/
http://www.precisionnutrition.com/all-about-phytates-phytic-acid
https://authoritynutrition.com/how-to-reduce-antinutrients/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245583/
http://www.mensahmedical.com/zinc-deficiency-and-anxiety/