Phytic acid facts

Phytic acid is a substance found in many plant-based foods. It is also called inositol hexaphosphate and IP6. This acid is the primary way phosphorus is stored in many plants, including beans, seeds, and nuts.

When phytic acid is consumed, it binds to other minerals to create phytates. Because you don't have any enzymes that can break phytates down, their nutrients cannot be absorbed into your body.

When you eat foods high in phytic acid, the molecules bind with certain minerals in your digestive tract, including calcium, magnesium, iron,zinc, chromium, manganese .Once this occurs, your body no longer has access to these nutrients. Generally, the more phytic acid you eat, the more minerals are blocked from your body.

However, recent studies have shown that phytic acid's anti-nutrient effect occurs only when large amounts of phytates are consumed within a diet that is already lacking nutrition. It also only affects the absorption of nutrients eaten at the same meal. 

The highest concentrations of phytic acid are found in raw and unprocessed plant-based foods. 

If your diet lacks nutrition or you have an iron or zinc deficiency, you should reduce the amount of phytic acid you consume. 

Foods high in phytic acid:

1. Beans

Most beans and legumes contain a high amount of phytic acid. However, studies have shown that soaking beans before eating them significantly reduces their phytate levels.

2. Seeds

When a plant is ripening, phytate rapidly accumulates in its seeds. Phytic acid is found in sesame seeds, linseeds, and sunflower seeds.

3. Nuts

Nuts naturally contain a high amount of phytic acid. The process of "activating" nuts by soaking them in water and then dehydrating them at a low temperature breaks down some of the phytic acid. 

However, many nutritionists think this laborious process is not worth the end result, as it gets rid of only a very small amount of phytates!

4. Grains

Grains contain phytic acid, but only if they haven't been processed. Whole grains also contain lectins and saponins, which are two more anti-nutrients. However, products made with processed grains contain fewer healthy nutrients.

5.Tubers:

Such as potatoes, turnips, beets, and carrots

In-home food preparation techniques may break down the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree.

Many processes help destroy phytates before you even eat them. This includes: sprouting, Cooking, baking, processing, soaking in an acid medium, fermenting( lactic acid fermentation),  pickling and yeast leavening (2).

People who regularly consume high amounts of phytic acid — such as vegetarians and vegans — can benefit from eating mineral-absorbing enhancers like garlic and onions. These foods increase the absorption of minerals like iron  and zinc. 

The mineral-blocking aspect of phytic acid occurs during a single meal and does not happen cumulatively over the course of a day. That means that phytic acid-containing foods may impact the absorption of minerals eaten in the same meal, but will not continue to impact minerals in subsequent snacks and meals throughout the day.

People who have an existing mineral deficiency should pay attention to how much phytic acid they consume. Because phytic acid is found in so many foods and because those foods are generally healthy and nutritious, it is not recommended to eliminate foods that contain phytic acid.

As an antioxidant, phytic acid has some health benefits. Eating a well-balanced diet can both bring you the benefits of phytic acid and reduce the likelihood that you will consume too much and become mineral deficient.

Wash mangoes and other fruits thoroughly to remove dirt, microbes and pesticides. For removing phytic acid? After reading this reply of mine you can come to your own conclusion!