Phytic acid, also known as inositol hexakisphosphate (IP6) or phytate when in salt form, is a naturally occurring compound found in plant seeds. It serves as the principal storage form of phosphorus in many plant tissues, especially bran and seeds. While it plays an important role in plant physiology, its impact on human nutrition is more complex.
Sources of Phytic Acid
Phytic acid is found in a variety of plant-based foods, including:
- Grains: Wheat, rice, oats, barley, and maize.
- Legumes: Beans, lentils, chickpeas, and peas.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and sesame seeds.
- Tubers: Potatoes and other root vegetables.
Nutritional Impact
Phytic acid is often referred to as an "anti-nutrient" because it can bind minerals such as calcium, iron, magnesium, and zinc, making them less available for absorption in the human digestive tract. This can potentially lead to mineral deficiencies, especially in populations with diets heavily reliant on phytate-rich foods and low in animal proteins and dairy products.
Health Benefits
Despite its reputation as an anti-nutrient, phytic acid also has several health benefits:
- Antioxidant Properties: Phytic acid acts as an antioxidant, protecting cells from oxidative damage.
- Cancer Prevention: Some studies suggest that phytic acid may have a role in inhibiting the growth of cancer cells.
- Kidney Stone Prevention: Phytic acid may help prevent the formation of kidney stones by reducing the crystallization of calcium oxalate.
Reducing Phytic Acid in Food
Several methods can be used to reduce the phytic acid content in foods, thus enhancing the bioavailability of essential minerals:
