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Usually, everyone should soak grains or beans for a while before cooking, because it is easier to cook when they become soft after soaking.
In fact, it is to make the beans of these hard states absorb water and swell, so that its structure softens.
This step, in addition to helping you shorten the cooking time, can also make its nutrients easier to digest and absorb by the body.
Not only that, but there is also a deeper utility hidden in it, oh, what is it?
It turns out that grains and legumes contain an anti-nutrient, Phytate.
Because it can chelate with calcium, iron, zinc and other minerals in food to form an insoluble complex, which in turn affects its absorption rate, it can reduce the content of phytic acid to a certain extent through soaking, thereby improving the absorption rate of minerals.
So in the end, is phytic acid good or bad for the human body? Can we eat foods high in phytic acid as usual, or should there be some restrictions? Let's take a look.
【Too long to watch the version】:
Phytic acid (also known as inositol hexaphosphate, IP-6) is a natural compound widely found in plant seeds (peanuts, grains, tree nuts, legumes, etc.), roots and stems (rhizome foods), and is the main form of stored phosphorus in plant seeds.
It is basically the highest in legume seeds, grain brans and germs.
Schlemmer et al 2009[1]
For ruminants and rodents (such as mice), because their digestive systems have phytase (Phytase) that breaks down phytic acid, phytic acid is a normal nutrient for them.
contrarily
<h1 class="pgc-h-arrow-right" > oxidation resistance of phytic acid</h1>
The general concern is that the intake of higher phytic acid in the diet will affect the body's absorption of minerals.
Phytic acid has a strong chelating ability for most metal ions (especially zinc, iron, calcium, magnesium, manganese, copper, etc.), forming insoluble complexes, thereby affecting the effective absorption of these minerals by the human body.
In 2016, the results of a cross-sectional study of pregnant women showed that [2].
Al Hasan et al 2016[2]
So there are friends who take supplements to pay attention to,
<h1 class= "pgc-h-arrow-right" > affect the digestion of proteins</h1>
In addition, phytic acid can form complexes with proteins at both lower and higher pH levels, thereby altering the structure of proteins.
However, the effect of phytic acid on protein absorption is currently dominated by in vitro experimental results and has not been clinically confirmed.
On the other hand, phytic acid can also inhibit the activity of many digestive enzymes, such as pepsin, trypsin, α-amylase, β-glucosidase and the like.
<h1 class="pgc-h-arrow-right" > is phytic acid good for the human body? </h1>
Although the super chelating ability of phytic acid will affect the absorption of minerals in the human body, phytic acid can also combine with toxic metal ions and take them out of the body, which is beneficial to the body, so phytic acid can be regarded as a "double-edged sword"!
In fact, phytic acid itself is a nutrient and is also beneficial to the human body to some extent.
The hydrolysates of phytic acid in the human body are inositol, the former has an anti-aging effect, and phospholipids, which are an important part of the body's cells.
Phytic acid, also present in the form of calcium, magnesium, potassium salts of phytic acid, is also present in animal nucleated erythrocytes, which promotes the release of oxygen in oxygenated hemoglobin, improves red blood cell function, and prolongs the survival of red blood cells.
It is worth mentioning that phytic acid is also available [3].
Studies have shown that
However, these mechanisms also play a role in healthy cells, except that healthy cells are more resistant than cancer cells.
A randomized crossover trial in 2018 explored the effects of taking phytic acid (IP-6) supplementation on protein glycation in patients with type 2 diabetes.
The results showed that patients who had been taking IP-6 supplements (calcium magnesium phytate 380 mg 3 times daily) had significantly reduced levels of advanced Glycation End-products* and glycosylated hemoglobin after 3 months.
The study argues [4].
Sanchis et al 2018[4]
<h1 class="pgc-h-arrow-right" > so should I eat it or eat less? </h1>
。
For friends who eat more meat, their bodies will absorb more abundant minerals, and a small amount of phytic acid intake is actually not a big problem.
For people who are inherently deficient in minerals, especially vegetarians, the intake of phytic acid is still less. It is recommended that the daily intake of phytic acid should be limited to between 100-400 mg.
< h1 class="pgc-h-arrow-right" > how to deal with foods with higher phytic acid content? </h1>
Here are some tips on how to reduce the phytic acid content in cereals, beans and nuts:
Although phytic acid is not an essential nutrient for humans, if your daily diet is balanced and healthy, moderate intake of phytic acid is generally not a problem.
However, in order to avoid the loss of trace metal elements, it is still necessary to control the long-term single intake of foods high in phytic acid. (Especially for vegetarian or long-term lack of mineral friends should be more vigilant Oh ~)
- end -
Written by Yee Ling
Edited / Rocky
Some of the image sources are networked
bibliography:
1. Schlemmer, U., et al., Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res, 2009. 53 Suppl 2: p. S330-75.
2. Al Hasan, S.M., et al., Dietary phytate intake inhibits the bioavailability of iron and calcium in the diets of pregnant women in rural Bangladesh: a cross-sectional study. BMC Nutrition, 2016. 2(1): p. 24.
3. Fekadu Gemede, H., Potential Health Benefits and Adverse Effects Associated with Phytate in Foods: A Review Potential Health Benefits and Adverse Effects Associated with Phytate in Foods: A Review. 2014. 14.
4. Sanchis, P., et al., Phytate Decreases Formation of Advanced Glycation End-Products in Patients with Type II Diabetes: Randomized Crossover Trial. Scientific Reports, 2018. 8(1): p. 9619.
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