Phytate Links

PHYTIC ACID /PHYTATE

Related Links

Phytic Acid - “Malabsorption Agent

- World consumption of phytic Acid

- Phytic Acid -Good or Bad?

Detrimental health Effects

Therapeutic Benefits

- What foods contain phytic acid?

- Phytase enzymes degrade phytic acid/phytate

- Conclusions on phytic acid consumption

- Methods to reduce phytic acid in food

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Grains, nuts, seeds, legumes -Require preparation for healthy consumption

- How to prepare grains

- How to prepare nuts, seeds and legumes

- Acidic Solutions

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- Phytic Acid / Phytate -“Malabsorption Agent”

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Phytic Acid / Phytate - Conclusions on Consumption

Conclusions on phytic acid consumption

Everything in moderation

Consuming phytate has both beneficial and harmful effects on the body, and as with most things, balance is the key - However, high-phytate foods have become a staple, not only in developing countries, where cost is the driving factor, but also in the developed ones, which choose to put grains at the bottom of the food pyramid. A moderate intake of phytate from occasional higher phytate whole foods is not a problem for anyone in good health on a traditional, balanced diet, whichincludes vitamins from animal fats and a little fruit. However,If high phytate foods comprise the main food source of two or more meals per day (usually true of today's typical Western diet or a vegetarian diet),then to avoid a mineral deficiency, you should:

(1) Obviously maintain a diet that includes the full spectrum of nutrients

(2) Remove some of the phytate - eitherby omission or by utilizing various food preparation methods

(3) At least mitigate phytate's mineral-blocking effect

How to increase mineral absorption when consuming foods WITH a high phytate content

Chronic dental decay is an early clue that you are dealing with a mineral deficiency

-Ensure dietary fat-soluble vitamins A and D from animal fats (lard, butter, cream, fish liver oil, organ meats) to aid absorption of vitamins and minerals contained in grains (calcium, phosphorus, iron, B vitamins, etc.) and any others you have eaten

Vitamins A and D - Work Together

-Include Beta-carotene in your daily diet to counteract phytic acid reduction in iron absorption - found in brightly colored fruits and vegetables.

–   Consume vitamin C with phytate-rich meals – counters iron loss

- Obtain absorbable calcium raw milk, raw cheese, yogurt, kefir, bone broths, supplements;xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

-Obtain vitamin D - Get out in the sun, consume animal fats or supplement vitamin D which has been shown to mitigate mineral-blocking effects of phytic acid

Vitamin D –“The Sunshine Vitamin”

Consume Lactobacilli-containing probiotics – lactic acid production lowers pH creating an environment more conducive to phytase activity and these bacteria also produce some phytase; look for a quality supplement with a minimum 30 billion CFU/day including multiple acid-resistant species/strains; eat / drink good probiotic-containing yogurt and kefir.

Probiotics –“For Life”

Several traditional household food preparation methods can be used to enhance the bioavailability of nutrients in high phytate foods - These include heat treatment (cooking/roasting), mechanical processing (E.g. grinding), soaking (partial germination),germination (sprouting), fermentation (souring).

- Soak high-phytase enzyme containing foods (usually in acidified liquid) to begin germination

When soaking a low-phytase food, add some high-phytase grain flour (whole grain rye, wheat, triticale, buckwheat or barley flour) -to help break down phytic acid in the low-phytase food

- Germinate/Sprout (completely germinate grains or legumes)

to further reduce phytate and anti-nutrients after soaking

-Ferment(Sour)

Grains –How to prepare for healthy consumption

Legumes, Nuts and seeds - How to prepare for healthy consumption

“For those who lack the time for breadmaking, kindly-made whole grain breads are now available. Look for organic, stone ground, sprouted or sour dough whole grain breads and enjoy them with butter or cheese.”

-Sally Fallon

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