Phytate
Definition
What 'Phytate' means
Phytate, or phytic acid, is found in whole grains, legumes, nuts, and seeds. It chelates minerals like iron, zinc, and calcium, reducing their bioavailability. Soaking, sprouting, or fermenting foods can degrade phytate, improving mineral absorption in plant-based diets.
Related terms
- Health
Iron absorption is the process by which the body takes up dietary iron, influenced by its form and enhancers.
- Health
Oxalate is a naturally occurring compound in plants that can bind minerals and reduce their absorption in the human body.
- Calcium Bioavailability
- Health
Calcium bioavailability refers to the proportion of dietary calcium that is absorbed and utilized by the body.
In depth
The longer answer
Phytate, also known as phytic acid or inositol hexaphosphate (IP6), is a natural compound found primarily in plant seeds, grains, legumes, nuts, and seeds. It serves as the principal storage form of phosphorus in these plants. Consumers encounter phytate most often in whole grains, beans, and unprocessed plant foods, where it is concentrated in the bran and germ layers.
In the human digestive tract, phytate can bind to essential minerals such as iron, zinc, calcium, and magnesium, forming insoluble complexes that the body cannot absorb. This chelating effect is the basis for its classification as an "antinutrient." However, food preparation methods like soaking, sprouting, fermenting, or cooking can significantly reduce phytate content by activating naturally present phytase enzymes, which break down phytic acid and release bound minerals.
For those eating a varied plant-based diet, phytate's mineral-binding effect is generally not a concern because overall mineral intake tends to be higher, and preparation techniques mitigate losses. Some research even suggests phytate may offer antioxidant and anti-cancer benefits. The nuance is that individuals with marginal mineral status—such as those with iron deficiency—should focus on food preparation methods and include vitamin C-rich foods to enhance absorption, rather than avoiding healthy whole plant foods.
At a glance
Quick facts
- Common sources
- Whole grains, legumes, nuts, seeds
- Also known as
- Phytic acid, inositol hexaphosphate (IP6)
- Typical reduction methods
- Soaking, sprouting, fermenting, cooking
- Primary concern
- Reduces absorption of iron, zinc, calcium
| Detail | What to know |
|---|---|
| Common sources | Whole grains, legumes, nuts, seeds |
| Also known as | Phytic acid, inositol hexaphosphate (IP6) |
| Typical reduction methods | Soaking, sprouting, fermenting, cooking |
| Primary concern | Reduces absorption of iron, zinc, calcium |
In practice
What this means for you
- Soak beans and grains overnight before cooking to activate phytase and reduce phytate content significantly.
- Pair high-phytate meals with vitamin C sources like citrus or bell peppers to boost non-heme iron absorption.
- Choose sprouted or fermented whole-grain products, such as sourdough bread, which naturally contain less phytate.
- If you have low iron or zinc levels, consult a dietitian rather than eliminating healthy whole plant foods.
FAQ