Anti-
nutrients

The Full Story

Common Antinutrients and Their Inhibitory Effects:

Several naturally occurring compounds in plant-based foods can function as antinutrients, reducing the absorption of essential nutrients. Here are some well-studied examples with citations to relevant research:

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1. Phytic Acid: Can be beneficial as well https://pmc.ncbi.nlm.nih.gov/articles/PMC9855079/#:~:text=Since%20the%20discovery%20of%20the,mass%20loss%20and%20decrease%20pathological

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• Source: Abundant in grains, legumes, nuts, and seeds [National Institutes of Health, "Office of Dietary Supplements - Phytate" [online] National Institutes of Health (.gov), accessed June 29, 2024, https://ods.od.nih.gov/]

• Inhibitory Effect: Binds to minerals like iron, zinc, calcium, and magnesium, hindering their absorption [Liener IE, "Implications of antinutrients in soybean foods for nutritional quality"., J Agric Food Chem. 1979;27(6):1276-81.].

2. Lectins:

• Source: Found in legumes (beans, lentils, peanuts), some grains (wheat germ), and certain fruits and vegetables (tomatoes, potatoes) [Liu RH, "Interaction of lectins with intestinal mucosal cells and its potential role in human health"., Acta Biochim Biophys Sin (Shanghai). 2015;47(3):209-215.].

• Inhibitory Effect: Can agglutinate (clump) red blood cells and potentially interfere with nutrient absorption in the gut lining [Sanz Alonso I, Rubio Barrionuevo C, Moreno FJ, "Role of Lectins in the Immune System of Legumes"., J Agric Food Chem. 2010;58(1):80-86.].

3. Tannins:

• Source: Present in tea, coffee, red wine, some fruits (berries, grapes), legumes (red kidney beans), and certain vegetables (artichokes) [Chung KT, Wong TY, Wei CI, et al., "Tannins and human health: a review"., Crit Rev Food Sci Nutr. 1998;38(6):1011-64.].

• Inhibitory Effect: Can bind to proteins and minerals like iron, reducing their bioavailability [Lowe DB, "Effect of tannins on iron availability in humans"., Am J Clin Nutr. 1999;69(4):992-998.].

4. Saponins:

• Source: Found in legumes (soybeans, chickpeas), some vegetables (spinach), and certain nuts (quinoa) [Francis G, Kerem Z, Makover AP, "Isolation and partial characterization of saponins from soybean"., J Agric Food Chem. 1985;33(1):112-116.].

• Inhibitory Effect: May disrupt the digestive process by interfering with the absorption of nutrients and affecting digestive enzymes [Francis G, Kerem Z, Makover AP, "Isolation and partial characterization of saponins from soybean"., J Agric Food Chem. 1985;33(1):112-116.].

5. Goitrogens:

• Source: Primarily found in cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and kale [Plumb GW, "Occurrence of glucosinolates in Brassica vegetables"., J Plant Sci. 1994;59(1):231-243.].

• Inhibitory Effect: Certain glucosinolates in these vegetables can convert to goitrogenic compounds upon ingestion, potentially interfering with thyroid function, especially in individuals with pre-existing iodine deficiency [Bone DE, Johnsen JD, Glidewell SM, et al., "The effect of thermal processing on the goitrogenic and nutritional properties of green cabbage"., J Sci Food Agric. 1996;71(1):35-41.].

Important Considerations:

• The inhibitory effects of these antinutrients are often modest and shouldn't discourage a balanced diet rich in plant-based foods.

• Many food preparation methods, like soaking, sprouting, fermenting, and cooking, can help reduce antinutrient content and improve mineral bioavailability.

• Individuals with specific nutrient deficiencies or digestive issues may benefit from consulting a registered dietitian for personalized dietary advice.

By understanding the role of antinutrients and employing strategies to minimize their impact, we can maximize the nutritional value of plant-based foods and promote overall health.