Phytic acid

Definition

Phytic acid is a phosphorus-storage compound in plant foods such as legumes, grains, and nuts. It is considered an antinutrient as it is indigestible to non-ruminants and can impair availability of select minerals. See: Antinutrients

Health considerations

Phytic acid is a chelating agent: its structure has the ability to bind minerals such as zinc, calcium, and iron, reducing their availability for absorption. Lowering phytic acid content has been shown to improve mineral bioavailability. Phytic acid is also an antioxidant and antibacterial agent.

Keep in mind

Sprouting, soaking in water (particularly with added acidic ingredients), fermentation, and simply cooking can reduce levels of phytic acid to varying degrees. Fermentation, including lactic acid fermentation, is generally the most effective in reducing phytic acid in grains and legumes; fermented grain and legume-based products are available. Sourdough wheat breads have lower phytic acid contents than non-sourdough wheat breads.

May be found in

Grains, beans, lentils, flour, nuts, seeds, prepared foods, refried beans, corn tortillas, corn

References

Food Chemistry
Food and Agriculture Organization of the United Nations
Food and Agriculture Organization of the United Nations 2
Food and Agriculture Organization of the United Nations 3
Food and Agriculture Organization of the United Nations 4
Food and Agriculture Organization of the United Nations 5
Food and Agriculture Organization of the United Nations 6
Food and Agriculture Organization of the United Nations 7
Food and Agriculture Organization of the United Nations 8

Alternative names and spellings

Inositol polyphosphate