antinutritiva

Antinutritional factors, or antinutrients, are substances found in foods that reduce the availability or absorption of nutrients. They occur in many plants and, to a lesser extent, in animal products, and are often concentrated in seeds, grains, legumes, and leaves. In nutrition science, antinutrients may affect mineral uptake, protein digestion, or metabolic processes, and can influence thyroid function or gut health when consumed in high amounts. They are not inherently harmful at normal dietary levels, and some may have beneficial biological activities.

Common mechanisms include chelation and complex formation, enzyme inhibition, and interference with transport. Phytates bind minerals such as iron, zinc, and calcium; oxalates can reduce calcium absorption; tannins inhibit digestive enzymes and can bind proteins; protease inhibitors reduce protein digestion; lectins can affect intestinal mucosa when foods are eaten raw or undercooked; goitrogenic compounds in some cruciferous vegetables can affect iodine uptake; cyanogenic glycosides can release hydrogen cyanide if foods are not properly processed.

Typical sources are cereals and grains, legumes, nuts and seeds, and certain leafy vegetables. Processing steps such as soaking, fermenting, sprouting, cooking, and milling can substantially reduce antinutrients; adding enzymes like phytase and consuming diverse diets also help maintain nutrient balance.

The overall impact depends on the amount ingested, the rest of the diet, and how the foods are prepared. In many diets, antinutrients contribute little risk and may offer antioxidant or other health benefits; in others, particularly when diets rely heavily on a single source of plant foods or in vulnerable populations, intervention may be warranted.