fytater

Fytater, or phytates, are salts of phytic acid, primarily found in seeds, cereals, legumes, nuts and oilseeds. The principal compound is inositol hexakisphosphate (IP6). In plants, phytates serve as a storage form of phosphorus and minerals, helping to support seed germination and growth.

In the human diet, phytates can chelate minerals such as iron, zinc, calcium, and magnesium, forming insoluble complexes that reduce mineral bioavailability. This effect is more pronounced in diets that rely heavily on high-phytate foods and have limited mineral-rich foods. Non-ruminant animals lack sufficient intestinal phytase, whereas ruminants possess microbial phytases that can mitigate phytate binding in some contexts.

Phytates also exhibit antioxidant properties and may contribute to other health effects, including potential anticancer or prebiotic activities in certain contexts. Because of these dual roles, complete elimination is not universally recommended; rather, the goal is to balance intake and ensure adequate mineral nutrition.

Processing methods can reduce phytate levels and improve mineral availability. Soaking legumes and grains, especially in acidic conditions, sprouting or malting, and fermentation (including sourdough and lactic acid fermentation) are effective. Enzymatic degradation with phytase is also used in foods and animal feeds to enhance mineral absorption. In human nutrition, combining phytate-containing foods with vitamin C-rich foods or other enhancers can help improve iron uptake.

Overall, fytater are a common dietary component with both anti-nutrient and potential health benefits. Their impact depends on total diet quality, processing, and the balance of minerals in the diet.