phytates

Phytates, or phytic acid, refer to the myo-inositol hexakisphosphate and its salts, esters, and forms found mainly in seeds and grains. They are the principal storage form of phosphorus in many plants and are abundant in cereals, legumes, nuts, and oilseeds. In plants they help with seed germination and phosphorus management.

In humans, phytates are considered anti-nutrients because they 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 low overall mineral intake. Phytates may also influence protein digestibility and carbohydrate metabolism to a lesser extent.

Preparation and processing can reduce phytate content. Soaking, sprouting or germination, fermentation, and cooking with added phytase or lactic acid bacteria degrade phytate and decrease their mineral-binding capacity. Milling and refining also reduce phytate levels, while whole-grain and legume products retain higher amounts.

Phytates have been studied for potential beneficial effects, including antioxidant properties and possible roles in metabolic and cardiovascular health. However, many of these effects are not yet clearly established in humans, and benefits may depend on the overall diet and gut microbiota.

In nutrition, phytates represent a balancing factor: they can limit mineral absorption in risk groups but may also contribute to dietary fiber and antioxidant intake. Practical guidance emphasizes a varied diet with diverse mineral sources, and processing methods to reduce phytate content when necessary.