Antinutrients: friend or enemy?

Antinutrients: friend or enemy?

Antinutrients are natural compounds found in many plant-based foods that can interfere with the absorption of essential minerals like iron. While these compounds serve protective roles for plants, in humans, they can impact nutrient bioavailability, particularly non-heme iron—the form found in plant foods.

So, for those with low iron, this is not great- for those with high iron- they can reduce absorption and that can be good!

 The Usual Suspects

Let's meet the main antinutrients affecting iron absorption:

• Phytates: Found in whole grains, legumes, nuts, and seeds, phytates can bind to iron in the digestive tract, forming insoluble complexes that the body cannot absorb. This can reduce iron absorption by up to 60%.

• Oxalates: Present in high amounts in foods like spinach, rhubarb, and beets, oxalates can bind to iron and calcium, decreasing their absorption.

• Tannins: Found in tea, coffee, and some legumes, tannins can inhibit iron absorption by binding to iron and forming insoluble complexes.

Foods High in Antinutrients

Food Item Antinutrient Impact on Absorption

Spinach Oxalates High

Rhubarb Oxalates High

Whole Grains Phytates Moderate to High

Legumes (beans) Phytates Moderate to High

Nuts & Seeds Phytates Moderate

Tea & Coffee Tannins Moderate

 Mitigating the Effects

To reduce the impact of antinutrients on iron absorption:

• Cooking Methods: Soaking, fermenting, and sprouting grains and legumes can decrease phytate levels.

• Dietary Pairing: Consuming vitamin C-rich foods alongside iron-rich plant foods can enhance non-heme iron absorption.

• Calcium Intake: Including calcium-rich foods can help offset the effects of oxalates. But calcium can compete with iron for absorption, it is a delicate balance.

Understanding the role of antinutrients and employing strategies to mitigate or optimise their effects can help maintain optimal iron levels…

Do you know your iron levels? Get your pathology updated to be sure.