antinutrients
Absorption-blocking food compounds
Antinutrients are compounds found naturally in many foods that interfere with the body's ability to absorb nutrients.
Common examples include phytates in grains and legumes, which bind to minerals like iron and zinc, and oxalates in leafy greens, which can inhibit calcium absorption.
Despite the ominous name, antinutrients rarely pose problems in balanced diets, and cooking, soaking, or fermenting foods typically reduces their effects.
Soaking beans overnight helps neutralize antinutrients.
Plant phosphorus compound
Completely saturated with liquid
- sproutingSeeds beginning growth
- fermentationMicrobial sugar conversion
- cookingPreparing food with heat
- boilingLiquid vaporization temperature
roasting · germination · blanching · dehulling · milling · autoclaving · steaming
Edible pod-bearing plants
- soybeansProtein-rich Asian legume
- grainsSmall hard seeds
- spinachEdible dark green leaves
- nutsSeeds in shells
seeds · beans · lentils · chickpeas · kale · almonds · quinoa · rhubarb
Failed intestinal nutrient uptake
- inflammationProtective tissue response
- goiterEnlarged thyroid gland
phytate
Plant phosphorus compound
saponins · phytoestrogens · alkaloids · isoflavones · polyphenols
soaking
Completely saturated with liquid
- sproutingSeeds beginning growth
- fermentationMicrobial sugar conversion
- cookingPreparing food with heat
boiling · roasting · germination · blanching · dehulling · milling · autoclaving · steaming
legumes
Edible pod-bearing plants
nuts · seeds · beans · lentils · chickpeas · kale · almonds · quinoa · rhubarb · cassava
chelation
Chemical metal-ion capture
malabsorption
Failed intestinal nutrient uptake
- inflammationProtective tissue response
- goiterEnlarged thyroid gland
- plant compoundsalkaloids, flavonoids, terpenes, carotenoids, polyphenols
antinutrientsnutrients
Vital dietary substances
vitamins · minerals · essential nutrients · micronutrients · macronutrients
antinutrientssuperfoods
Nutrient-dense dietary items
nutraceuticals · dietary supplements · phytonutrients · nourishment
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