Phytates and Oxalates

Phytates and oxalates are two different compounds found in healthy foods that can affect nutrient absorption in the body. They have distinct characteristics and impacts:

Phytates (Phytic Acid):

• Found in grains, legumes, nuts, and seeds.

• Phytates can bind to minerals like zinc, calcium, iron, and magnesium in the digestive tract, forming insoluble complexes that are poorly absorbed by the body.

• High levels of phytates in foods can potentially inhibit the absorption of these minerals, particularly zinc and iron.

• Soaking, sprouting, fermenting, and cooking can help reduce phytate levels and improve mineral absorption from foods.

• Consuming a varied diet that includes vitamin C-rich foods can help mitigate the inhibitory effects of phytates on mineral absorption.

Oxalates (Oxalic Acid):

• Found in certain plant-based foods like spinach, beet greens, nuts, seeds, and some fruits.

• Oxalates can bind to minerals like calcium and form insoluble calcium oxalate crystals in the body.

• These crystals are excreted in the urine and feces, potentially reducing the absorption of calcium from foods high in oxalates.

• Consuming foods high in oxalates alongside calcium-rich foods or calcium supplements can mitigate this effect.

• Cooking methods like boiling and steaming can also reduce oxalate levels in foods.

Phytates and oxalates are different compounds found in plant foods that can impact nutrient absorption in the body. While phytates primarily affect the absorption of minerals like zinc, iron, and calcium, oxalates primarily impact the absorption of calcium. However, both can be managed through dietary strategies such as soaking, sprouting, fermenting, and steaming.