Also known as phytate, phytic acid is a substance that accumulates in plant seeds and husks, and it is particularly prevalent in legumes, oilseeds, and nuts. While phytic acid has beneficial effects on the body, it also poses certain drawbacks, making balanced intake essential. Known as an anti-nutrient, phytic acid can hinder the absorption of key minerals like calcium, zinc, magnesium, copper, and iron. If you’re curious about “What is phytic acid?”, “Which foods contain phytic acid?”, or “What are the benefits of phytic acid?”, continue reading to find out more.
What is Phytic Acid and Its Role in the Body?
Phytic acid, also called inositol polyphosphate, is a phosphorus-containing form of the chemical molecule inositol. Essentially, it is a way for plants to store phosphorus in their seeds and husks. When a seed germinates, phytic acid breaks down, releasing phosphorus for the plant’s use. Though phytic acid is present in many foods, it can contribute to deficiencies in essential minerals like zinc, calcium, and iron. That said, while phytic acid may have some disadvantages, it also offers notable health benefits.
Thanks to its antioxidant properties, phytic acid is valued for its benefits for skin health. Additionally, it helps reduce oxidative stress, which may support the prevention of various cancers, especially colon cancer.
Foods High in Phytic Acid
Phytic acid, as a form of stored phosphorus, is mainly found in the seeds (or kernels) and husks of plants. Therefore, foods rich in phytic acid include oilseeds, whole grains, and legumes with edible seeds. When thinking of phytic acid, whole grains come to mind, but nuts, oilseeds, and legumes are also high in this compound. Key foods rich in phytic acid include:
- Beans
- Peas
- Chickpeas
- Lentils
- Peanuts
- Soybeans
- Flaxseeds
- Sesame seeds
- Sunflower meal
- Hazelnuts
- Almonds
- Walnuts
- Cashews
- Wheat germ
- Barley
- Sorghum
- Oats
- Rye
- Corn
Phytic Acid Content in Foods
The amount of phytic acid varies not only between different foods but also within the same type of food, as each plant stores phosphorus differently. For instance, almonds may exhibit up to a 20-fold difference in phytic acid content. Below are the phytic acid levels commonly found in various foods:
- Almonds – 0.4% – 9.4%
- Kidney Beans – 0.6% – 2.4%
- Lentils – 0.3% – 1.5%
- Hazelnuts – 0.2% – 0.9%
- Peanuts – 0.2% – 4.5%
- Walnuts – 0.2% – 6.7%
- Soybeans – 1.0% – 2.2%
- Rice – 0.1% – 1.1%
- Wheat – 0.2% – 4.5%
- Sesame Seeds – 1.4% – 5.4%
- Corn – 0.7% – 2.2%
Ways to Reduce Phytic Acid in Foods
In plants, phytic acid naturally diminishes during germination as it transforms into phosphorus. However, foods consumed in seed form, like legumes and some grains, tend to retain higher phytic acid levels. While high phytic acid content may reduce mineral absorption, cutting back on these foods isn’t advisable due to their nutritional value.
Various methods can be used to reduce phytic acid content in foods. Soaking foods such as beans, chickpeas, lentils, and rice before cooking is one approach that can significantly lower phytic acid. Fermentation and cooking are other methods that help decrease phytic acid levels, with cooking reducing it by up to 80%.
Skin Benefits of Phytic Acid
Phytic acid is widely used in skincare products like masks, toners, and exfoliants due to its antioxidant properties. It aids cell renewal, helping to prevent dead skin buildup, and supports oil balance, collagen production, and reduces visible signs of aging, such as wrinkles and fine lines.
Health Concerns from Excessive Phytic Acid
Health issues arising from excess phytic acid typically stem from mineral deficiencies. Phytic acid impedes the absorption of critical minerals like zinc, calcium, magnesium, and iron, which can weaken the immune system and affect various bodily functions. Common symptoms of high phytic acid intake include:
- Anemia
- Fatigue and weakness
- Weight loss
- Memory loss
- Lack of concentration
- Hair loss
- Brittle nails
- Loss of appetite
- Nausea and vomiting
- Bone loss
- Sexual health issues in men
- Weak immune system
Daily Recommended Phytic Acid Intake
Though reducing phytic acid intake is recommended, there is no official daily intake guideline. The recommended limits differ by country. In the United States and the United Kingdom, average daily phytic acid intake ranges from 631 to 800 mg, while in Italy, it’s 219 mg, 180 mg in Sweden, and 370 mg in Finland.
For vegetarians, vegans, or those primarily consuming legumes and grains in developing countries, phytic acid intake often exceeds 2,000 mg daily. With sufficient consumption of animal-based foods, protein, zinc, and vitamins A, D, and C, 400–800 mg of phytic acid per day is typically safe.
Does Phytic Acid Have Any Negative Effects?
For individuals with a nutritious, well-rounded diet, phytic acid is generally not a significant health concern. However, when nutritional demands are high or there are existing mineral deficiencies, limiting phytic acid intake can be beneficial. People following plant-based diets, such as vegetarians and vegans, may be more prone to iron and zinc deficiencies due to reduced mineral absorption.
Iron found in animal products, such as red meat and organ meats, is unaffected by phytic acid since it is in the heme form. In plants, however, iron is in a non-heme form, which is more affected by phytic acid, resulting in weaker absorption. Thus, people on animal-based diets experience fewer mineral deficiencies from phytic acid, whereas those on plant-based diets may encounter more.
While zinc is present in some whole grains, the phytic acid in these grains can inhibit the body’s zinc absorption. Alternative zinc sources or supplementation might be necessary. However, the absorption-reducing effects of phytic acid are limited to the specific meal containing it, so eating nuts between meals won’t hinder mineral intake at main meals.