The Health Benefits of Phytates & Phytic Acid are a nutritional compound that nutrition scientists are still trying to learn more about, but appears to have health benefits.

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Phytates are the primary form of phosphate storage in most plants, especially in seeds, but also in beans, legumes and grains. Subsequently, they become a major source of phosphorus for us as consumers of plants.

Generally speaking, non-ruminants do not break phytates down well, because we lack the enzyme ‘phytase’ that specifically targets them for breakdown. When we consume them, we digest them down to other other inositol phosphates termed IP1 to IP6, and while all technically different, they are essentially metabolites of the phytic acid we have consumed. Vitamin D appears to aid in digestion, the more vitamin D available the better the absorption (vitamin D, calcium and phosphate regulation in the body all occur in concert).

Historically, phytates have received a bad reputation. Although, their existence has been known for decades, they were not embraced due to their tendency to bind minerals in the gut before they are absorbed, slowing absorption and also influencing the activity of other digestive enzymes. The perception was generally speaking, the more any given mineral we absorb, the better, so if phytates inhibit absorption they must be bad, right?

One thing phytates are known to do is regulate iron absorption. In folks who are at risk of iron deficiency or who are actively iron deficient, this can become problematic. However, in a western diet high in red meat, we typically consume too much iron and this has been linked to increased risk of heart attack, stroke and certain cancers. So phytic acid may actually reduce our risk of those diseases by inhibiting absorption of minerals.

In many ways, phytic acid acts like a vitamin, and since it has phosphorous attached, you could say mineral too. In fact, some nutritionists would argue it should be considered an essential vitamin. So what can or does phytic acid do for us? What does the evidence say.

Although highest in seeds, whole grains and beans, the content is widely varied. Some good examples include:
Almonds
Beans
Brazil nuts
Peanuts
Walnuts
Rice bran
Wheat bran
Sesame seeds

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