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We have all heard, read and possibly did some of our own research about what nutrients are, how they are helpful and what kind of diet we should follow so that our body remains healthy. A nutrient-rich diet is encouraged in people for their well-being and overall fitness. But have you heard about the term anti-nutrients? What are anti-nutrients, are they really harmful and what are the major sources of these? Let us try to find out.
Nature is full of wonders. It has bestowed upon us the instincts to survive and that is also exactly what it has done for plants and animals. So, some plants have the natural ability to protect them from being consumed by humans or animals. Some have thorns, others camouflage while many plants have substances that make them unsuitable for consumption. Such substances are called anti-nutrients. They make it difficult for our bodies to absorb the nutrients that these plants have. As understood, anti-nutrients are mostly found in plant-based diet which poses a larger question – how will vegans and vegetarians fulfill their daily requirement of nutrients if anti-nutrients make it difficult?
To answer this question, we need to first look at the plants, seeds and grains that have a considerable quantity of anti-nutrients and their types.
- Lectins in legumes, seeds and grains. They are very common and harmful if consumed in a large quantity.
- Tannins in tea and coffee. They cause difficulty in absorption of iron in our bodies.
- Oxalate in leafy vegetables like spinach. They interfere in the absorption of calcium attached with the oxalate.
- Phytates in whole grains and nuts. They become a barrier in the absorption of all necessary minerals like iron, zinc and magnesium.
- Goitrogens in vegetables like broccoli. This anti-nutrient does not allow the absorption of iodine which in turn makes people susceptible to goitre and thyroids.
As worrisome as this sounds, there are ways in which we can lessen the effects of these anti-nutrients. Let us look at 4 major ways to reduce anti-nutrients from our food.
Sprouting is one of the methods to reduce antri-nutrients | Pexels
– Most anti-nutrients are present in the skin of the ingredient and they are also water-soluble. Soaking grains or vegetables for a long time really helps in making them anti-nutrient free. It is mostly useful for leafy greens and legumes.
Boiling – The original Indian way of purifying things works well in the case of anti-nutrients as pulses, vegetables and grains, everything can be boiled to get rid of the anti-nutrient contents in them. The longer the cooking time, the more anti-nutrients dissolve away.
Fermentation – This olden method of trying to preserve food for the longest time is also very helpful in reducing anti-nutrients. This process of controlled fermentation is very effective for grains and legumes.
Sprouting– Not only does this method make the food more nutritious by the process of germinating, it decreases the quantity of anti-nutrients. The process of sprouting induces changes in the seeds that lead to disintegration of anti-nutrients naturally.
Anti-nutrients are present in almost all of our plant-based diet and although we do not exactly know the amount of nutrients our body loses due to their effects, it is advisable to always use these 4 methods to lessen their effects.
