Скачать или смотреть “Not all that’s natural is good—know your anti-nutrients!”

Did you know?
Antinutrients are natural compounds in foods like beans, nuts, and grains that can reduce the absorption of essential minerals such as iron, calcium, and zinc. They include substances like phytates, oxalates, lectins, and trypsin inhibitors. While they may slightly lower nutrient uptake, most are harmless when foods are properly cooked, soaked, or fermented. Some even have antioxidant and health-promoting properties!



1. Almonds

Oxalates: Reduce calcium & magnesium absorption; may contribute to kidney stones.

Phytates: Bind minerals (iron, zinc, calcium); inhibit digestion enzymes.


2. Peanuts

Lectins: May irritate gut; reduce nutrient absorption.

Phytates: Lower bioavailability of iron, zinc, magnesium, calcium.


3. Wheat

Gluten: Hard to digest for sensitive people; may reduce mineral absorption.

Phytates: Bind minerals; inhibit digestive enzymes.


4. Corn

Phytates: Reduce absorption of iron, zinc, calcium.

Lectins: Can irritate gut; affect nutrient uptake.


5. Spinach

Oxalates: Bind calcium & magnesium; may form kidney stones.

Nitrites: Can form harmful compounds in excess.


6. Chickpeas

Lectins: Reduce nutrient absorption; may cause bloating.

Phytates: Lower mineral bioavailability; slightly inhibit protein digestion.


7. Soybeans

Trypsin inhibitors: Reduce protein digestion if raw.

Phytates: Bind minerals.

Isoflavones: Mild hormone-like effects in large amounts.


8. Kidney Beans

Lectins: Toxic if raw; cause nausea & diarrhea.

Phytates: Reduce mineral absorption.

Trypsin inhibitors: Lower protein digestibility.


9. Potato

Glycoalkaloids: Toxic if green/sprouted; cause nausea & gut issues.

Lectins: Slightly reduce nutrient absorption if raw.


10. Tomato

Lectins: May reduce nutrient absorption.

Glycoalkaloids (tomatine): Toxic in excess.





















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Keywords:
Antinutrients, phytates, oxalates, lectins, trypsin inhibitors, mineral absorption, gut health, nutrient bioavailability, beans, nuts, grains, legumes, healthy diet, food science, cooking tips