A Guide to Antinutrients – Huel Nutrition

A Guide to Antinutrients – Huel Nutrition


what our anti-nutrients? Anti
nutrients are constituents of food which
they themselves might have a nutritional
benefit but actually lower the
nutritional value of the food by
reducing the effectiveness of some of
the nutrients in that food
examples of anti nutrients include
protease inhibitors these affect the
action of the enzymes involved in
protein digestion so if you have too high
amount of these and you might not get
the full effect of the protein and
they’re often found in in some sorts of
beans
another example is white kidney bean
extract this affects the action of
saliva amylase which is an enzyme in
your mouth which is involved in
carbohydrate digestion oxalates found in
some plant foods
this can affect calcium uptake and
bioavailability. Glucosinulates are
found in things like Brussels sprouts
spinach cabbage broccoli these are
interesting because they affect the
uptake of iodine glucosinolates are
therefore issues for some people with
thyroid problems other more interesting
types of anti nutrients are flavonoids
calcium and phytic acid I’m talking
about these together because they affect
the amounts of zinc iron manganese and
some other minerals that are found in
food so they can be an issue for people
on a strict vegetarian diet or vegans
flavonoids themselves are antioxidants
which are great for quashing the free
radicals that contribute to heart
disease
some cancers and even the signs of aging
so we need plenty of them and they’re
found in things like tea coffee in a lot
of plant foods and they’re great we need
a good intake of calcium for healthy
bones and muscle contraction however we
have to watch when we’re having calcium
foods because it can reduce the amount
of iron that’s absorbed phytic acid is
the most interesting all the
anti-nutrients I feel because it’s the
one that impacts human diets the most
phytic acid is itself a very strong
antioxidant so
a very good thing to consume but it can
reduce the amounts of iron zinc and
manganese like I said many people are at
risk of iron deficiency anemia
especially ladies and people on a strong
vegetarian diet so you have to make sure
you’re getting enough iron and zinc in
your diet if you having a diet that’s
rich in phytic acid foods that are rich
in phytic acid include cereals like oats
and wheat and barley as well as seeds
including flax seeds and sunflower seeds
so people at risk of iron deficiency
anemia from having too much phytic acid
includes women and people on a strong
vegetarian or vegan diet so how do you
make sure you have enough iron and zinc
especially when you’ve got things like
phytic acid and calcium and some of the
flavonoids that could potentially reduce
the amount you’re actually absorbing
well start you make sure you’ve got a
good intake and fortunately many
plant-based foods are high in iron and
zinc but a particular interest is
vitamin C vitamin C can significantly
counteract the effects of phytic acid so
consuming foods that are rich in vitamin
C like some fruits and veg or take a
vitamin C supplement will really help
people who are at risk of iron
deficiency anemia and make sure you’re
getting enough I hope you’ve enjoyed
hearing a bit about some of the main
anti-nutrients today if you want more
information you can read our guides and
articles section on huel.com.

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