#anti-nutrients

[acti-veg]

Hi, what are your thoughts on a lot of vegan staples having antinutrients (cruciferous veg interfering w iodine uptake, legumes interfering with absorption of calcium, iron, phosphorus, and zinc, etc.) and most common vegan foods containing goitrogens (soy as well as a long list of fruits, nuts, and vegetables). The Harvard website says it seems the other benefits outweigh the antinutrients, but if we're mostly eating only those foods... idk, it worries me.

Anti-nutrients are really not a thing that anyone without a pre-existing condition really needs to worry about, it’s a term which has been seized on in quasi-scientific clickbait, ‘Why You Should Think Twice About Spinach!’ etc. and while it is based on truth, it is widely misused. You can find a good article on this here.

[indizombie]

The dosai has recently become trendy in health and wellness circles in India, as it’s considered an indigenous Indian superfood due to the probiotic qualities that come from its fermentation process. The soaked triad of rice, black gram and a few fenugreek seeds (which impart a distinctive nutty flavour and bitter undertones) is ground with some water and then transferred to a vessel to ferment naturally for seven to eight hours. A few spoonfuls of salt are added after grinding to accelerate the fermentation process. “The final fermented batter, owing to the action of lactic acid bacteria and yeasts, has increased levels of essential amino acids. This aids in the reduction of anti-nutrients (such as phytic acid) and enzyme inhibitors, thus making it an extremely nutritious food to consume,” explained microbiologist Dr Navaneetha T.

Meenakshi J, ‘Dosa: India’s wholesome fast food obsession’, BBC

[oaresearchpaper]

Utilization patterns and the effect of processing on nutritional, functional, phytochemical and anti-oxidant properties of Jackfruits (Artocarpus heterophyllus) seeds in Tanzania : Asteria Siringo : Free Download, Borrow, and Streaming : Internet Archive

Jackfruit seeds are rich in nutrient such as carbohydrates, proteins, minerals and polyphenols. Yet, they are hugely underutilized in the country at present. The study aimed to establish the utilization patterns and effects of processing (boiling, soaking and roasting) on nutritional, phytochemical and ant- properties of Jackfruits seeds. A total of 384 jackfruit farmers were interviewed across the surveyed districts by using a semi-structured questionnaire. Following processing, all seeds were dried, milled and analyzed by using standard methods. The study revealed that, majority (70%) of farmers use fresh seeds, with the sole reason ofrefreshment as a nut (91%). All farmers were not aware whether seeds can be processed into flour. Also, roasting (38%) and boiling (32%) of seeds were preferred traditionally as processing methods. After seed processing, moisture values ranged from 5.75 to 8.86% with soaked seeds having the lowest values. Fat content ranged from 0.65 to 1.63% with higher loss in roasted and all boiled samples. Processed seeds were rich in fibers (17.56%-24.35%), ash (3.43%-4.32%) and proteins (11.40%-12.95%). Carbohydrate content ranged from 43.83 to 70.22% with soaked seeds being the best. All processed seeds were rich in minerals, mostly K, P, Ca, Na and Zn the least. Flavonoids, phenolics and antioxidant activities were significantly reduced in all boiled samples. There was a 50% reduction of tannins in boiled (for 30 and 45 minutes) and roasted seeds. Also, trypsin inhibitors were significantly reduced in boiled seeds depending on the boiling time.. The flour sample from the processed seeds had good solubility, swelling, bulky density and oil absorption capacities. With suitable functional properties, optimal nutrients and reduced anti-nutrients levels, the processed seed flour by boiling for 45 minutes could be considered for value addition in food industry.

[oaresearchpaper]

Effect of drying methods on the nutritional and anti-nutritional quality of African nightshade…

African nightshade (ANS) is a luminary food plant, considered a cheap and potential dietary source for micronutrients and bioactive compounds. This study evaluated the effects of drying techniques on nutritional (minerals & vitamin C) and anti-nutritional (oxalates & phytate) contents of Solanum scabrum (SS) and S. villosum (SV). The study employed three methods of drying; indirect solar drying (ISD), mixed solar drying (MSD), and open sun drying (OSD). Furthermore, blanching (85 °C, 2 min) with and without 3% NaCl were used as pre-treatments. Results showed that the ISD method retained more vitamin C in a range of 14.76% – 19.2% in both SS and SV leaves. The ISD was the most effective method in Ca (92.90%, 96.57%), Fe (77.88%, 71.54%), and Zn (86.94%, 90.09%) retention for both SS and SV leaves, respectively. On the other hand, all drying methods significantly reduced the oxalate and phytate content. The effect of pre-treatment methods on nutrient retention and anti-nutrients remaoval was also recorded. Results showed that ISD to be the best method for vitamin C and minerals retention and anti-nutrient reduction. Therefore, ISD can be a suitable method for preserving ANS while retaining nutrients and reducing anti-nutrients.

[oaresearchpaper]

Nutritional potential of three lesser-consumed wild leafy vegetables of the North-West region of Cameroon

The rate of malnutrition stands at 39% in the North West Region of Cameroon. One way of tackling this problem is by promoting the consumption of indigenous wild vegetables. In this study, the nutritional potential of three lesser-consumed wild leafy vegetables (Xymalos monospora, Mentha longifolia and Amaranthus sp.) available throughout the year in the North West Region of Cameroon was investigated using standard methods of analysis. The results showed that Xymalos monospora, Mentha longifolia and Amaranthus sp. were appreciable sources of macronutrients like proteins (12.23 ± 0.82, 10.34 ± 0.31 and 7.81 ± 0.01% dw respectively), lipids (13.32 ± 0.87, 14.67 ± 0.75, 14.16 ± 1.44% dw respectively), and carbohydrates (17.73 ± 0.01, 27.05 ± 3.90, 20.13 ± 1.59% dw respectively). They contained also Vitamin C and exhibited provitamin A activities. The mineral contents in Xymalos monospora, Mentha longifolia and Amaranthus sp. revealed appreciable levels of iron (12.81 ± 1.38, 80.34 ± 1.62 and 55.76 ± 2.74 mg/100gdw), of zinc (4.21 ± 0.23, 8.23 ± 0.08 and 11.57 ± 0.31mg/100gdw), of copper (20.41 ± 1.46, 11.78 ± 1.21 and 15.62 ± 2.88 mg/100gdw) and of sodium (3.05 ± 0.16, 5.52 ± 0.37 and 8.11 ± 0.10 mg/100gdw). The levels of anti-nutrients namely tannins, oxalates, hydrogen cyanides and phytates were far below the toxic levels. Xymalos monospora, Mentha longifolia and Amaranthus sp., these lesser-known and hence lesser-consumed wild leafy vegetables have a good nutritional potential and their consumption should be greatly encouraged to fight against malnutrition.

[drmilindcom]

How to Improve Nutrient Absorption from Your Food: 10 Science-Backed Tips

Nutrient Absorption : 10 Science-Backed Tips Imagine this: You’re eating a rainbow of veggies, sipping green smoothies, and choosing whole foods—yet you still feel sluggish. Sound familiar? The truth is, what you eat is only half the story. The real magic happens in how well your body absorbs those nutrients. Nutrient absorption is like a backstage crew for your health—it quietly determines…

How to Improve Nutrient Absorption from Your Food: 10 Science-Backed Tips

[rubylamoureux]

Oxalates & Carnivore 

These little devils crashed my world this week! What are they? They are a natural compound found in plants, animals, and humans that can form crystals. These crystals can collect in soft tissue and joints, causing pain and inflammation. These crystals can form in urine and kidneys and cause progressive renal failure. They can aggravate the gut lining, hello leaky gut (the one many doctors claim doesn’t happen. They can actually make it difficult to recover from leaky gut. These little devils can affect other areas of the body, causing fatigue, muscle soreness and create oxidative stress affecting every system in the human body. 

Oxalates are in many of our “healthy” foods that are being pushed today, such as; kale, and other greens, beans, legumes, nightshades, grains, black pepper, cocoa, chocolate, nuts, nut butters, seeds, fruits, and berries. 

Just yesterday, I made the decision to go carnivore for 5-years. I also stated that I would more of a “wild carnivore” eating 70% or more carnivore and up to 30% (most often much less) other low-carb healthy foods. Well, after dealing with weeks of this horrible pain, I remembered hearing something about oxalates and I did some research.

The research led me to discover that lectins and oxalates are both protective and anti-nutrients that bind to other nutrients like calcium, iron, and zinc for example and making them harder for our bodies to absorb. I feel the key word here is ANTI-NUTRIENTS. The human body needs nutrients, not anti-nutrients. So many diets like Carnivore are avoiding them in their natural form. 

With this new knowledge, I can no longer support adding these anti-nutrients to my body (as I had planned to yesterday) and don’t recommend you do either. 

A carnivore diet of beef, butter, bacon, and eggs have less than 2 mg per 100 mg or a 3.5 oz serving, just by eliminating plant-basted foods. Many having zero per serving. A carnivore eating lifestyle eliminates inflammatory foods, by greatly lowering or removing anti-nutrients and irritants, (plant-based) nutrients, that are bodies do not need anyway like; oxalates, lectins, phytates, and goitrogens reduces the common triggers of inflammation. 

[myacare]

ANTI-NUTRIENTS: ARE THEY REAL AND HOW HARMFUL ARE THE EFFECTS? | Mya Care

ANTI-NUTRIENTS: ARE THEY REAL AND HOW HARMFUL ARE THE EFFECTS?

ANTI-NUTRIENTS: ARE THEY REAL AND HOW HARMFUL ARE THE EFFECTS? - MYA CARE

Everyone consumes antinutrients on a daily basis and excessive amounts may detract from health.

The below discussion summarizes potential dangers of antinutrients, who is at the highest risk and how dietary antinutrients can be reduced or neutralized.

What Are Anti-Nutrients?

Anti-nutrients are any components of food which counter the actions of nutrients. Some of them prevent nutrient uptake or utilization; while other anti-nutrients promote inflammation and damage, depleting nutrient reserves in the process. Anti-nutrients may be classified alongside other nutrients or as toxins.