Antinutrient components are structures that reduce or inhibit bioavailability in the human body. When foods rich in these components are frequently included in our diet, the benefit we get from other foods decreases. As examples of these antinutritional components, we can give tannin, saponin, phytic acid. The absorption of iron and zinc minerals that we get from various foods in our body decreases.
Lectin: Lectins, especially abundant in plants, are substances in the structure of proteins or glycoproteins. Lectins are found in wheat, beans, quinoa, peas, etc. can be found in plant species
Tannin: Plant tannins are an important group of antioxidant polyphenols found in foods and beverages, attracting research attention with their multifunctional properties for human health. Grapes and green tea are rich in this water-soluble polyphenol. Tannins exhibit anti-nutritional properties by disrupting the digestion of various nutrients and preventing the body from absorbing beneficial bioavailable substances.
Phytate: Phytates are found in a variety of plant products such as seeds, grains, nuts, and legumes. Their presence can affect the bioavailability of minerals, solubility, functionality and digestibility of proteins and carbohydrates.
Saponin: Found in plant varieties such as legumes and having a bitter taste, saponins are toxic in high concentrations and can bind with minerals such as zinc, affecting nutrient absorption. Saponins are naturally occurring substances with various biological effects. In the presence of cholesterol, saponins exert a potent hypocholesterolemic effect.
Methods for Mitigation
It is in our hands to maximize the bioavailability we obtain from food. Instead of preventing the intake of nutrients, we can resort to methods that we can do to reduce the antrinutrient substances in them: These are germination, fermentation, soaking and cooking.
Reference: https://www.gidabilgi.com/Makale/Detay/antinutrient-yapi-nedir-1030d3
