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One of the many substances that our body needs to function correctly is phytic acid. This component can only be obtained by consuming certain foods, since our body is not capable of synthesizing it. It is usually found accumulated in biological liquids such as blood and urine.

Phytic acid forms the main phosphorus reserve in oleaginous seeds and cereal grains. It is mainly found in pulses such as soya, cereals, particularly wholegrain cereals, seeds, and in nuts and forms salts which are known as phytates. 

Until recently, phytates were considered to be antinutrients since they prevented the absorption of other nutrients. Although they are not toxic and consuming them does not cause serious changes in our body, they were regarded negatively due to their ability to bind minerals in the intestine, such that the absorption of certain minerals, such as iron, calcium and magnesium was reduced throughout the body and the benefit received from these nutrients, which are fundamental to our health was less, which in the case of iron, could result in anaemia. 

Nutritionally active

Despite having been questioned, this view has changed and current opinion is that, in the correct proportions, phytates can  play a beneficial role in our health. Once they have been absorbed, they can exert a biological effect, either inside or outside the intestine. 

If the phytic acid binds to lead or other metals which are harmful to the body such as cadmium, it helps to detoxify it because it prevents it from assimilating in the blood and facilitates their elimination in our faeces without passing through the bloodstream from the intestine. Otherwise, they can cause irreversible damage to the central nervous system.

Phytates’ ability to bind themselves to other elements is highly beneficial for  the human body since it helps to prevent the appearance of conditions such as diabetes (they have a positive effect on glycemia levels), heart disease and kidney stones. They can even help to fight certain types of cancer, because phytic acid has antioxidant properties which prevent the formation of free radicals, which are responsible for degenerative diseases such as cancer. Specifically, the interaction of phytic acid with certain types of protein in the large intestine can help to reduce the activity of the bacterial enzymes involved in developing cancer of the colon. 

Furthermore, it binds with cholesterol and triglycerides, reducing their absorption and, consequently, their concentration in the blood, and also helps to control the rhythm of intestinal evacuation. Likewise, phytates prevent the formation of oxalate salts in the kidneys, which are responsible for forming kidney stones. 

Correct proportions

According to data from recent studies, it is believed that, in the correct proportions, they can have a beneficial effect on our health. As with many other foods, it is sensible to always consume those containing phytates in the correct proportions: a bowl of cereal, five nuts a day, or one serving of biscuits containing seeds is more than enough to provide the phytic acid that our body needs without suffering any negative effects. 

Both inside and outside the intestine, once they have been absorbed, they are considered to be active compounds capable of having a biological effect. They are recognised as being prebiotic, protectors of the circulatory system, which help to reduce the blood pressure and to regulate glycemia and blood cholesterol levels.

If you go more than ten days without consuming phytates, your reserves can drop to almost undetectable levels. On the other hand, excessive consumption of bran, cereal and wholegrain products such as wholemeal bread, biscuits and brown rice form insoluble salts which can interfere in calcium absorption.

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