Nuts

Nuts

Nuts are a good snack and too many are not good because of Phytic Acid.  Nuts, grains and legumes contain Phytic Acid.

Nuts contain a lot of phytic acid, AKA phytate, AKA IP-6, AKA the storage form of a plant’s phosphorus, and antioxidant to the seed in times of oxidative stress (PDF). When something that contains it is eaten, phytic acid binds to minerals like zinc, iron, magnesium, calcium, chromium, and manganese in the gastrointestinal tract, unless it’s reduced or nullified by soaking, sprouting, and/or fermentation. Bound minerals generally cannot be absorbed in the intestine, and too many bound minerals can lead to mineral deficiencies. Animals that produce phytase – the enzyme that breaks down phytate – can thrive on phytate-rich foods. Rats, for example, produce ample amounts of phytase and can handle more dietary phytate without exhibiting signs of mineral deficiencies. Since humans produce around 30 times less phytase than rats, phytate-heavy diets might be problematic for humans.

By dry weight, nuts generally contain more phytic acid than similar amounts of grains and legumes.

Phytic acid in nuts: In milligrams per 100 grams of dry weight

Brazil     1719
Cocoa     1684-1796
Oats     1174
Almond                                                                                                            1138 – 1400
Walnut    982
Peanuts    952
Brown rice       840-990
Peanuts ungerminated    821
Lentils    779
Peanut germinated    610
Hazelnuts                                                                                                         648 – 1000
Wild rice flour                                                                                                  634 – 752.5
Yam meal    637
Refried beans    622
Corn tortillas    448
Coconut    357
Corn    367
Entire coconut meat    270
White flour    258
White flour tortillas    123
Polished rice                                                                                                     11.5 – 66
Strawberries                                                                                                                        12

Is there an “ideal” way to eat nuts with respect to the phytic acid content?

In order for phytate to impair absorption, it has to physically come into contact with the minerals in question. Since mineral absorption – or non-absorption caused by phytate chelation – happens in the gastrointestinal tract, keeping the food in your gut away from the phytic acid in your gut by eating the nuts separate from other foods might improve your mineral status. The minerals in the foods with the phytic acid will presumably be affected, but the impact on other sources of minerals should be reduced. Eat your nuts apart from other sources of minerals.

Good effects of Phytic Acid:

• Phytic acid can inhibit calcium crystallization and reduce kidney stone development.
• If you have hemachromatosis – a tendency to absorb too much iron – you actually want to reduce your iron absorption, and dietary phytic acid can (famously) do just that. It’s also one of the only iron chelators that does not induce lipid peroxidation or the formation of reactive oxygen species (PDF). If you’re trying to absorb more iron – maybe you’re pregnant or anemic – taking some vitamin C with the phytic acid will inhibit its iron-binding ability (PDF).
• Phytate may also be an effective anti-cancer agent with the curious tendency to ignore the healthy cells and focus only on the cancerous ones.