This document discusses plant toxins called phytates and oxalates that are found in many foods and can interfere with nutrient absorption. Phytates are found in cereals, legumes, nuts and oils, and bind minerals like zinc, iron, calcium and magnesium, reducing their absorption. Oxalates are found in foods like spinach, sweet potatoes and tea, and bind calcium and possibly iron, reducing absorption of these minerals and increasing risk of kidney stones. However, the document notes that phytates also have health benefits as antioxidants, and may prevent cancer, diabetes and increase bone mineral density. Processing techniques like boiling, soaking and fermentation can reduce the antinutritional effects of phytates and ox

1. FOODS RICH IN PHYTATES
AND OXALATES
KRITIKA GUPTA

2. INTRODUCTION
Plant toxins are natural compounds produced
by a huge number of plants, including many we
grow as crops. In most cases, these toxins are
defence mechanisms the plant produces to
protect itself against being overeaten by insects
in its environment.
Antinutrients are that interfere with the
absorption of nutrients. Nutrition studies focus
on those antinutrients commonly found in food
sources and beverages.

3. PHYTATES AND OXALATES AS ANTI-NUTRIENTS
Dietary component Food sources Main technical
influences
Nutritional
Consequences
Phytates Unrefined cereals,
legumes, nuts,
oilseeds
Binds certain
cations to form
insoluble
complexes in gut
Zn, Fe, Ca and
probably Mg are
poorly absorbed
Oxalates Amaranth, spinach,
yam, taro, sweet
potato, sesame
seeds, black tea
Oxalates form
insoluble
complexes with Ca
and possibly Fe
Reduce absorption
of Ca and possibly
Fe, increase urinary
Ca
Kidney stones
formation

5. HEALTH BENEFITS OF PHYTATES
BENEFITS
ANTI-
OXIDANT
ANTI-
CANCEROU
S
ANTI
DIABETIC
INCREAES
BONE
MINERAL
DENSITY
PREVENT
KIDNEY
STONES

6. ANTI CANCEROUS MECHANISM

7. REDUCING ANTI NUTRITIONAL FACTORS
THERMAL
PROCESSING
BOILING
SOAKING
SPROUT-
ING
FERMENTATI
ON

8. CONCLUSION
Phytates and oxalates are generally
feared because of their
antinutritional properties. However,
their antinutritional action can
always be decreased, which can
make them even more beneficial.
The anticancerous and other useful
benefits of especially phytates are
noteworthy. More research needs
to be done to find and estimate the
levels up to which the consumption
of phyates and oxalates can be
beneficial and healthy.

9. NUT 530 RDA 2010 Kritika Gupta, Kiranpreet Kaur 9