A Holistic Take On Anti-Nutrients In Vegetables

I'm here to share a bit of nourishing knowledge on anti-nutrients.
But really, my intention here is twofold:

1. to cover the nourishing goodness in our food

2. to help break the habit of all-or-nothing thinking

If you've attended my Awareness Through Movement classes, you've likely heard me say that straining and discomfort often signal not to stop what you're doing — but to do it differently. Sometimes, stopping something altogether is important, especially in the short term, as it can provide an opportunity to reset.

However, these cues from the body are there to get our attention. If we let them, they can invite us to explore alternatives and expand what's possible in our lives. This principle can also apply to food and nourishment. Think of it as a more holistic approach to anti-nutrients and a strategy to help release all-or-none thinking.

Instead of eliminating foods entirely, we can find different ways to prepare them, enhancing our dietary experiences and leading to a more delicious life.

What Are Anti-Nutrients?

Anti-nutrients are compounds in some plant foods believed to hinder the absorption or activity of vitamins and minerals. Some people even suggest eliminating all anti-nutrient plants from their diet. Frankly, I'm not a fan of unnecessary sacrifice or depriving myself of delicious experiences.

Anti-nutrients do not exist in isolation. They are nutrient-rich foods that provide vitamins, minerals, fiber, phytonutrients, and food for the 'good' microbes in your gut. Some anti-nutrients themselves can even be beneficial. So, in this post, we'll explore six common anti-nutrients: lectins, oxalates, phytates, goitrogens, phytoestrogens, and tannins.

Let's dive in and start with lectins.

Lectins

Lectins are a diverse family of carbohydrate-binding proteins found in plants, animals, and microorganisms. In foods, lectins are exceptionally high in legumes, cereal grains (especially wheat), seeds, nuts, and nightshades like tomatoes, peppers, and eggplant. While lectins can have immune-modulating effects and offer antioxidants, they can also alter gut function and increase inflammation.

Preparation tips:
Change how you prepare your food—soak your beans and grains, boil them, autoclave them, germinate nuts and seeds, or ferment them.

Lifestyle tips:
Improving your capacity for protein digestion and overall gut and immune health can also help.

Phytates (Phytic Acid)

Phytates are compounds in plants used as a storage form of phosphorus. You'll find them in legumes, cereal grains, amaranth, quinoa, millet, nuts, and seeds. These foods are often rich in antioxidants, and phytate has been shown to inhibit calcium salt crystallization, reducing calcification in the kidneys and soft tissues. However, phytates may inhibit the absorption of minerals like iron, zinc, calcium, and copper.

Preparation tips:
Soaking, boiling, germinating, or fermenting can reduce phytate levels. Pairing these foods with vitamin C can also help reduce the impact of phytic acid.

Lifestyle:
Ensure adequate mineral intake and status. Include vitamin C with iron-rich veggies to improve iron absorption.

Goitrogens

Goitrogens are agents that can interfere with thyroid function, found in Brussels sprouts, cabbage, turnip greens, broccoli, millet, and cassava. While goitrogens contain antioxidants and support metabolic detoxification, they may inhibit iodine uptake and contribute to hypothyroidism.

Preparation tips:
Cooking lowers goitrogen levels. Steaming cabbage for four minutes and stir-frying kale for two minutes can keep nutrients intact while reducing goitrogens.

Lifestyle:
Ensure you have healthy thyroid function and adequate dietary iodine.

Phytoestrogens

Phytoestrogens help modulate estrogen levels and can be found in soy products, flax seeds, dark chocolate, garlic, peaches, strawberries, blueberries, and some nuts. They can be beneficial for women in menopause, reducing their risk of heart disease, breast cancer, and menopausal symptoms.

Some individuals, however, might need to avoid phytoestrogens based on medical advice.

Preparation tips:
Fermentation is a helpful preparation technique.

Lifestyle:
A diverse microbiome is crucial for absorbing and utilizing phytoestrogens, so focus on gut health.

Oxalates

Oxalates are organic acids that bind with minerals like calcium. They are in spinach, Swiss chard, beet greens, rhubarb, kiwi, nuts, sesame seeds, legumes, and certain grains and potatoes. Oxalates can signal mineral deficiencies and might protect against kidney stones, but they can also increase kidney stone risk by binding with calcium.

Preparation tips:
Soak, boil, and steam foods to reduce oxalate levels. Pair high-oxalate foods with calcium during digestion for better excretion.

Lifestyle tips:
Staying hydrated and maintaining gut health can help.

Tannins

Tannins are polyphenols responsible for the astringent taste in foods like tea, cocoa, grapes, berries, apples, and wine. Tannins contain antioxidants, promote a healthy gut microbiome, and can inhibit iron absorption.

Preparation tips:
Cook or peel fruits and consume tannin-rich foods separately from iron-rich foods.

Lifestyle tips:
Ensuring adequate iron intake and using vitamin C supplements can help.

Final Thoughts: Remember, this post includes a downloadable guide that you can refer to anytime. I would love to hear about your discoveries, insights, questions, or curiosities—share them in the comments below. Happy eating!

I share Nourishing Notes like this one in the Embodied & Well Membership. 👇

---

Latest Recipes

• References

  • Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929

  • Panduang T, Phucharoenrak P, Karnpanit W, Trachootham D. Cooking Methods for Preserving Isothiocyanates and Reducing Goitrin in Brassica Vegetables. Foods. 2023 Oct 2;12(19):3647. doi: 10.3390/foods12193647. PMID: 37835300; PMCID: PMC10573036

  • D. Siegenberg, et. al. Mayet Ascorbic acid prevents the dose-dependent inhibitory effects of polyphenols and phytates on nonheme-iron absorption The American Journal of Clinical Nutrition, 53 (2) (1991), pp. 537-541, 10.1093/ajcn/53.2.537

  • Pujol A, Sanchis P, Grases F, Masmiquel L. Phytate Intake, Health and Disease: "Let Thy Food Be Thy Medicine and Medicine Be Thy Food". Antioxidants (Basel). 2023 Jan 7;12(1):146. doi: 10.3390/antiox12010146. PMID: 36671007; PMCID: PMC9855079.

  • Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

  • Seo DY, Lee SR, Kim HK, Baek YH, Kwak YS, Ko TH, Kim N, Rhee BD, Ko KS, Park BJ, Han J. Independent beneficial effects of aged garlic extract intake with regular exercise on cardiovascular risk in postmenopausal women. Nutr Res Pract. 2012 Jun;6(3):226-31. doi: 10.4162/nrp.2012.6.3.226. Epub 2012 Jun 30. PMID: 22808347; PMCID: PMC3395788.

  • Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. Epub 2011 Jun 13. PMID: 21470061; PMCID: PMC4696435.

  • Cetisli NE, Saruhan A, Kivcak B. The effects of flaxseed on menopausal symptoms and quality of life. Holist Nurs Pract. 2015 May-Jun;29(3):151-7. doi: 10.1097/HNP.0000000000000085. PMID: 25882265.