植酸is a unique natural substance found in plant seeds.
由于其对矿物质吸收的影响，它受到了很大的关注。植酸可防止铁，锌和钙的吸收，并可能促进矿物质缺乏症（
That’s why it is often referred to as an anti-nutrient. It’s not that simple, though — phytic acid also has a number of health benefits.
This article takes a detailed look at phytic acid and its overall effects on health.
在植物种子中发现植酸或植酸。
它是种子中磷的主要储存形式。然后，当种子发芽，分解植酸并释放磷。磷将被年轻植物使用。
植酸is also known as inositol hexaphosphate, or IP6.
It’s often used commercially as a preservative due to its antioxidant properties.
概括在植物种子中发现了植酸，在植物种子中，它是磷的主要储存形式。
植酸仅在来自植物的食物中发现。
所有可食用的种子，谷物，legumes, and nuts contain phytic acid in varying quantities. Small amounts are also found in roots and tubers.
The following table shows the amount contained in a few high-phytate foods, as a percentage of dry weight (
| Food | Amount of phytic acid |
|---|---|
| almonds | 0.4–9.4% |
| 豆子 | 0.6–2.4% |
| Brazil nuts | 0.3–6.3％ |
| 榛子 | 0.2-0.9% |
| 扁豆 | 0.3–1.5% |
| maize, corn | 0.7-2.2% |
| peanuts | 0.2–4.5% |
| peas | 0.2–1.2％ |
| rice | 0.1 –1.1％ |
| rice bran | 2.6–8.7% |
| 芝麻籽 | 1.4–5.4％ |
| 大豆 | 1.0-2.2% |
| tofu | 0.1–2.9% |
| walnuts | 0.2-6.7% |
| wheat | 0.4–1.4％ |
| wheat bran | 2.1–7.3％ |
| 小麦胚芽 | 1.1–3.9％ |
As you can see, the phytic acid content in these foods can really vary. For example, the amount contained in almonds can range from very little to more than 20 times that amount.
概括植酸is found in plant seeds, nuts, legumes, and grains. The amount contained in these foods is highly variable.
植酸会损害（防止）吸收zinc,iron，钙和其他矿物质（您的身体）
这适用于一顿饭，而不是整天的总体营养吸收。换句话说，植酸主要减少进餐期间的矿物质吸收，但对随后的饭菜没有重大影响。
例如，在两餐之间零食可以减少您从这些坚果中吸收的铁，锌和钙的量，而不是几个小时后吃的饭菜。
However, when you eat high phytate foods with most of your meals, mineral deficiencies may develop over time.
This is rarely a concern for those who follow well-balanced diets, but may be a significant issue during periods of malnutrition and in developing countries where the main food source is grains or legumes.
概括植酸会损害人体对铁，锌和钙的吸收。随着时间的流逝，它可能会导致矿物质缺陷，但这对于那些均衡饮食均衡的人很少关注。
避免所有含有植物酸的食物都是不理想的，因为其中许多是健康且营养丰富的。
同样，在许多发展中国家，粮食稀缺，人们需要依靠谷物和豆类作为主要饮食主食。
Instead of avoiding these foods, you can try several preparation methods that can significantly reduce the phytic acid content of foods.
这是最常用的方法：
- Soaking.谷物和豆类经常浸入水中过夜以减少其植物含量（
4 ,5 ）。 - 发芽。The sprouting of seeds, grains, and legumes — also known as germination — causes phytate breakdown (
4 ,6 ,7 ）。 - Fermentation.Organic acids, formed during fermentation, promote phytate breakdown. Lactic acid fermentation is the preferred method, such as in the making of sourdough (
4 ,8 ,9 ）。
结合这些方法可以大大减少植物含量。
例如，烹饪豆类1小时可以将其植酸含量降低多达80％（
另外，发芽和乳酸发酵help degrade (break down) phytic acid (
概括Several methods can be used to reduce the phytic acid content of foods, including soaking, sprouting, and fermentation.
植酸是根据情况，既好又坏的营养素的一个很好的例子。
对于大多数人来说，这是一种健康的植物compound that serves as an antioxidant and may protect against insulin resistance (
Scientists have even suggested that phytic acid may be part of the reason why全谷类与结肠癌的风险降低有关（
概括植酸may have several positive health effects, such as protection against oxidative damage and insulin resistance.
对于那些遵循均衡饮食的人来说，植酸不是健康问题。
但是，那些有铁或锌缺乏症的风险的人应该使饮食多样化，并且不包括所有餐食中的高植物食品。
对于那些有iron deficiency以及一个s素食主义者和素食主义者(
There are two types of iron in foods: heme iron and non-heme iron.
在动物食品中发现血红素铁，例如肉，而非血红素铁来自植物。
植物来源的非血红素铁的吸收不佳，而血红素铁的吸收效率很高。非血红素铁也受植酸的高度影响，而血红素铁不具有（
此外，即使在存在植酸的情况下，锌也从肉中充分吸收（
As a result, mineral deficiencies caused by phytic acid are rarely a concern among meat eaters.
However, phytic acid can be a significant concern when diets are largely composed of high phytate foods while at the same time low in meat or other animal-derived products.
在许多发展中国家，全谷物谷物和豆类是饮食中很大一部分的地方，这是特别关注的。
概括在粮食多样性和可用性足够的工业化国家中，植酸通常不关心。但是，素食主义者，素食主义者和其他食用大量植物食品的人可能面临风险。
高植物食品（例如谷物，坚果和豆类）可以增加铁和锌缺乏的风险。
As a countermeasure, strategies such as soaking, sprouting, and fermentation are often employed.
For those who eat meat regularly, deficiencies caused by phytic acid are not a concern.
On the contrary, consuming high phytate foods as part of a balanced diet has numerous benefits. In most cases, these benefits outweigh any negative effects on mineral absorption.
