Anti-nutrients Flashcards
What are anti-nutrients?
Antinutrients are compounds or substances of natural or synthetic origin which interface with the absorption of nutrients and act to reduce nutrient intake, digestion, and utilisation and may produce other adverse effects.
Why antinutrients are produces by plants?
As part of their defence mechanism, plants must protect their seeds from consumption and destruction by other organisms, so antinutrients have evolved into ‘poison’.
What are the adverse effects of antinutrients?
Common symptoms exhibited by many antinutrients in the body can be nausea, bloating, headaches, rashes and/or nutritional deficiencies.
Source of Lectins
Legumes, cereals, grains, seeds, nuts, fruits and vegetables
Source of Oxalates
Spinach, swiss chard, sorrel, beetroot, beet green, rhubarb, nuts, legumes, cereal grains, sweet potato, potatoes.
Source of Goitrogens
Brassica vegetables, millet, cassava.
Source of Phytoestrogens
Soy and soy products, flaxseeds, nuts (negligible amount), fruits and vegetables.
Source of Phytates
Legumes, cereal grains, pseudo-cereal (quinoa), nuts and seeds.
Source of Tannins
Tea, cocoa, grapes, berries, apples, stone fruits, nuts, beans, whole grains.
Explain Lectins
These proteins/glycoproteins bind to specific CHO, which leads to
- Erythrocyte agglutination
- Hoste defence.
Cases of food poisoning involving raw or inadequately cooked legumes are well documented.
soaked or cooked to destroy PHA
Explain Oxalates
Oxalic acid is a substance that can form insoluble salts with minerals, including sodium, potassium, calcium, iron and magnesium.
Soluble (unbound) oxalates can chelate minerals, reducing absorption, or are absorbed through the intestines and colon. Absorbed dietary oxalates are believed to contribute
to calcium oxalate kidney stone formation.
Cooking oxalate-rich foods, as well as consuming adequate amounts of calcium and potassium, demonstrate efficiency in minimising available soluble oxalate from dietary sources.
Explain Goitrogens
Foods rich in sulfur and interfere with thyroid function.
Cooking reduces glucoraphanin and total glucosinolate.
Cabbage goitre
Vegans contain slightly higher levels of urinary thiocyanates and lower iodine levels
Explain Phytoestrogens
Phytoestrogen-containing foods (legumes, grains, seeds, nuts, fruits & vegetables) are rich sources of essential vitamins, minerals, fibre and other health-promoting phytochemicals.
What are the health effects and safety of Phytates?
It can chelate iron, calcium, and zinc. Limiting absorption of these minerals.
Beneficial effects:
Antioxidants - ability to chelate excess iron
Enhanced immunity - inhibition of inflammatory markers
What are tannins?
Tannins are a broad class of polyphenol compounds of high molecular weight present in commonly consumed plant foods. Responsible for the astringent taste of many fruits and beverages.
