Phytate and Calcium

Definition

Phytate is a substance present in whole grains, legumes, and oilseeds that binds to calcium and reduces its intestinal absorption.

How it works

Phytate, or phytic acid, is the main phosphorus storage compound in plants. It strongly binds to calcium and other minerals (zinc, iron, magnesium), forming non-absorbable complexes. Whole grain rice, oats, lentils, and chickpeas are high in phytates. Cooking techniques like soaking, fermentation, or germination can significantly reduce phytate content. This is a factor to consider for people following a whole-grain diet without adequate calcium sources.

Role

Phytate forms chelates with calcium, making it unavailable for intestinal absorption.

Examples

• Whole grain rice
• Oats
• Lentils
• Chickpeas
• Beans
• Almonds

Recommendations

Soak legumes and grains before cooking to reduce phytates. Favor fermentation of cereals (sourdough bread). Combine these foods with well-absorbed calcium sources like dairy products. Don't eliminate these beneficial foods, but optimize their preparation.

Key takeaway

Soaking and fermentation reduce phytates and improve mineral absorption.

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