Phytic Acid (E391)

Purpose and Function

Phytic acid is a naturally occurring compound found in plant seeds, grains, legumes, and nuts. It serves several roles in both plants and food products:

• Sequestrant: It acts as a chelating agent, binding to minerals like calcium, magnesium, iron, and zinc, which prevents them from reacting with other compounds in food. This function is beneficial for improving the stability of food products.
• Preservation of Seeds: In plants, phytic acid stores phosphorus and minerals, particularly in seeds, which are released during germination for the plant’s use.
• Antioxidant Properties: Phytic acid has antioxidant properties, which can help prevent oxidation in food products, contributing to longer shelf life and better nutritional quality.
• Anti-nutrient: While it has beneficial properties in food preservation, it is also considered an anti-nutrient because it binds to essential minerals, reducing their absorption in the human digestive system.

Phytic acid is most commonly found in whole grains, seeds, legumes, and nuts. In the food industry, it is occasionally used to maintain the quality of certain products and extend their shelf life by preventing spoilage or discoloration caused by mineral interactions.

Potential Risks and Side Effects

Phytic acid’s ability to bind with minerals can present potential health risks, particularly in diets heavily reliant on phytic acid-rich foods:

• Mineral Absorption Interference: It can impair the body’s ability to absorb important minerals like iron, zinc, calcium, and magnesium by forming insoluble complexes with these minerals. This is particularly concerning in populations that rely heavily on plant-based diets, as they may be at greater risk of mineral deficiencies due to the high levels of phytic acid found in staples like grains and legumes.
• Impact on Iron Deficiency: Phytic acid is known to inhibit non-heme iron absorption, which is the type of iron found in plant foods. This can be especially problematic for individuals prone to anemia or those who consume low levels of heme iron from animal products.
• Gastrointestinal Irritation: Although rare, some individuals may experience digestive discomfort, such as bloating or gas, from consuming high-phytic-acid foods.

Despite its anti-nutrient reputation, phytic acid also offers potential health benefits, including its antioxidant properties and its possible role in reducing the risk of kidney stones and certain cancers. Balancing its intake with mineral-rich foods or food preparation methods that reduce phytic acid (like soaking or fermenting) can help mitigate the risks.