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How do you eliminate or reduce food anti-nutrients?

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They are eliminated as follows:

  • Boiling, steaming, or eating in the pan are meant to significantly reduce its antinutrient effect, as protease inhibitors are destroyed or reduced by adequate heat.
  • Antivitamins thiamine (anti-B1) and avidin (anti-B8) are removed by heat. Antiniacin (anti-B3) will need a heat treatment and an alkaline environment, such as water and lime food preparation (nixtamalization treatment).
  • The ascorbic acid oxidase is slightly inactivated by heat, for foods rich in vitamin C, so I recommend you to steam a few minutes the foods because it is the most fragile and sensitive vitamin.
  • Goitrogenic substances will not be completely eliminated by heat, so you must reduce the content by reducing the consumption of crucifixes of the genus Brassica. In such cases of ENDÉMIC goat, iodine foods should also be provided in the diet.
  • Phytic acid will be significantly reduced in germination, fermentation and softening processes. You must soak for about 24 hours, then change the water and discard the water when the food is already cooked. Seed phytase has the role of destroying phytic acid.
  • Oxalic acid is eliminated with the help of foods rich in calcium or iron. They bind and form insoluble oxalate, which our body cannot absorb and is eliminated.
  • The tannins will be largely eliminated when you allow the fruit to ripen. Fruits should not be consumed when they are green. Milk added to tea or coffee is meant to reduce the contribution of tannins, as they will form complexes with calcium and milk proteins.

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