Research
Micronutrients & recovery
Antinutritional factors like phytic acid and oxalates in plant foods can bind minerals (calcium, magnesium, zinc, iron), reducing their bioavailability and leading to deficiencies.
If you eat a lot of grains and legumes, consider soaking or fermenting them to reduce phytic acid and oxalates, which can block mineral absorption.
GoodRefutesHIGH confidence
Examples of ANF which could reduce the bioavailability of minerals are oxalates and phytates. Oxalalic acid, like phytic acid, has the ability to bind some divalent metals such as calcium and magnesium thereby interfering with their metabolism.
Why this rating
Well-documented biochemical interaction cited in the review.
Source
The importance of mineral elements for humans, domestic animals and plants: A review
K. O. Soetan et al. · African Journal of Food Science · 2010
narrative_reviewCited 1,062×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →