Most dry grains, seeds, pits, nuts, and legumes contain antinutrients that reduce the availability of nutrients, and enzyme inhibitors that inhibit enzyme activity during digestion. Antinutrients and inhibitors protect and maintain the safety of fruits, grains, seeds, pits, nuts, and beans until they begin to germinate. Antinutrients and inhibitors are concentrated in varying amounts in the seed portion of any plant.
Protease inhibitors from soybeans, beans, peas, lentils, peanuts, seeds, and cereals are ranked in descending order of potency and resistance to high temperatures at https://antiage.click/en/antinutrients-en. The eyes of raw potatoes are also a kind of seed, they also contain antinutrients and inhibitors.
The section on proper nutrition describes in detail: gluten and lectins, oxalic acid and oxalates, phytic acid and phytates.
Lectins, oxalates, phytates
Here, at https://antiage.click/en/antinutrients-en below, we will consider the most common and studied antinutrients and inhibitors.
Lectins interact with carbohydrates at the cellular level and can perform receptor and immune functions. Lectins are immunotoxic, neurotoxic and cytotoxic. The human body, according to https://antiage.click/en/gluten-en and other sources, cannot effectively break down lectins into amino acids. When microperforation of the intestinal walls occurs, lectins (in the form of undigested protein molecules) and other particles enter the bloodstream through the damaged intestinal walls and cause inflammation and allergies. Lectins increase blood viscosity, disrupt the endocrine system, create an excess of glycolysis end products, and can induce apoptosis. Lectins are associated with chronic fatigue syndrome, irritable bowel syndrome, Crohn’s disease, colitis, fibromyalgia, arthritis, joint diseases, autoimmune diseases, and some types of cancer, such as colon cancer. By interacting with insulin receptors, lectins can imitate insulin. As a result, metabolic syndrome and obesity occur. Lectins are found in many plants: beans, lentils, soybeans, peanuts, seeds, corn, millet, wheat, barley, oats, rye and other cereals, dairy products (from grain-fed cattle), tomatoes, potatoes, eggplant, peppers and other nightshade vegetables. Soaking is an effective method of reducing the content of lectins in products.
Oxalic acid and oxalates bind calcium, iron and magnesium in the intestine, preventing absorption and use in the body, and excrete them with feces. Oxalates also penetrate the intestinal walls into the blood and bind active cations Ca, Fe and Mg. Binding of important elements by oxalates in the body causes the deposition of kidney stones, salts in joints and other organs, as well as mineral deficiency. Deposited in the kidneys in solid formations of an indefinite shape, with an uneven surface and spikes, oxalates have sizes from one millimeter to fifty or more millimeters. In nature, oxalic acid and oxalates are found in sorrel, spinach, sorrel, rhubarb, buckwheat, quinoa, black pepper, parsley, poppy seeds, sugar beets, cocoa, chocolate, tea, beans, many seeds, nuts, berries and other edible plants. Simultaneous use of significant doses of calcium neutralizes oxalic acid and oxalates, calcium oxalate falls out in the digestive tract and is excreted from the body with feces, which reduces the intake of oxalates into the body by more than 90%. Having discovered excess oxalates in the body, according to https://antiage.click/en/oxalates-en, it is recommended to immediately start taking calcium citrate during meals. This drug easily releases calcium in the intestines, which allows you to bind excess oxalates around and remove them from the body with feces.
Phytic acid and phytates impair the absorption of iron, zinc, magnesium, calcium, phosphorus and other minerals. Sources of phytic acid and phytates are cereals, legumes, nuts and seeds. The maximum amount of phytates is found in unprocessed rice and bran. When soaking, sprouting or fermenting grains, seeds, beans, kernels, nuts, phytates are significantly neutralized, although not completely.
Protease inhibitors prevent protein absorption by inhibiting digestive enzymes, suppressing the activity of digestive enzymes. A significant dominance of grains, legumes and seeds rich in protease inhibitors in the diet causes insufficient protein absorption, digestive problems, autoimmune diseases.
Saponins are present in the outer skin of some legumes (chickpeas, soybeans, quinoa, etc.). Saponins have a characteristic bitter taste, irritate the stomach and intestines, and reduce the absorption of minerals. In small doses, saponins strengthen the immune system and reduce the risk of developing cancerous tumors.
Beans (red beans contain tens of times more) contain the protein phytohemagglutinin, which increases the permeability of cell membranes to harmful substances and poisons.
Avidin is a protein found in raw egg white. This antinutrient prevents the body from absorbing certain vitamins, especially vitamins H and B8. Therefore, any egg should be eaten cooked.
In large quantities, tannins and similar tannins irritate the gastrointestinal tract, disrupt the functioning of the kidneys and liver, and cause allergies. These antioxidant polyphenols reduce the absorption of nutrients, interfere with the absorption of micro and macroelements. The absorption of iron, manganese, calcium, vitamins B1 and B12 is especially reduced. Sources of tannins are tea, coffee, cocoa, wine, fruits, nuts, grains, cheeses, processed meat, raw fish. In small doses, tannins help with intestinal disorders, dysbacteriosis, diarrhea, have a bactericidal and anti-inflammatory effect on mucous membranes and wounds, and help cleanse the body.
Excessive consumption of vegetable oils destroys vitamin E. Ascorbate oxidase from cucumbers, zucchini, pumpkin actively destroys vitamin C. Linatin from flaxseed, mushrooms, legumes binds vitamin B6. Niacin from corn neutralizes vitamin PP. Sulfur from peaches, pears, cabbage, radishes and other cruciferous vegetables destroys iodine.
Poisons in plants
There are several thousand poisonous plants. At https://antiage.click/en/antinutrients-en we note that the danger of poisons is the ability to accumulate in the body.
All those who do not smoke, lead a healthy lifestyle, often do not suspect that they consume nicotine with food. Nicotine is found in potatoes, eggplants, cauliflower, red and green tomatoes, as well as some other vegetables. In green tomatoes and tomato paste, the concentration of nicotine is 40 – 50 ng / g. This means that eating a couple of green tomatoes can feel the effect of passive smoking.
Pesticides are used not only to control pests, but also as growth regulators for plants, animals, fungi and microorganisms. Pesticides penetrate all tissues of not only plants, but also animals. The probability of high pesticide content is higher in such products as: strawberries, spinach, celery, tomatoes, sweet peppers, nectarines, peaches, apples, grapes. The least pesticides are found in: avocado, pineapple, grapefruit, mango, kiwi, cabbage, cauliflower, onions. With prolonged use, pesticides accumulate in the human body and have carcinogenic, allergenic, immunotoxic, neurotoxic, mutagenic and other negative effects.
Cyanides are hydrocyanic acid salts that block breathing. Sources of cyanide (amygdalin) are bitter almonds, cherry, apricot, peach, plum, pear and apple kernels.
Solanine is an alkaloid that is produced in all parts of the nightshade family of plants, including potatoes. In the human body, solanine causes abdominal pain and indigestion, fever, dizziness, headache and even confusion. Solanine is found in green potato tubers.
Theobromine is found in cocoa, chocolate and cola. Consuming large amounts of this alkaloid in dark chocolate can lead to nausea, vomiting, diarrhea, heart rhythm disturbances and convulsions.
Urushiol is found in cashew seeds. Myristicin is found in nutmeg, French parsley, dill and inhibits the central nervous system, causing sweating, dizziness, headaches. Radish produces essential oil containing sulfur and a poisonous substance called glycoside, which gives the vegetable a specific taste and smell.
Diet to reduce the amount of antinutrients
Antinutrients in small quantities are not harmful to the body, but even useful. Poison and medicine are often the same substance – it’s all about dosage. Any balanced diet can be taken as a basis, for example, the Mediterranean, with a wide variety of natural fresh healthy products. If necessary, it is advisable to use soaking, sprouting, fermentation, heat treatment. Whenever possible, vegetables and fruits should be eaten raw.
A varied, balanced diet, with the exclusion of harmful products, adequate calories, proteins, fats, carbohydrates, can include a wide range of plant and animal foods in the weekly diet.
1. Animal protein (eggs, poultry, meat, offal, broths, seafood, fish, caviar, cod liver, and other fish offal) and plant protein (cereals, legumes, nuts, tags) of origin.
2. Fats in the right ratio (monounsaturated, polyunsaturated and saturated, omega 3 and 6): olive oil, flaxseed oil, other fresh extra virgin vegetable oils, fish oil, lard, sour cream, butter, hard cheese, cottage cheese, other types of natural cheeses, other fatty natural dairy products.
3. Carbohydrates with a predominance of complex ones, as well as fiber in optimal quantities: bread from rye fermented flour, cereals, legumes, nuts, seeds, cooked and fresh vegetables and fruits, dried fruits, greens, herbs, vegetables, roots.
4. Sweet sodas, energy drinks and industrial juices can be replaced by homemade natural live fermented drinks: kvass, fruit drink, wine.
5. Dairy products will be useful for many: sour milk, kefir, ayran, yogurt, sour cream, butter, other natural dairy products, cottage cheese, cream cheese, hard cheese, other types of natural cheeses. The response to casein A1 from some types of cow’s milk is often confused with lactose intolerance. For diagnosis, you should switch to dairy products from the milk of goats, sheep, and buffalo.
The daily norms of calories, proteins, fats, carbohydrates for an average healthy person with a varied balanced diet will allow you to consume only small amounts of foods rich in antinutrients. More attention or a special approach is required for the diets of patients suffering from diseases of the gastrointestinal tract, endocrine system and other diseases, as well as vegans and raw foodists. To take the first step in the issue of proper nutrition, we recommend downloading FatSecret on mobile devices.