Hemp Seeds
The hemp plant has been used by various cultures around the globe for thousands of years. It can be made into paper, clothes, soap, fuel and food. Hemp plants produce seeds, which are very high in nutrition. They are an excellent source of complete protein, which means they contain all the essential amino acids your body cannot produce. Hemp seed is also a very good source of fiber and essential fats, especially omega-3 fatty acids, and it contains many vitamins and minerals in trace amounts. Possession and consumption of hemp seeds is legal in the United States and Canada, but using them to grow plants is a gray area due to their association with marijuana. That's why many hemp seeds are sterilized by radiation before they are sold or imported into the U.S.
Easily Digested
Unlike many seeds, nuts, beans and legumes, your body can easily digest and absorb hemp seeds and derive nutrients from them. Most seeds, grains and legumes need to be soaked, dried, cooked and/or sprouted to deactivate toxins and compounds usually referred to as anti-nutrients. Toxins and anti-nutrients, such as phytic acid, often cause gastrointestinal symptoms such as bloating, abdominal pain, flatulence and diarrhea. They can also interfere with the absorption of nutrients.
Phytic Acid
Phytic acid is called an anti-nutrient because it’s indigestible and prevents your body from absorbing nutrients, especially minerals needed in small amounts such as zinc and iron but also macro-minerals such as calcium and magnesium and the B vitamin niacin. Phytic acid makes minerals and niacin unavailable to your body because it chelates or attaches to them and drags them out of the body. Phytic acid plays important roles for the seeds and grains that it’s in, but it can wreak havoc in human bodies and contribute to mineral and vitamin deficiencies. Hemp seeds are unusual in that they contain no phytic acid, so you can eat them raw without any special preparations.
Rich Sources Of Phytic Acid
Foods that contain high levels of phytic acid include sesame seeds, linseed, Brazil nuts, peanuts, wheat, soybeans and pinto beans. Consequently, these foods are typically prepared in same fashion before consumption. For example, sesame seeds and peanuts are usually roasted to destroy phytic acid and render it harmless.
Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant’s storage form of the mineral phosphorus and is used as energy when the plant starts to grow.
The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts.
Phytic acid and minerals
Have you heard of phytic acid being referred to as an “anti-nutrient?”
Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten; this is why phytic acid is known as a “mineral reducer.”
FUN FACT: Phytic acid’s effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction on any future meals and there is no impact to the minerals your body has already absorbed.
Phytic acid’s health benefits
Phytic acid isn’t all bad – it has some health benefits too.
It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers.
Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don’t want too much of) that may have hitched a ride with your food.
How to reduce phytic acid
As you can see, phytic acid shouldn’t be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don’t want to cut all of them completely out of your diet.
Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume. Maybe you want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid:
- Soaking – Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing.
- Sprouting – After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that’s exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out.
Why do soaking and sprouting help reduce phytic acid in certain foods? It is because being wet is a “sign” to leave their dormant (dry) state and start a new life. Enzymes activated during soaking and sprouting deactivate phytic acid to use its energy and stored minerals for the plant as it begins to grow.
Conclusion
Phytic acid has a bad rap as a mineral reducer. It’s found in nuts, seeds, grains, and legumes. Yes, it most definitely prevents absorption of critical minerals like iron, zinc, and calcium, if they’re in your gut at the same time. Phytic acid in food can become a health concern if you are deficient in these minerals, or if your diet is largely based on nuts, seeds, grains, and legumes.
But, if you eat a varied diet, then phytic acid shouldn’t be as much of a concern. In fact, phytic acid does have some health benefits.
If you want to reduce it in your food, you can soak or sprout your nuts, seeds, grains, and legumes.
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