Анти-нутриенты

https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/
<-при дефиците определенного нутриента следует разделять прием пищи с данным нутриентом от еды с анти-нутриентами. Хотя, есть вероятность, что желудок адаптируется к анти-нутриентам, увеличивая всасываемость подавляемых нутриентов. Избегать анти-нутриенты нельзя из-за наличия в пищи с ними антиоксидантов

(Пример: зелень нужна для калия, но она блокирует цинк, поэтому с ней нужно потреблять больше 100% цинка. Также цинк блокируют быстрые углеводы типа хлеба, сахара, высоко-фруктозного сиропа итд. О его нехватке свидетельствуют белые пятна на ногтях)

The takeaway: The pros and cons of anti-nutrients on long-term human health is an area of active research. Though certain foods may contain residual amounts of anti-nutrients after processing and cooking, the health benefits of eating these foods outweigh any potential negative nutritional effects.

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There are several compounds in the foods we eat classified as anti-nutrients. Examples include:

1- Glucosinolates and goitrogens in cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale)—can prevent the absorption of iodine, which may then interfere with thyroid function and cause goiter. Those already with an iodine deficiency or a condition called hypothyroidism are most susceptible.

2- Lectins in legumes (beans, peanuts, soybeans), whole grains—can interfere with the absorption of calcium, iron, phosphorus, and zinc.

3- Oxalates (шпинат) in green leafy vegetables, tea, beans, nuts, beets—can bind to calcium and prevent it from being absorbed.

3- Phytates (phytic acid) (антиоксидант) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium.

4- Saponins in legumes, whole grains—can interfere with normal nutrient absorption.

4- Tannins in tea, coffee, legumes—can decrease iron absorption.
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It is not known how much nutrient loss occurs in our diets because of anti-nutrients, and the effects vary among individuals based on their metabolism and how the food is cooked and prepared. Many anti-nutrients like phytates, lectins, and glucosinolates can be removed or deactivated by soaking, sprouting, or boiling the food before eating.

Another consideration is that these anti-nutrients affect the absorption of nutrients eaten at the same meal. Therefore to lower this risk, it is recommended to avoid eating large quantities of foods containing anti-nutrients at one meal, and to eat a balanced diet throughout the day with a variety of foods. For example, instead of eating two cups of bran cereal with milk for breakfast, choose one cup of cereal with milk and one cup of fresh berries.

People who are at high risk for diseases related to mineral deficiencies, such as osteoporosis with calcium deficiency or anemia with iron deficiency, may wish to monitor their food choices for anti-nutrient content. Another strategy could be altering the timing of eating foods with anti-nutrients. Examples are to drink tea between meals instead of with a meal to reduce the chances of iron being poorly absorbed, or taking a calcium supplement a few hours after eating a high-fiber wheat bran cereal that contains phytates.

Some studies on vegetarians who eat diets high in plant foods containing anti-nutrients do not generally show deficiencies in iron and zinc, so the body may be adapting to the presence of anti-nutrients by increasing the absorption of these minerals in the gut. Still, other studies have shown that iron stores and blood zinc levels in vegetarians are typically below those of non-vegetarians. How well non-heme iron (the form found in plant foods) and zinc are absorbed in the body is impacted by the amount of inhibitors such as phytates. A review found that these inhibitors negatively affected the absorption of non-heme iron, varying from 1% to 23%.

Keep in mind that anti-nutrients may also exert health benefits. Phytates, for example, have been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar. Many anti-nutrients have antioxidant and anticancer actions, so avoiding them entirely is not recommended.