14 Best Foods High In Phytates For Mineral Regulation


Phytates are natural compounds found in many plant-based foods that can impact mineral absorption in the body. While they have been known to inhibit the absorption of certain minerals like iron, zinc, and calcium, phytates also possess health benefits such as antioxidant properties and potential cancer-fighting effects.

1. Whole Grains

Whole grains such as wheat, oats, and barley are rich sources of phytates. These whole grains can be consumed in the form of bread, pasta, cereals, and more, providing a wholesome and nutrient-dense addition to your diet.

2. Legumes

Legumes like beans, lentils, and peas are not only high in protein but also contain significant amounts of phytates. They are versatile ingredients that can be included in various dishes, offering a plant-based source of essential nutrients.

3. Nuts and Seeds

Nuts and seeds such as almonds, cashews, and sesame seeds are excellent sources of phytates. They can be enjoyed as snacks or added to salads, smoothies, and baked goods, providing a crunchy texture and a boost of healthy fats.

4. Whole Soy Foods

Foods like tofu, tempeh, and edamame made from whole soybeans are also rich in phytates. These plant-based protein sources can be incorporated into stir-fries, salads, and soups, adding a flavorful and nutritious element to your meals.

5. Bran

Bran, which is the outer layer of grains like rice, wheat, and oats, is another food high in phytates. It can be consumed as part of breakfast cereals or added to baked goods for a fiber boost, aiding in digestion and promoting gut health.

6. Berries

Various berries such as raspberries, blueberries, and strawberries contain phytates along with antioxidants and vitamins. They make for nutritious snacks or toppings for yogurt and oatmeal, adding a burst of flavor and color to your meals.

7. Certain Vegetables

Some vegetables like spinach, broccoli, and carrots also contain phytates. These veggies are not only rich in essential nutrients but also contribute to overall health and well-being, supporting your immune system and promoting optimal health.

8. Dark Chocolate

Dark chocolate, with its high cocoa content, provides phytates along with antioxidants. Enjoying dark chocolate in moderation can be a delicious way to boost your intake of these beneficial compounds, satisfying your sweet cravings while reaping health benefits.

9. Whole-Food Plant-Based Diets

Following a whole-food plant-based diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds can naturally provide a good amount of phytates. This dietary pattern promotes overall health and may support mineral regulation, offering a balanced and sustainable approach to nutrition.

10. Fermented Foods

Fermented foods like kimchi, sauerkraut, and miso contain phytates as well. These probiotic-rich foods not only offer digestive benefits but also contribute to the intake of phytates in the diet, promoting gut health and aiding in nutrient absorption.

11. Sprouted Grains and Legumes

Sprouted grains and legumes have reduced phytate levels compared to their unsprouted counterparts. Including sprouted grains and legumes in your diet may enhance mineral absorption while still benefiting from their nutritional value, offering a nutrient-dense and bioavailable source of phytates.

12. Fruit Peels

The peels of certain fruits such as apples, pears, and citrus fruits contain phytates. Opting to consume fruits with their peels intact can offer an additional source of phytates along with fiber and other nutrients, maximizing the nutritional content of your fruit intake.

13. Homemade Fermented Beverages

Making homemade fermented beverages like kombucha or water kefir can provide phytates from ingredients such as tea, fruits, and sugar. These beverages offer a refreshing way to incorporate phytates into your diet, while also supporting your gut health and overall well-being.

14. Balanced Consumption

While the presence of phytates in foods can impact mineral absorption, consuming a balanced diet that includes a variety of foods can help mitigate any potential concerns. By incorporating these 14 best foods high in phytates into your meals, you can optimize mineral regulation and support overall health and well-being, ensuring a diverse and nutrient-rich eating pattern.

Cassidy Perry

A certified dietician specializing in diabetes care, Cassidy has over a decade of experience working with diverse patient backgrounds. She writes health-related articles for the Scientific Origin.