14 Best Foods High in Phytates for Mineral Regulation
Phytates, also known as phytic acid, are naturally occurring compounds found in many plant-based foods like grains, legumes, seeds, and nuts. Phytates serve as the primary form of phosphorus storage in plants, but they also have a significant impact on mineral regulation in the human body. Phytates are often labeled as “anti-nutrients” because they can bind to essential minerals like iron, calcium, magnesium, and zinc, reducing their absorption in the digestive system. However, they also have several health benefits, including antioxidant properties, and may play a role in reducing the risk of chronic diseases such as cancer and heart disease.
While phytates can hinder mineral absorption to some extent, consuming phytate-rich foods as part of a balanced diet can help regulate mineral levels and contribute to overall health. In this guide, we’ll explore the 14 best foods high in phytates, discussing how they support mineral regulation and their broader health benefits.
1. Whole Grains (Oats, Barley, and Brown Rice)
Whole grains, such as oats, barley, and brown rice, are rich in phytates and provide a variety of important nutrients, including fiber, vitamins, and minerals. Phytates in whole grains can bind to minerals like zinc and iron, reducing their absorption. However, they also help regulate mineral homeostasis, ensuring that the body doesn’t accumulate excessive amounts of certain minerals.
In addition to their mineral regulation properties, whole grains are associated with improved digestive health, heart health, and a lower risk of chronic diseases like diabetes and obesity. To maximize the benefits of these grains, consider combining them with foods rich in vitamin C, which can enhance iron absorption.
Incorporate whole grains into your diet by enjoying oatmeal for breakfast, adding barley to soups, or using brown rice as a side dish for balanced meals.
2. Lentils
Lentils are a nutritious legume packed with phytates, offering about 650-900 mg of phytic acid per 100 grams. While this can reduce the absorption of some minerals, lentils also provide essential nutrients like iron, zinc, magnesium, and fiber. The fiber in lentils supports digestive health and helps regulate blood sugar levels.
Lentils are also rich in plant-based protein, making them an excellent food for vegetarians and vegans. The combination of phytates and nutrients in lentils helps regulate mineral absorption while providing essential nutrients that promote overall health.
You can enjoy lentils in soups, salads, or stews for a satisfying and nutrient-dense meal that supports mineral regulation.
3. Almonds
Almonds are a popular nut rich in healthy fats, protein, and phytates. Almonds contain around 0.4-9.4 grams of phytates per 100 grams, depending on how they are processed. While phytates may reduce the absorption of minerals like calcium and iron, almonds are also high in magnesium, vitamin E, and fiber, which support overall health.
The antioxidant properties of phytates in almonds may help reduce the risk of oxidative stress and inflammation. Regular consumption of almonds has been linked to improved heart health, better blood sugar control, and reduced cholesterol levels.
Almonds are a convenient snack, or you can add them to salads, smoothies, or baked goods for a nutrient-packed addition to your diet.
4. Walnuts
Walnuts are another nut high in phytates and rich in omega-3 fatty acids, which are essential for brain and heart health. Walnuts contain approximately 600-900 mg of phytic acid per 100 grams, and while this can inhibit the absorption of certain minerals, they also offer benefits like improved cognitive function and anti-inflammatory properties.
Walnuts are also a good source of zinc, copper, and magnesium, which are important for immune function, bone health, and energy production. The phytates in walnuts help regulate mineral absorption, preventing excessive intake and promoting balance in the body.
You can enjoy walnuts as a snack or incorporate them into salads, oatmeal, or baked goods for a boost in healthy fats and minerals.
5. Chickpeas
Chickpeas, also known as garbanzo beans, are high in phytates but also packed with essential nutrients, including protein, fiber, and iron. Chickpeas contain about 0.4-2.7 grams of phytic acid per 100 grams. While this can affect iron absorption, the fiber and protein content in chickpeas support digestive health and help regulate blood sugar levels.
The phytates in chickpeas play a role in mineral regulation by preventing excessive iron absorption, which can be beneficial for individuals with conditions like hemochromatosis (excess iron in the body). Chickpeas are also a great source of folate and B vitamins, which support energy production and cognitive health.
Enjoy chickpeas in salads, soups, or as hummus for a delicious and nutritious way to support mineral regulation.
6. Black Beans
Black beans are a legume rich in phytates, providing around 500-2,500 mg of phytic acid per 100 grams. Despite the presence of phytates, black beans are an excellent source of protein, fiber, iron, and magnesium. The fiber in black beans supports digestive health by promoting regular bowel movements and improving gut health.
Phytates in black beans may reduce mineral absorption to some extent, but they also offer antioxidant properties, which can protect against oxidative stress and chronic diseases like heart disease and cancer. The combination of protein, fiber, and phytates in black beans makes them a valuable food for regulating mineral levels and promoting overall health.
Incorporate black beans into soups, burritos, or salads for a filling and nutrient-dense meal.
7. Quinoa
Quinoa is a highly nutritious pseudo-grain that contains phytates alongside a variety of important nutrients. With around 1-2 grams of phytic acid per 100 grams, quinoa may slightly reduce the absorption of minerals like zinc and calcium. However, quinoa is a complete protein source, providing all nine essential amino acids, and is also rich in fiber, magnesium, iron, and B vitamins.
Phytates in quinoa help regulate mineral absorption and may have protective effects against inflammation and oxidative damage. The high magnesium content in quinoa supports muscle function and nervous system health.
Quinoa can be used as a base for salads, served as a side dish, or added to soups for a nutrient-packed meal that supports both mineral regulation and overall well-being.
8. Cashews
Cashews are another nut high in phytates, containing about 0.4-9.4 grams of phytic acid per 100 grams, similar to almonds. While phytates in cashews can reduce the absorption of certain minerals, cashews are still an excellent source of zinc, copper, magnesium, and healthy fats, all of which are important for immune function and bone health.
Cashews also provide antioxidants that help reduce oxidative stress and inflammation. The monounsaturated fats in cashews support heart health by improving cholesterol levels and reducing the risk of cardiovascular disease.
Enjoy cashews as a snack, or add them to stir-fries, salads, or smoothies for a tasty and nutritious way to regulate minerals and support overall health.
9. Peanuts
Peanuts are a legume that contains significant amounts of phytates, offering around 1-2 grams of phytic acid per 100 grams. Despite their phytic acid content, peanuts are an excellent source of protein, healthy fats, and B vitamins. Peanuts also provide essential minerals like magnesium, phosphorus, and potassium, which are important for bone health and energy production.
Phytates in peanuts help regulate the absorption of minerals like zinc and iron, contributing to mineral homeostasis in the body. Peanuts are also high in arginine, an amino acid that supports blood circulation and heart health.
You can enjoy peanuts as a snack, use peanut butter in smoothies or sandwiches, or incorporate peanuts into stir-fries for a nutrient-dense, mineral-regulating food.
10. Soybeans
Soybeans are rich in phytates, with about 1.4-3.2 grams of phytic acid per 100 grams. While the presence of phytates may reduce mineral absorption, soybeans provide a wealth of essential nutrients, including complete protein, fiber, iron, calcium, and magnesium. The high protein content in soybeans makes them an excellent choice for vegetarians and vegans.
Phytates in soybeans help regulate the body’s mineral levels and may have anti-cancer properties, as studies have shown that they can inhibit the growth of certain cancer cells. Additionally, the isoflavones in soybeans support hormonal balance and heart health.
Soybeans can be enjoyed in the form of tofu, tempeh, or edamame, providing a versatile and nutrient-packed way to support mineral regulation and overall health.
11. Sesame Seeds
Sesame seeds are small but mighty when it comes to phytate content, containing around 2.3-5.4 grams of phytic acid per 100 grams. Despite their high phytate levels, sesame seeds are rich in calcium, iron, magnesium, and zinc, making them a valuable food for mineral regulation.
The lignans in sesame seeds provide antioxidant and anti-inflammatory properties, further supporting overall health and reducing the risk of chronic diseases. The phytates in sesame seeds help regulate the absorption of these minerals, preventing excess accumulation and promoting balance.
Sprinkle sesame seeds on salads, stir-fries, or yogurt, or use tahini (sesame seed paste) in dressings and sauces for a nutrient-dense addition to your meals.
12. Flaxseeds
Flaxseeds are rich in phytates, containing about 2.1-3.5 grams of phytic acid per 100 grams, as well as being a top source of omega-3 fatty acids, which are essential for brain and heart health. Phytates in flaxseeds can reduce the absorption of certain minerals, but flaxseeds are also high in fiber, magnesium, and antioxidants, which support overall health.
The lignans in flaxseeds have been shown to have anti-cancer properties and may reduce the risk of hormone-related cancers. Phytates in flaxseeds help regulate mineral absorption, promoting balance and supporting bone health.
Flaxseeds can be added to smoothies, yogurt, or oatmeal, or used as an egg substitute in baking for a nutrient-packed and mineral-regulating addition to your diet.
13. Pistachios
Pistachios are a delicious nut rich in phytates, offering around 0.6-1.0 grams of phytic acid per 100 grams. Pistachios are also a good source of protein, fiber, potassium, and antioxidants. The fiber in pistachios supports digestive health, while their healthy fats promote heart health.
Phytates in pistachios help regulate the absorption of minerals like magnesium and calcium, ensuring that the body maintains balance. Additionally, pistachios are a good source of vitamin B6, which supports brain health and helps regulate mood.
Enjoy pistachios as a snack or add them to salads, yogurt, or baked goods for a nutrient-dense and mineral-regulating boost.
14. Barley
Barley is a whole grain rich in phytates, containing about 0.2-1.3 grams of phytic acid per 100 grams. While phytates in barley can reduce the absorption of certain minerals, barley is also an excellent source of fiber, B vitamins, and selenium, all of which contribute to overall health.
The fiber in barley supports digestive health and helps regulate blood sugar levels, making it a great choice for individuals looking to manage diabetes or improve heart health. The phytates in barley also help regulate the absorption of zinc, iron, and magnesium, preventing excessive intake and promoting balance.
Barley can be used in soups, stews, or as a base for grain bowls, providing a satisfying and nutritious way to regulate minerals and support overall health.
Foods rich in phytates, like whole grains, nuts, seeds, and legumes, offer a unique balance of nutrients and mineral regulation benefits. While phytates may reduce the absorption of certain minerals, they also help prevent the over-accumulation of minerals like iron and zinc, promoting balance in the body. Additionally, phytates provide antioxidant and anti-inflammatory properties that support overall health and reduce the risk of chronic diseases.
By incorporating a variety of phytate-rich foods into your diet, such as almonds, lentils, quinoa, and flaxseeds, you can enjoy their mineral-regulating benefits while also reaping the rewards of their nutrient-dense profiles. Balance is key when it comes to phytates, and consuming them as part of a diverse and balanced diet ensures you get the best of both worlds—mineral regulation and overall health.
