The Anti-Nutrition Edition

These compounds may prevent you from absorbing beneficial nutrients. But does it matter?

Today's Ingredients Some people like to argue that crunching through raw celery uses up more energy than the veggie supplies, and therefore celery contains "negative calories." That doesn't really stand up to scrutiny. But there are foods that can hinder the absorption of nutrients. They're sometimes called antinutrients, and that's where we'll start today. Also in today's Nutrition Edition:   • In the nutrient spotlight: Inositol   • How to get more iron in your diet   • A new drug made people lose 25% of their body weight   • A key micronutrient that many of us may be short of Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith July 4, 2023 • 4 min read Main Course Antinutrients: Should you care? You might have heard that certain foods contain compounds that can block the absorption of beneficial nutrients. Here are some commonly mentioned examples:   • Oxalates in spinach and rhubarb can bind to calcium, potentially forming kidney stones.   • Lectins, primarily in legumes, might damage your intestinal lining if consumed in large quantities   • Tannins in tea and coffee can inhibit mineral absorption.   • Goitrogens in cruciferous vegetables can interfere with iodine uptake, affecting thyroid function.   • Alkaloids in nightshades can aggravate digestive disorders in some people (but also could be useful as the basis for new cancer drugs).   • Phytic acid can hinder the absorption of essential minerals like iron, zinc, and calcium. But it's crucial to recognize that antinutrients are not categorically bad for you. Many have health benefits due to their antioxidant properties. Phytic acid — found in plant-based foods such as seeds, grains, beans, and nuts — is a good example. Consuming a lot of high phytate foods and not much else could cause mineral deficiencies, but this so-called antinutrient may also protect against insulin resistance and might even contribute to the reduced risk of colon cancer associated with whole grains. That doesn't sound very anti-nutritious after all. A balanced diet and appropriate food preparation methods, such as soaking, sprouting, and cooking, can help reduce the negatives of antinutrients while maximizing their benefits. To learn a whole lot more about antinutrients and how to handle them, check out this comprehensive review, which includes food preparation tips. Tell us: Had you heard about antinutrients? Has awareness of them influenced what you eat? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using As you'll see below, inositol has many important functions. Studies suggest that supplementation may be effective for managing symptoms of polycystic ovary syndrome, anxiety, and depression, though more research is needed. This supplement also provides 45% of your daily requirement for choline, a key micronutrient that many of us may be short of.   NOW Supplements, Choline & Inositol 4.6  |  4,277 ratings Details: Kosher, Non-GMO, Soy Free, 100 Capsules Shop now Nutrition Spotlight We focus on a different nutrient each week — some well known, others more unusual. This week's nutrient is…. Inositol, aka vitamin B8 You know how, a moment ago, we were talking about phytate and how it's an antinutrient? Plot twist: A slightly different form of the same molecule is so useful in your body that it has been dubbed vitamin B8. Another name for phytate is inositol hexaphosphate, or IP6 for short. Vitamin B8 is simply the inositol part minus the phosphates. And it's a bit of a powerhouse. Here's what researchers have found:   • Taking inositol supplements may alleviate mental health conditions like depression, anxiety, and panic disorders.   • When combined with folic acid, it may quell the symptoms of polycystic ovary syndrome and help prevent high blood sugar during pregnancy.   • It could be useful for addressing metabolic syndrome, reducing blood triglyceride levels, and improving cholesterol levels. Though more research is needed (more research is always needed), the study of inositol appears to hold a lot of promise and may remain the focus of investigation for a while. the takeout What we're digesting 🩸 High iron foods. Iron is an essential nutrient. Luckily, there are plenty of good foods with iron to help you meet your daily needs. 🖱️ What foods can help with carpal tunnel? Here's a guide to some dietary changes that may help reduce carpal tunnel syndrome symptoms by reducing inflammation. 🌱 Parkinson's disease: Is the gut the key? A new podcast from Medical News Today explores new insights into how gut health and Parkinson's disease are linked. ⚖️ Even better than Ozempic? A new drug from Eli Lilly resulted in people losing nearly 25% of their body weight. That's a lot, but there were side effects. Thanks for reading! I'm back on Thursday with a look at which exercises burn the most calories, and some of them do not take place in the bedroom. Thank you also for all your great responses to recent emails. A few of you have decided to try out walking and other exercise after meals for the first time; others have been doing it for years. And it's been great to learn how many plants we're all eating — extra points if you grew all 30 varieties yourself! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by homemade, lectin-free chili.

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