Can understanding antinutrients and the importance of a balanced diet help individuals get the most out of their foods?
Antinutrients
Antinutrients are compounds in some plant foods that can reduce the body’s ability to absorb and use certain nutrients. (Petroski W., & Minich D. M. 2020) The purpose of these compounds is to protect the plants from infections and insects, which benefits the plant. It can also lower the human body’s ability to absorb nutrients properly. They are found in many grains, legumes, seeds, nuts, fruits, and vegetables. Plant-based foods high in antinutrients have beneficial nutrients, such as antioxidants, fiber, and other vitamins and minerals, and have been associated with a lower risk of chronic disease. The antinutrients may prevent the digestion and absorption of some minerals and have other negative effects that include:
Altered gut function
Increased inflammation
Endocrine disruption
Increased risk of calcium kidney stones
Common Types
Some of the main antinutrients of concern include phytates, lectins, oxalates, tannins, and phytoestrogens.
Phytates (phytic acid)
They are found in grains, legumes, nuts, and seeds.
They are found in various plant foods, including fruits, vegetables, nuts, and grains. (Mitchell T. et al., 2019)
Oxalates bind to certain minerals, such as calcium-forming calcium oxalate.
Tannins
They are found in many plant foods, such as legumes, cereal grains, nuts, cacao, leafy and green vegetables, coffee, and tea. (Ojo M. A. 2022)
Tannins are antioxidant-phenolic compounds that can reduce the absorption of some minerals and proteins in the body.
Phytoestrogens
They are found in various plant foods, such as fruits, vegetables, legumes, nuts, and seeds.
These estrogen-like compounds have many health benefits but may also act as endocrine disruptors (interfering with hormones). (Petroski W., & Minich D. M. 2020)
Effects on the Body
Antinutrient compounds typically bind to minerals or other nutrients, which inhibits digestion and absorption. For example,
How these foods containing antinutrient compounds are prepared and consumed can influence their impact on the body and the quantity consumed.
Advantages and Disadvantages
Plant foods have long been associated with improved health and a decreased risk of some chronic diseases, such as heart disease, diabetes, cancer, stroke, and others. (Craig W. J. et al., 2021) For most, the effects of antinutrients are not of major concern after processing and cooking. The benefits and drawbacks of consuming foods high in antinutrients include: (Petroski W., & Minich D. M. 2020)
Benefits
Some antinutrients act as antioxidants.
Some have cancer-fighting abilities.
Some may increase immune system function.
They are often sources of dietary fiber and other beneficial nutrients.
Drawbacks
It may be difficult for some individuals to digest.
Phytoestrogens may behave like endocrine disruptors.
High amounts of oxalates can contribute to kidney stones.
Cooking methods to minimize antinutrient content, like boiling, steaming
Autoclaving – a cooking process that uses high pressure and heat to cook and sterilize food.
Peeling the skins of fruits and nuts is effective for reducing tannins.
Combining foods to enhance nutrient absorption.
For example, pairing high-oxalate foods with high-calcium foods.
Combining different cooking and processing methods can completely degrade and reduce many antinutrient compounds. The exception is phytoestrogens, where boiling, steaming, and fermentation can increase antinutrients. (Petroski W. & Minich D. M., 2020)
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals concerned about antinutrients in their diet and who want individualized advice on how to get the most out of the food they eat should consider consulting with a registered dietitian nutritionist or another healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution.
Smart Choices, Better Health
References
Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929
Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of food science and technology, 52(2), 676–684. https://doi.org/10.1007/s13197-013-0978-y
Adamcová, A., Laursen, K. H., & Ballin, N. Z. (2021). Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods (Basel, Switzerland), 10(11), 2796. https://doi.org/10.3390/foods10112796
Mitchell, T., Kumar, P., Reddy, T., Wood, K. D., Knight, J., Assimos, D. G., & Holmes, R. P. (2019). Dietary oxalate and kidney stone formation. American journal of physiology. Renal physiology, 316(3), F409–F413. https://doi.org/10.1152/ajprenal.00373.2018
Ojo, M. A. (2022). Tannins in Foods: Nutritional Implications and Processing Effects of Hydrothermal Techniques on Underutilized Hard-to-Cook Legume Seeds-A Review. Preventive nutrition and food science, 27(1), 14–19. https://doi.org/10.3746/pnf.2022.27.1.14
Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
Harvard T.H. Chan School of Public Health. (2022). Are anti-nutrients harmful? https://nutritionsource.hsph.harvard.edu/anti-nutrients/
U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
National Institutes of Health Office of Dietary Supplements. (2024). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Chiropractors understand the need to treat the whole body to reduce and alleviate pain. Many types of pain are caused by inflammation. Inflammation is a natural and healthy response to injury; however, chronic inflammation is not. Low-grade chronic inflammation can lead to health problems like obesity, diabetes, arthritis, dementia, heart disease, stroke, and cancer. If not treated, chronic inflammation can spread throughout the body, causing pain and aggravation. When it comes to nutritional health, the foods can worsen chronic pain. Chiropractors and doctors recommend an anti-inflammation diet for chronic pain.
Anti-Inflammation Diet
When the body gets injured, the nervous system sends signals to the immune system to send chemicals and new red and white blood cells needed for healing. The immune system works correctly when it fights infection by activating when the body recognizes anything foreign entering the system. This could be plant pollen, chemicals, or invading microbes. Studies show that individuals get 50 percent of their calories from sugar, white flour, vegetable oil, and industrial seed oils. These foods are known to increase inflammation in the body. Eating foods that trigger the immune system, like refined white flours or sugar, creates inflammation that does not turn off because the information sent constantly signals an injury exacerbating inflammation and pain.
Foods That Cause Inflammation
The following foods should be avoided or limited as much as possible:
Sugary beverages and soda drinks.
Margarine and lard.
Gluten and white pasta.
Refined carbohydrates in white bread and pastries.
Processed meat like sausages and hot dogs.
Red meat like steaks and burgers.
Fried foods that are high in trans fats, like chips and fries.
Excessive alcohol.
Some of these foods have been associated with chronic diseases that include:
Foods high in natural antioxidants include apples and blueberries. Antioxidants are reactive molecules that can reduce the number of free radicals in the diet. A free radical is a molecule that has the potential to alter and damage the cells in the body. Damaged cells increase the risk of disease development.
Chiropractic Inflammation Relief
Chiropractic physiotherapy strengthens the body by strengthening the immune system removing any blockage. This maintains the natural flow of blood and nutrients throughout the body, increasing the immune system’s defense. Changing to an anti-inflammation diet can help boost the immune system but can be a challenging adjustment. Discuss available options to manage pain relief and inflammation.
Body Composition
Muscle Is Not Just For Athletes
Many individuals think that muscle gain is only necessary for athletes. Not everyone wants to be muscular, but everyone needs to be able to fight off sickness from infection/s. Muscle is made up primarily of water and protein. Protein is an essential macronutrient that the body needs to function correctly. When the body enters a stressed state like becoming sick, the body’s protein demands suddenly increase up to four times the amount usually required. If the body does not get the necessary protein from the food, it will begin to take what it needs from the muscles and start breaking them down. If muscles aren’t sufficiently developed or underdeveloped, the body becomes reduced in its ability and strength to fight off infections and increases the chances for future ones.
References
Haß, Ulrike et al. “Anti-Inflammatory Diets and Fatigue.” Nutrients vol. 11,10 2315. 30 Sep. 2019, doi:10.3390/nu11102315
Owczarek, Danuta et al. “Diet and nutritional factors in inflammatory bowel diseases.” World journal of gastroenterology vol. 22,3 (2016): 895-905. doi:10.3748/wjg.v22.i3.895
Sears, Barry. “Anti-inflammatory Diets.” Journal of the American College of Nutrition vol. 34 Suppl 1 (2015): 14-21. doi:10.1080/07315724.2015.1080105
Candida is a yeast that grows naturally in the human mouth and the intestines.
Small amounts aid in nutrient digestion and absorption.
However, overgrowth of candida can damage the intestinal lining and release toxic byproducts directly into the circulatory system.
If not addressed Candida overgrowth can turn chronic and lead to:
Fungal skin infections
Chronic fatigue syndrome
Fibromyalgia
Autoimmune disease
Brain fog
Mood swings
Vaginal infections
Seasonal allergies
The most damaging fact is that it can puncture holes through the intestinal lining.
Candida grows roots as it spreads.
The roots can tear through the intestinal wall as they search for sustenance that can result in leaky gut.
Leaky gut releases endotoxins from the intestinal lumen, like lipopolysaccharide (LPS), that can enter into circulation, triggering an innate immune response that often results in low-grade inflammation.
These gut bacteria lyse, release LPS into the intestinal lumen, where no damage can be done to a healthy gut.
But if the intestinal lining is damaged, LPS can enter directly into circulation, and trigger off a low-grade inflammation anywhere in the body.
Prevention
One way to protect the microbiome against Candida and LPS is with a combination of probiotic spores and yeast.
This combination has the power to control:
Pathogenic infections
Repair intestinal damage
Strengthen the immune system for future infections
However, most probiotics don’t effectively survive digestion to colonize the large intestine.
But probiotic spores and yeasts come equipped to survive the harsh gastric passage and�safely enter the intestines.
PROBIOTICS
Probiotic spores are likely the most promising therapy for metabolic endotoxemia, while currently there are no other probiotics or compounds that have demonstrated the same effect.
There are many types of probiotics that offer different types of beneficial bacteria to help for the proper functioning of the body. Here are 7 types.
Lactobacillus Acidophilus
Lactobacillus Reuteri
Lactobacillus Bulgaricus
Streptococcus Thermophilus
Bifidobacterium Bifidum
Saccharomyces Boulardii
Bacillus Subtilis
Candida Control
When probiotics are not enough to contain a chronic�Candida overgrowth it may be helpful to incorporate natural compounds like
Propolis is a resinous material that has built-in antifungal properties that are used by honeybees to protect the inside lining of the hive.
Bee propolis supports the immune system and fights infections without having to call on the immune system.
This spares energy, avoids activation of immune cells/responses and prevents inflammatory reactions that cause irritation and pain discomfort.
Undecylenic acid can also control fungal overgrowths in the gut.
It is a monounsaturated fatty acid with antifungal properties.
It can be used as a topical ointment that is safe for the most sensitive places like:
Skin
Mouth
Vaginal cavity
Undecylenic acid has also been found to be highly effective in treating Tinea pedis, better known as, athletes foot.
A total body system approach to Candida overgrowth is ideal
Address gut health as the source of Candida overgrowth
Restore the intestinal barrier
Utilize natural compounds (undecylenic acid and bee propolis), to balance intestinal cultures of Candida
This combination is a natural and effective way to improve gut barrier function and control harmful gut infections.
6 Day *DETOX DIET* Treatment | El Paso, TX (2019)
Fred Foreman is a basketball coach who depends on his well-being to be able to participate in his everyday tasks and responsibilities. That’s when coach Foreman started the 6 Day Detox Program from Xymogen, what was developed to help renew and enhance the human body’s natural cleansing and detoxification capabilities. Fred Foreman discusses his experience with the 6 Day Detox Program, describing the benefits he experienced as well as the effort he had to make, to support his overall well-being through the detox. Fred Foreman feels a great sense of fulfillment with the 6 Day Detox Program and he encourages other people, who also wish to improve their overall health and wellness, to detox their body. Coach Foreman highly recommends the 6 Day Detox Program as an alternative treatment choice for overall health and wellness.
NCBI Resources:
Probiotics are the good bacteria (or friendly bacteria) that line your gut and help in the absorption of nutrients from the food and thus boost up your immune system. Digestive disorders, candida, frequent attack of cold and flu, autoimmune disease, skin problems, etc. are some side effects we will experience due to lack of enough probiotics. In this world, due to unhealthy agricultural practices (little or no probiotics in food) and the intake of antibiotics for every health problem (kill the existing good bacteria). So, we have to include more probiotic-rich foods in our diet.
A diet rich in fruit, vegetables, complex carbohydrates, monounsaturated fat and fish, moderate alcohol consumption but poor in salt, saturated fat and simple sugars, can play a fundamental role in protect against cardiovascular disease, or CVD. Cocoa, coffee and tea, unfairly not included in the �traditional healthy food basket�, have received much attention over the past few years.
Can drinks like chocolate, coffee and tea help reduce the risk of cardiovascular disease?
If for no other reason, tea, coffee and cocoa, have been recognized within the medical field because, not only are they consumed worldwide, they are also important dietary sources of polyphenols (flavonols and cathechins). Several in vitro and in vivo studies have tried to elucidate the role of these foods, as well as various other compounds like pomegranate juice, and a large amount of experimental studies clearly indicated a beneficial effect of polyphenols in influencing cardiovascular disease. However, some data from epidemiological studies has not been entirely conclusive.
The Drinks: Tea, Coffee, and Cocoa
Green tea, black tea and extracts of active elements in both have shown reduction in blood pressure, or BP, in humans. In a double blind placebo-controlled trial of 379 hypertensive individuals whom were given green tea infusion 370 mg/d for approximately 3 months, their blood pressure was reduced significantly at 4/4 mmHg with simultaneous decrease in HS CRP, TNF-?, glucose and insulin levels.
Dark chocolate (100 g) and cocoa with a high content of polyphenols (30 milligrams or more) are demonstrated to significantly reduce BP in people. A meta-analysis of 173 hypertensive subjects given cocoa for a mean duration of 2 weeks had a substantial decrease in BP 4.7/2.8 mmHg (p = 0.002 for SBP and 0.006 for DBP). Fifteen subjects given 100 grams of dark chocolate with 500 mg of poly-phenols for 15 days had a 6.4 mmHg decrease in SBP (p < 0.05) with a non-significant shift in DBP. Cocoa in 30 mg of poly-phenols reduced BP at pre-hypertensive and stage I hypertensive patients by 2.9/1.9 mmHg at 18 weeks (p < 0.001). Two more recent meta-analysis of 13 trials and 10 trials with 297 patients found a substantial decrease in BP of 3.2/2.0 mmHg and 4.5/3.2 mmHg respectively. BP decreases with cocoa doses of 6 to 100. Cocoa also improves insulin resistance and endothelial function.
Polyphenols, chlorogenic acids (CGAs), the ferulic acid metabolite of CGAs and di-hydro-caffeic acids decrease BP at a dose dependent fashion, enhance eNOS and enhance endothelial function in humans. CGAs in green coffee been extract at doses of 140 reduced SBP and DBP in 28 subjects in a placebo-controlled randomized trial. A dose response was demonstrated by A study of 122 male subjects with doses of CGA in DBP and SBP from 46. The group that received the 185 mg dose had a substantial decrease in BP of 5.6/3.9 mmHg (p < 0.01) over 28 days. Hydroxyhydroquinone is just another element of coffee beans that reduces the effectiveness of CGAs in a dose-dependent way which partly explains the conflicting outcomes of coffee intake on BP. What’s more, there is genetic variation in the enzyme responsible for the modified metabolism of caffeine between coffee intake, amount of coffee consumed and the risk of hypertension, heart rate, MI, arterial stiffness, arterial wave reflections and urinary catecholamine levels. Percent of the population has theIF/IA allele of their CYP1A2 genotype which confers metabolism of caffeine. Heavy coffee drinkers who are slow metabolizers had a 3.00 HR for developing hypertension. By comparison, rapid metabolizers with theIA/IA allele have a 0.36 HR for incident hypertension.
Additional compounds
Melatonin effects were demonstrated in a randomized placebo controlled clinical trials among several chosen individuals. The typical reduction in blood pressure is 6/3 mmHg. Melatonin stimulates GABA receptors in the CNS and vascular nitric oxide, inhibits plasma A II levels, improves function, raises NO, vasodilates, enhances lowers cortisol and is additive with ARBs. Beta blockers reduce melatonin secretion.
Hesperidin significantly reduced DBP 3-4 mmHg (p< 0.02) and improved microvascular endothelial reactivity in 24 obese hypertensive male subjects in a randomized, controlled crossover study over 4 weeks for all three treatment groups consuming 500 mL of orange juice, hesperidin or placebo. Pomegranate juice is rich in tannins and has numerous other properties which improve cardiovascular disease and overall heart health, as well as reducing the SBP by 5 percent to 12 percent. An analysis of 51 healthy subjects given 330 mg/d of pomegranate juice had a decrease in blood pressure of 3.14/2.33 mmHg (p < 0.001). Pomegranate juice also suppresses the increase in SBP after a high-fat meal.
Pomegranate juice reduces serum ACE activity by 36 percent, and has anti-inflammatory, antioxidant and anti-atherogenic consequences. Pomegranate juice at 50 mL/d reduced carotid IMT by 30 percent over one year, increased PON 83 percent, diminished oxLDL by 59 percent to 90 percent, decreased antibodies to oxLDL by 19 percent, increased overall antioxidant status by 130 percent, decreased TGF-?, improved catalase, SOD and GPx, increased eNOS and NO, and improved endothelial function. Pomegranate juice works just like an ACEI.
Grape seed extract (GSE) was administered to subjects in nine randomized trials, meta-analysis of 390 subjects and demonstrated a significant reduction in SBP of 1.54 mmHg (p < 0.02). Substantial decrease in BP of 11/8 mmHg (p < 0.05) were seen in a different dose response study with 150 to 300 mg/d of GSE over 4 wk. GSE has high content which activates the PI3K/Akt signaling pathway that phosphorylates increases and eNOS NO.
The Bottom Line
In conclusion, drinks, such as tea, coffee and cocoa, and additional compounds, such as melatonin, hesperidin, pomegranate juice and grape seek extract, have been widely researched in many studies, primarily due to their worldwide popularity, several of which demonstrated positive outcomes towards naturally preventing and treating cardiovascular disease, among other health issues, by improving blood pressure levels. Pycnogenol, These drinks and additional compounds, have been noted to help improve CVD by reducing the risk hypertension, as well as improving endothelial function, an important factor in the regulation of blood circulation, among many other health benefits.
Although the above drinks and compounds have shown to have many health benefits, it’s important to seek medical advice from a qualified healthcare professional before starting any new supplementation for an existing condition or disease.The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
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