Lectins and phytates are compounds essential for plant health. In small amounts they benefit humans. Lectins protect plants, often with toxins, while phytates are storage vessels for phosphorus, a reactive element.
What Are Lectins?
Lectins are proteins found in many plants, especially legumes like beans, peas and lentils; grains or seeds and some vegetables. They bind to carbohydrates, enabling interaction with cell membranes.
In nature, lectins are a defense against pests and diseases, helping repel hungry herbivores and protect from harmful microbes. Without this defense, plants would sicken and die.
Lectins in vacuoles or protein bodies are released when a plant's cells are disrupted by an herbivore, microbe or insect. The effect can repel or even kill the pathogen or predator. For example ricin, a lectin from the castor oil bean, is deadly toxic.
Lectins are the reasons people for thousands of years soak or ferment beans, peas, rice, soybeans, pumpkin seeds and other produce with hulls. Almonds, for instance, are best when soaked in their skins for 24 hours.
What Are Phytates?
Phytates, or phytic acid, are the storage form of phosphorus in many plant seeds, grains, and legumes. When seeds germinate, phytates convert to usable phosphorus for the growing plant.
They contain essential minerals but can also bind to these, potentially affecting nutrient absorption in humans and animals. Phytates affect such vital minerals such as iron, calcium and zinc.
Like lectins, phytates are beneficial to plants. They help seeds and grains endure environmental stressors. In humans they might have antioxidant and anticarcinogenic properties.
Lectins and phytates are most often found in foods such as:
Legumes: Beans, lentils, and peas are rich in both lectins and phytates. For instance, red kidney beans contain a particularly high level of phytohemagglutinin. A potent lectin, it must be inactivated by thorough cooking. Soaking legumes can also reduce 'bean farts'.
Grains: Whole grains like wheat, brown rice, barley and quinoa have high levels of lectins and phytates. For example, the phytic acid content in whole wheat can reach around 1.0 to 2.6% of its weight.
Nuts and Seeds: Almonds, cashews, and sunflower seeds contribute to phytate intake. Phytate amounts can vary widely. For example almonds contain 0.4 - 9.1% phytic acid by weight.
These same foods provide nutrients such as proteins, fiber and vitamins. Health benefits are maximized through preparation techniques. They include soaking, hulling, fermenting, and/or cooking.
Lectins and phytates are important to environmental balance. Like botanical bodyguards they help plants function and prosper. By deterring herbivores, lectins encourage tastier plant species to grow, thus promoting biodiversity.
Phytates also contribute positively to soil health. As plants decompose, their phytate content enriches the soil by gradually releasing phosphorus, promoting overall soil fertility.
Effects on Human Health
The effects of lectin and phytate consumption by humans are not fully known but may cause digestive discomfort, inflammation, and interference with nutrient absorption.
Some research suggests they can have positive effects eaten in moderation as part of a balanced diet. Individual bodies can also respond differently to lectin. People consume lectin regularly as part of other foods.
While phytates can inhibit the absorption of minerals such as iron, calcium, and zinc, populations with diets high in phytates are known to adapt to absorb these minerals more efficiently.
Phytates are essential for plant growth, helping seeds and grains endure environmental stressors. Phytates, like lectins, might have antioxidant and anticarcinogenic effects in humans, but more research is needed.
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