Non Nutritive Component of Food

We all are talking about different nutrients found in our food stuff but what about non nutrients which interferes with the absorption of few nutrients. We should know about such non nutritive nutrients and how we can get rid of their side effects.

Anti Nutritional factors: Mostly plant origin, interfere with the utilisation of other nutrients like protein, minerals like iron, calcium, zinc and iodine.

→ Trypsin inhibitor

→ Phytates

→ Oxalates

→ Goitrogens

→ Lectins

Name	Sources	Interference	Solution
Trypsin inhibitor (Proteins)	Legumes (soya bean, lima bean, kidney bean), white of egg	Digestibility of proteins	Autoclaving at 120°C for 15-30 minutes
Phytate (hexa phosphate of inositol)	Seeds, unrefined cereals, millets	Binds with iron, zinc, calcium and magnesium	Germination, Soaking, Fermentation
Tannins (Condensed polyphenolic compounds)	Seed coat of legumes, spices, tamarind, turmeric, millets like bajra, ragi, sorghum)	Iron absorption	Removal of seed coat, Soaking, boiling
Oxalates (dicarboxylic acids)	Green leafy vegetables, some legumes. (Horsegram and khesari dal)	Calcium absorption	Steam, Blanching, Boiling, Soaking
Goitrogens	Leaves and vegeables of Brassica and Cruciferae like cabbage, cauliflower, rape leaves, raddish, brussels sprouts, turnips etc. Soya bean and other legumes, bajra, peanut, lentils, common beans.	Absorption of iodine	Proper cooking

In Short, Following these methods we can actually increase absorption of nutrients in our body.

Phytate (phytic acid): Soaking, sprouting, fermentation.

Lectins: Soaking, boiling, heating, fermentation.

Tannins: Soaking, boiling.

Protease inhibitors: Soaking, sprouting, boiling.

Calcium oxalate: Soaking, boiling.