Benefits of anti-nutrients

 

Anti-nutrients promote autophagy, anti-aging and anti-cancer

https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/   << source article

                                         .........for details and food sources of such anti-nutrients, go here <<

Anti-nutrients like phytates, lectins and glucosinolates are removed or deactivated by soaking, sprouting or boiling food before eating.

But their removal, also destroys anti-aging , anti-cancer BENEFITS !

...... Many anti-nutrients have antioxidant and anticancer actions, so avoiding them entirely is not recommended. [3,4]

                                                                   ~ Glossary ~

Autophagy :
when the body eats itself, thereby eliminating old senescent cells that can  no longer divide and are otherwise at high risk of turning cancerous (a desirable thing), in Chinese medicine, this is known as Detoxing (aka 'Gai Toke', in Cantonese). Auto = self,  phagy = eating

Apoptosis :
when a cancerous cell commits suicide (a desirable thing)

                                               ~ Examples ~

Sulforaphane causes autophagy to inhibit release of cytochrome c and apoptosis in  prostate cancer 
https://cancerres.aacrjournals.org/content/66/11/5828
                                                              >> Brussel sprouts, Broccoli, Bok Choy, Cabbage, Kale,  contain Sulforaphane, a common Glucosinolate





Lectins in plants in cancer therapy: Targets apoptosis & autophagy-dependent cell death
https://pubmed.ncbi.nlm.nih.gov/30951812/#:~:text=Plant%20lectins%20have%20found%20applications,implication%20in%20cancer%20inhibitory%20mechanism.

.......Interestingly, plant lectins contribute to inducing cell death through autophagy and apoptosis, indicating their potential implication in cancer inhibitory mechanism. 

Lectin in soyabean induces autophagy through P2RX7 dependent activation of NF-κB-ROS pathway ....
https://pubmed.ncbi.nlm.nih.gov/33253803/


                                                          >> tomato (raw), cucumber (raw) contains lectins





Phytic acid (Phytates) induces autophagy
https://selfhack.com/blog/phytic-acid-the-ultimate-anti-aging-compound/
                                                           >> Mung bean soup contains lots of Phytic acid !

Mung bean soup recipe, click here <<

Saponins :Targeting autophagy using saponins as therapeutic and preventive strategy against diseases
https://pubmed.ncbi.nlm.nih.gov/33540047/#:~:text=Saponins%20are%20naturally%20occurring%20glycosides,against%20many%20autophagy%2Drelated%20diseases.

                                                                   >> Ciku fruit, Quinoa has Saponins

 

Wiki:
Saponins have historically been plant-derived, but they have also been isolated from marine organisms such as sea cucumber


Why are they called 'anti-nutrients'?

Glucosinolates in cruciferous vegetables (broccoli, Brussels sprouts, cabbage)—can prevent the absorption of iodine, which may then interfere with thyroid function and cause goiter. Those already with an iodine deficiency or a condition called hypothyroidism are most susceptible.

Lectins in legumes (beans, peanuts, soybeans), whole grains—can interfere with absorption of calcium, iron, phosphorus, and zinc.

Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium. 

Saponins in legumes, whole grains—can interfere with normal nutrient absorption.

Tannins in tea, coffee, legumes—can decrease iron absorption.

Oxalates in green leafy vegetables, tea—can bind to calcium, prevent absorption.

https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/   << source article

Further reading

1. Antinutrients: Why You Shouldn't Worry About Them
http://www.thinkybites.com/content/2015/8/14/wlur78iyulmfvk47mywyhtnclojoaz


2.

What foods contain saponins?

• Licorice root (22.2-32.3 grams per 100g) 
• Legumes, esp peanuts, soybeans (3.9-5.6 grams per 100g), chickpeas (3.6-5 grams per 100g)
• Quinoa (up to 0.73g per 100g)
• Spinach (0.5g per 100g)

Oats (0.1-0.3g per 100g)Legumes (soya, beans, peas, lentils, lupins, etc.) are the main saponin containing food, nevertheless some other plants may also be of interest such as asparagus, spinach, onion, garlic, tea, oats, ginseng, licorice, etc. Among legume saponins, soy saponins were most thoroughly studied.

3.

Are saponins bad for you?

Humans generally do not suffer severe poisoning from saponins. Our cholesterin inactivates them so that only our mucus membranes are affected. Because of this, saponins have been used in sneezing powders, emetics, and cough syrups to facilitate expectoration. Most saponins are also diuretic.

4.
https://carnivoreaurelius.com/saponins/

Licorice root (22.2-32.3 grams per 100g) 

Legumes, especially peanuts, soybeans (3.9-5.6 grams per 100g), and chickpeas (3.6-5 grams per 100g)

Quinoa (up to 0.73g per 100g)

Spinach (0.5g per 100g)

Oats (0.1-0.3g per 100g)