Some data show the possible health benefits of organic foods compared to foods grown using the usual (conventional) process. These studies have shown differences in foods. However, there is limited information to demonstrate how these differences can provide possible general health benefits. Eating calcium-rich foods at the same time as oxalate-rich foods can also help, as oxalates bind to calcium in the stomach and prevent the body from absorbing the oxalate.
Only people who are already at risk of suffering from nutritional deficiencies in the minerals mentioned above or those who only eat plant foods, such as vegans, may need to consider reducing phytic acid in the diet. For people at risk, drink plenty of water every day, get enough calcium from food, and eat low amounts of oxalate-rich foods along with calcium-rich foods. Therefore, to reduce this risk, it is recommended to avoid eating large amounts of foods that contain anti-nutrients in a meal and to eat a balanced diet throughout the day with a variety of foods. Nutrient deficiency is more likely to occur in developing countries, where the variety of food options is limited, the risk of malnutrition is greater, and legumes or whole grains are staple foods eaten with every meal.
Many anti-nutrients, such as phytates, lectins and glucosinolates, can be eliminated or deactivated by soaking, germinating, or boiling foods before eating them. However, a new peer-reviewed study from the Environmental Working Group (EWG), which analyzed 80,000 foods, found that processed organic products contain significantly fewer ingredients related to negative health effects than non-organic processed foods. Now, you'll have the latest and greatest news about food and healthy eating in your inbox every day. Usually, the word “natural” on a food label means that the product has no artificial colors, flavors, or preservatives.
Eating a variety of nutritious foods every day and avoiding eating large amounts of a single food at a meal can help compensate for the small losses in nutrient absorption caused by anti-nutrients. Nutritional yeast is a highly nutritious vegan food product with a variety of possible health benefits. Some studies conducted on vegetarians who eat diets rich in plant foods that contain anti-nutrients generally do not show iron and zinc deficiencies, so the body may be adapting to the presence of anti-nutrients by increasing the absorption of these minerals in the intestine.