The hack
Legumes, whole grains, nuts and seeds contain phytate, which binds iron, zinc and calcium and makes them harder to absorb. Soaking, sprouting and fermenting activate enzymes that break phytate down.
Do this
- Soak dried beans overnight, then discard the water and cook them.
- Sprout lentils, mung beans or chickpeas for a day or two (Sprouts).
- Choose sourdough bread — the long fermentation reduces phytate.
- Soak oats overnight — overnight oats are an easy start.
Keep it in proportion
Phytate isn’t a villain — it’s an antioxidant, and phytate-rich foods are some of the healthiest there are. These tricks simply help you get more minerals out of them. Pairing them with vitamin C helps too (Pair iron with vitamin C).