What is phytate?

Why phytate matters

Phytate binds to minerals like iron, zinc and calcium in the gut and forms compounds your body can't absorb well, because humans have very little of the enzyme needed to break it down.

In a mostly vegetarian Indian diet:

• Meals built on atta, millets and dals can make it harder to get enough iron and zinc.
• This matters a lot for women prone to anaemia.

That doesn't make whole grains and pulses bad for you. It just means the way you prepare them counts.

Phytate in Indian food

Traditional Indian kitchen methods already reduce phytate:

• soaking dals and beans before cooking
• sprouting moong or chana
• fermenting batters for idli, dosa and dhokla

Cooking reduces it further, and malted ragi is another good example. Pair iron-rich plant meals with vitamin C foods like lemon, amla, tomato or guava.

If you have anaemia, follow your doctor's treatment along with these food habits.