Antinutrients
Antinutrients: Lectins, Phytates, and Oxalates Explained
Are antinutrients bad? Learn what lectins, phytates, and oxalates actually do and why the science doesn't support avoiding plant foods over them.
IntermediateDoes Cooking Destroy Nutrients? The Evidence by Vitamin and Method
Cooking destroys some vitamins, increases others' bioavailability, and reduces antinutrients. Here's what the evidence shows by nutrient and cooking method.
BeginnerIron Absorption: Why Heme Iron and Non-Heme Iron Behave Differently
Heme iron from meat absorbs at 15-35%. Non-heme iron from plants absorbs at 2-20%. Learn which foods enhance or block iron absorption and why spinach is a poor iron source.
IntermediateLectins in Food: Are They Actually Dangerous?
Raw kidney beans can poison you in 4-5 beans. Cooked lectins? The evidence for harm at normal dietary doses isn't there. Here's the science.
IntermediateZinc Bioavailability: Why Oysters Win and How to Absorb More from Plants
Zinc absorption varies 10x between animal and plant sources. Phytate in grains and legumes blocks it. Here's how to get more zinc from your diet.
Intermediate