Researchers studied what Turkish people eat and found they’re consuming more of a natural compound called phytate, which comes from grains and plant-based foods. Phytate can stick to important minerals like iron and zinc, making it harder for your body to use them. Scientists looked at food diaries from over 9,800 Turkish people in 2010 and 2017 and discovered phytate intake increased significantly. The good news? For most people eating a balanced diet, this isn’t a major concern. However, in Turkey where anemia (low iron) is common, people should focus on eating plant foods alongside other foods that help their bodies absorb iron better.

The Quick Take

  • What they studied: How much phytate (a natural compound in plant foods) Turkish people eat, and whether it might prevent their bodies from absorbing important minerals like iron and zinc.
  • Who participated: Nearly 10,000 people living in Turkey who participated in national nutrition surveys in 2010 and 2017. The study included people of various ages and backgrounds.
  • Key finding: Turkish people ate significantly more phytate in 2017 (658 mg per day) compared to 2010 (535 mg per day). Most people showed moderate ability to absorb zinc but poor ability to absorb iron from plant sources.
  • What it means for you: If you eat a varied diet with enough minerals, increased phytate intake likely won’t harm you. However, if you’re at risk for anemia or iron deficiency, pairing plant foods with foods that boost iron absorption (like vitamin C sources) becomes more important.

The Research Details

Researchers used information from two large national nutrition surveys conducted in Turkey (2010 and 2017). They asked thousands of people what they ate over a 24-hour period and recorded everything. Then, they used a special database that lists how much phytate is in different foods to calculate how much phytate each person consumed daily.

The scientists also calculated something called ‘molar ratios,’ which is basically a mathematical way to compare how much phytate someone ate relative to how much iron, zinc, or calcium they consumed. This ratio helps predict whether the body can actually absorb these minerals or if phytate will block them.

This approach allowed researchers to look at patterns across the entire Turkish population rather than studying just a small group of people.

Understanding what an entire country eats is important for public health planning. If phytate intake is rising and it’s preventing mineral absorption in people who already struggle with anemia, health officials need to know this. The study provides a population-level snapshot rather than just laboratory findings, making it relevant to real-world nutrition policy.

This study used data from official national surveys, which means the information came from a large, representative sample of Turkish people. The researchers used a standardized database for phytate content, which improves accuracy. However, the study is observational, meaning it shows what people ate but cannot prove that phytate directly caused mineral absorption problems in individuals. The findings are descriptive rather than experimental.

What the Results Show

Phytate intake in Turkey increased by about 23% between 2010 and 2017, rising from 535 mg to 658 mg per day. This increase was statistically significant, meaning it’s unlikely to be due to chance. Bread and cereals were the biggest sources of phytate in the Turkish diet, contributing more than any other food group.

When researchers calculated the phytate-to-mineral ratios, they found that most Turkish people had moderate zinc bioavailability (meaning their bodies could absorb a reasonable amount of zinc from plant foods) but low iron bioavailability (meaning phytate was likely blocking iron absorption from plant sources). This pattern was consistent in both 2010 and 2017.

The findings suggest that while phytate intake is rising, the actual impact depends on a person’s overall diet and mineral status. People eating diverse diets with adequate minerals weren’t necessarily at risk, but those with existing mineral deficiencies could be affected.

The study found that bread and cereals were responsible for the majority of phytate intake, which makes sense because these foods are staples in the Turkish diet. The researchers also noted that calcium bioavailability was affected by phytate, though less severely than iron. The increase in phytate intake over seven years suggests changing dietary patterns in Turkey, possibly related to increased consumption of whole grains or processed grain products.

This is the first study to systematically evaluate phytate intake at the national level in Turkey. Previous research in other countries has shown similar patterns where phytate can reduce mineral absorption, but this study provides Turkey-specific data. The findings align with international research showing that grain-based foods are major phytate sources and that phytate-to-mineral ratios can predict bioavailability challenges.

The study relied on people’s memory of what they ate (24-hour dietary recalls), which can be inaccurate. Individual variation in how people’s bodies absorb minerals wasn’t measured—the study used mathematical ratios as predictions rather than measuring actual absorption. The research is observational, so it cannot prove that phytate directly caused mineral deficiencies. Additionally, the study doesn’t account for food preparation methods (like soaking or fermentation) that can reduce phytate content.

The Bottom Line

For the general Turkish population: No need to avoid phytate-containing foods like whole grains, legumes, and nuts—they’re nutritious and beneficial. For people with anemia or iron deficiency: Pair plant-based iron sources with vitamin C-rich foods (citrus, tomatoes, peppers) to boost absorption, and consider spacing phytate-rich meals from iron supplements if prescribed. For healthcare providers: Screen for iron deficiency in populations consuming high amounts of phytate-rich foods, especially in regions where anemia is already common.

This research is most relevant to people in Turkey and other populations with similar diets heavy in grains and legumes. It’s particularly important for people with anemia, pregnant women, young children, and vegetarians who rely on plant-based iron sources. People with adequate mineral intake and no absorption issues don’t need to change their diet based on this finding.

If someone makes dietary changes to improve iron absorption (like adding vitamin C to meals), they might see improvements in energy levels and blood iron levels within 4-8 weeks, though this varies by individual. Long-term benefits of balanced mineral intake appear over months to years.

Want to Apply This Research?

  • Track daily iron-rich plant foods consumed alongside vitamin C sources. For example: ‘Lentil soup with tomatoes’ or ‘Spinach salad with orange.’ This helps users see whether they’re pairing foods strategically to maximize absorption.
  • Create a simple reminder to add one vitamin C-rich food to meals containing plant-based iron sources. Users could set a daily goal like ‘Add citrus, tomato, or pepper to 2 meals today’ and track completion.
  • For users concerned about iron absorption, track energy levels and any symptoms of fatigue weekly. If using the app long-term, users could note improvements in energy after implementing iron-absorption strategies. For those with diagnosed deficiencies, the app could remind them to follow up with healthcare providers for blood work.

This research describes population-level dietary patterns and theoretical mineral absorption based on mathematical ratios, not actual measurements of individual absorption. It does not diagnose or treat mineral deficiencies. People with diagnosed anemia, iron deficiency, or other mineral absorption concerns should consult with their healthcare provider or registered dietitian before making significant dietary changes. This study is observational and cannot prove that phytate directly causes mineral deficiency in individuals. Always seek professional medical advice before starting supplements or making major dietary changes, especially if you have existing health conditions.