Is Oxalic Acid Bad For You?


Find Out If Oxalic Acid Is Bad For You!

Hello People!!!

You would be aware of the fact that leafy greens and plant based foods are good for health but are you aware that they also contain an antinutrient called oxalic acid?

What is oxalic acid?

mustard greens

Oxalic acid, also known as oxalate is an organic acid present in many plant foods like leafy greens, veggies, fruits, cocoa, seeds and nuts. The body can also synthesize oxalic acid. It binds minerals and is associated with kidney stones and other health issues in people.

Oxalic acid reduces mineral absorption

Oxalic acid or oxalate binds to minerals in the gut and prevents their absorption by the body. For instance, spinach is high in both calcium and oxalate, the oxalate in it prevents calcium from being absorbed by the body. Consuming fibre and oxalate together can further affect the absorption of nutrients.

Foods containing oxalates are actually very healthy

People might say that it would be better to avoid oxalate rich food. But his is not that easy as foods that have oxalate also have essential nutrients, antioxidants and fibre. Therefore, completely eliminating high-oxalate food from your diet is not a very good idea.

Foods high in oxalic acid or oxalate

Almost all plants contain oxalates but there are some plant foods that contain very high amounts of it while other have very less. Oxalate is present only in trace amounts in animal based foods.

is oxalate bad for you- oxalate rich foods

High oxalate foods (having 100 to 900 mg per serving):

  • Beet greens
  • Rhubarb
  • Spinach
  • Beets
  • Cocoa powder
  • Peanuts
  • Kale
  • Sweet potatoes
  • Turnip greens
  • Star fruit

How to go on a low-oxalate diet?

Some people are placed on a low oxalate diet for kidney stones. They are asked to eat less than 50 mg of oxalate every day.

Here are some tips that will help you follow a low-oxalate diet:

1) Your oxalate consumption should be less than 50 mg per day. Choose animal based foods and plant foods low in oxalate.

2) You need to boil the veggies rich in oxalate. The process of boiling can reduce oxalate content of the veggie.

3) Drink a lot of water. You should drink at least 2 litres of water every day. If you suffer from kidney stones, you need to drink enough water to produce a minimum of 2.5 litres of urine each day.

4) You should get sufficient calcium. Calcium reduces the absorption of oxalate. It gets bound to oxalate in the gut and this reduces the amount absorbed by the body. So, ensure that you get between 800 to 1200 mg of calcium per day.

Here are a few foods high in calcium and low in oxalate:

Should go in for a low oxalate diet?

A low-oxalate diet is beneficial for people who have the tendency of forming kidney stones. However, healthy individuals need not say no to nutrient rich foods just because they have high oxalate content. It is not of concern to most people. So, if you don’t have a kidney stone problem you need not worry about oxalate consumption.

Take care!



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