Foods Containing Oxalic AcidOrganic oxalic acid occurs naturally in varying degrees in plants and animals, and is an important element, even essential, to maintain and to stimulate peristaltic motion in the body. It is made by the human body from other substances such as vitamin C. It can also be ingested from food and readily combines with calcium which is why some people have concern. 
Research and beliefs amongst much of the raw food community suggests that when both oxalic acid and calcium are organic the result is beneficial with oxalates helping the digestion and assimilation of the calcium. It’s believed that only when the oxalates become inorganic because it was cooked or processed, that it forms an interlocking compound with the calcium that destroys the nutritional value of both and becomes harmful. For this reason, when you drink fresh raw spinach juice; your body utilizes 100% of all the minerals that spinach has to offer. But when cooked, the oxalic acid in spinach becomes inorganic and may create health problems long term.When the concentration of inorganic oxalates are high, it may precipitate out in crystalline form bound with the calcium. These tiny crystals can irritate the human tissues, and get lodged in the stomach, kidneys and bladder as "stones". Another Point of ViewAnother body of research shows that oxalic acid binds with the calcium in the food and makes it unavailable for assimilation and use by the body. And when foods are cooked, at least some of the oxalates are destroyed, although once again there go many of the nutrients as well. It is the position of the USDA, and a number of other researchers, that only the calcium in the same plant that contains the oxalic acid is bound and not available, perhaps the way nature intended. So calcium from another source at the same meal will not be affected. So no matter which train of thought is most accurate, for me it comes back to balance and variety. For most people on a balanced diet, eating a wide variety of foods, oxalates will have no appreciable effect on health or longevity. However, for people with kidney stones, gall stones or severe calcium deficiency problems it's intake should be restricted. Below is a list of selected foods with high oxalate content, greater than 10mg per serving. Please take this as a guide only as the content level may differ depending on climate, location, soil quality, degree of ripeness when tested, and which part of the plant was analyzed. The vegetables that people typically have problems with are Swiss chard, beet greens, spinach, and rhubarb. Vegetables with High LevelsBeets, greens and root Okra Swiss chard Spinach Rhubarb Peppers, green Parsnips Sorrel Leeks Parsley Collards Dandelion Eggplant Escarole Potatoes Yellow summer squash Pumpkin Kale Green beans Sweet potato Turnip greens Watercress Tomato sauce, canned Brussel sprouts
Fruits with High LevelsRed currents Concord grapes Fig, dried Starfruit Kiwi Lemon peel Orange peel Lime peel Tangerines Plums Blackberries Blueberries Strawberries Raspberries Grains with High levelsBread, whole wheat Stone ground flour Buckwheat Wheat bran Oatmeal Wheat germ Pop corn Whole wheat flour Spelt Amaranth
Nuts and Seeds with High LevelsAlmonds Peanuts Peanut butter Sesame seeds Brazil nuts Pecans Hazel nuts Sunflower seeds Cashews Other Foods with High Levels
Chocolate Cocoa Beer Black pepper Tea, green Tea, black
MEDICAL DISCLAIMER The contents of this website and my newsletter are gleaned from my experiences and observations, meant only for educational purposes and not intended to replace medical advice, consultations, or treatment of any kind. I recommend you see your professional health care provider if you suspect you have an illness or disease of any kind. I’m not medically trained, and I would never suggest or imply that I know what is best for someone else’s body or overall health, ultimately each of us is the only one who knows what’s best for us. New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
