Everyone feels healthy when they eat a big spinach salad, or snacks on kale chips, I used to be one of those people. But, I stopped eating those vegetables a few years ago and here’s why.
Oxalates are anti nutrients. Oxalic acid and its salts occur as end products of metabolism in a number of plant tissues. Oxylic acid binds with calcium forming oxalate salts. It also binds with iron and magnesium, making them unavailable for utilization in our bodies.
When calcium and oxalic acid binds, crystals form that form kidney stones. These crystals also stoke inflammatory pathways in the body and can deposit themselves in soft tissue and joints.
High sources of oxalates include raw spinach, kale, chard, beets rhubarb, nuts and excessive vitamin c consumption. Cooking (boiling – not grilling) can reduce oxalate content anywhere from 30%-85%.
Taking a calcium supplement when eating high oxalate foods can help prevent kidney stones. Taking calcium carbonate supplements with meals reduces oxaluria, whereas taking them at bedtime increases calciuria and has no effect on oxaluria.3 The preferred calcium supplement for people at risk of stone formation is calcium citrate because it helps to increase urinary citrate excretion. It’s recommended to taked 200–400 mg if dietary calcium cannot be increased. (Citation). Genetics, and genetic expression based on lifestyle also play a role. Some people’s oxalate pathways function better than others. Viome is a great test to see how your pathway is functioning. If you have plaque build up on the back lower teeth that’s also an indication you’re having oxalate issues. If you have a history of kidney stones, or have relatives who have a history of kidney stones, that’s a good indicator that you should avoid oxalates.