Oxalic Acid

Oxalic Acid or oxalate, is an organic compound that is in leafy greens, vegetables, fruits, cocoa, nuts, and seeds. It is the end product of metabolism in our bodies when these foods are consumed. 

Our bodies can make oxalate naturally or we can obtain it from the list of whole foods below. Oxalate is also referred to as an “antinutrient” as it binds to essential minerals, preventing them from being used by the body. When oxalate binds to calcium in particular, it will prevent calcium-rich foods from being fully absorbed. When the oxalate is not fully absorbed it can crystalize and form stones in the kidney. 

Who will this affect most?

Vegetarians will be affected due to their dietary habits of consuming many whole foods with oxalate. Woman are affected because they require more calcium in their diets. 

What can we do? 

Anyone who has a diet of mostly whole foods does not need to be worried about high oxalate content. Eating only whole food with high oxalate will cause issues, so we need to make sure to have variety in our diets. Having a diet rich in calcium will help as well.

Some common foods that contain oxalic acids include:

• Leafy greens, such as spinach and kale
• Root vegetables, such as beets and potatoes
• Legumes, such as navy beans and black beans
• Nuts and seeds, such as almonds and cashews
• Fruits, such as dates and oranges (especially the peel)
• Grains, such as wheat bran and cornmeal

Try to mix these with other whole foods in your diet!