Standard post published to 29 Again Custom Fitness at December 15, 2022 19:40



Oxalates are naturally occurring compounds in plants. You eat them in common, mostly healthy foods.

The downside is that oxalates interfere with your body's absorption of minerals like calcium, magnesium and iron. This can lead to deficiencies over time.

These are among the foods highest in oxalates:

Spinach (with up to 10 times the oxylates of most of the other foods on this "high oxylate" list)
Soy
Beets
Almonds
Potatoes
Beets
Navy beans
Raspberries
Dates

However ...

Here's what you can do to lower oxalate levels and lessen the issues they can cause:

- Cook high-oxalate vegetables to lower their oxalate content. Boiling works best.

- Drink enough water to help your body flush out excess oxalates.

- Get plenty of calcium

- Be careful if you're supplementing with Vitamin C. Too much can increase oxalic acid production in your body.

- Balance high-oxalate foods with other fruits and vegetables

Bottom line:

Realize most grains and vegetables contain anti-nutritients (substances that bind to nutrients in your body and make them ineffective) ...

But for most of us, the benefits of nutrient-dense, high-oxalate foods outweigh their risks.

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