Legumes, leafy greens and other plant foods contain a nutrient, oxalate or oxalic acid which is a naturally occurring chemical in your diet. In this article we are going to discuss the Health Benefits Of Oxalates so read this article carefully to get the complete information. Oxalate is really good for health and is highly present in foods with other nutrients.Oxalic acid occurs naturally in many plants which are as follows:
- Fruits
- Cocoa
- Leafy green vegetables
- Nuts
- Seeds
- Spinach
- Sweet potatoes
- Star fruit
- Turnip greens
- Endive
- Swiss chard
- Beet greens
Oxalate is formed when oxalic acid mixes with other minerals.
Body Effects of Oxalates–
When you takeoxalate foods then the compound attaches itself to minerals and forms other minerals including iron and calcium oxalate. Due to this, the colon and kidneys work efficiently to form the oxalates that are removed from the body through stool or urine. Diets high in oxalates can cause kidney stones and increase risk of other health problems.
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- Kidney stone formation:If calcium and small amounts of oxalate remain in their individual forms then they cause no major health problems but sometimes, they dissolve and mix to form crystals. If the oxalates levels are high and urine levels are low then these stones can cause problems in the people who are high in sensitivity. The problem gets noticed when they join together to form larger stones.Crystals and stones in kidneys may cause severe pain, nausea and blood in the urine. Usually, kidney stones contain high levels of calcium oxalate. While consulting with a doctor, he/she may advise you to avoid foods high in oxalates if you have kidney stones.
- Lower Mineral Absorption: Oxalates bind to minerals like calcium and prevent your body from absorbing beneficial nutrients in your digestive pipe. Theyblock absorption for a portion of the nutrients we consume.
- Antibiotic Interactions: Oxalates are broken down in your gut and reducethe amount that passes through your digestive and urinary systems. After taking antibiotics, this effect gets reduced as antibiotics decrease the good bacteria in our gut that sometimes absorb oxalates.
What is a low oxalate diet?
A low oxalate diet contains a diet that has the amount of oxalate which does not exceed 50 grams per day. It is important to limit your oxalate intake, moderating your protein intake, staying well-hydrated and increasing calcium consumption. Doctors recommendfollowing the low oxalate diet for at least 3–6 weeks to improve the adverse health symptoms.
List of low oxalate foods –
Low oxalate foods are available and can be enjoyed as a part of a healthy diet. Given are the top low oxalate foods that you must add to your diet:
- Fruits – Mango, grapes, avocado, cherries, banana, papaya, passion fruit and melons
- Vegetables – Radish, peas, cauliflower, cabbages, cucumber and mushrooms
- Dairy products – Milk, yogurt, curd, butter, cheese and buttermilk
- Beverages – Water, apple cider vinegar, herbal tea and wine
- Grains – Barley, white rice, oat bran and corn bran
- Herbs and spices – Basil, rosemary, turmeric, ginger and cumin
- Poultry food – Chicken and eggs
Health benefits of low oxalate diet–
- Reducesthe formation of kidney stones: High oxalate concentration in your body can cause calcium oxalate stone in your kidney. Studies show that almost 75% of kidney stones developed from calcium oxalate. It is a vital step to control the high oxalate diet in order to prevent the formation of kidney stones.
- Helpful for autism patients: Individuals with autism may be predisposed to oxalate intolerance. Autistic tendencies have seen an improvement in symptoms if individuals consume a low oxalate diet.
- Reduces the risk of cystic fibrosis (CF) complication: CF is a hereditary lung and digestive disorder in which the body produces thick and sticky mucus that clogs the lungs and pancreas. To lower the risk of complications and dangerous risk factors, doctors always recommend consuming low oxalate foods.
- Prevents underactive thyroid problems: Excess oxalate dietcan store in various tissues and thyroid of the body and when this excess oxalate binds to a hormone released from the thyroid, it leads to the formation of crystals in the thyroid. It simultaneously reduces the activity of the thyroid gland and leads to the development of various symptoms including fatigue, weight gain, high cholesterol level, menstrual problems and others.
Side effects of oxalates in your body –
High oxalates in your body include:
- Pain
- Burning
- Fatigue
- Muscle aches
- Foggy brain
- Frequent urination
- Kidney stones
How to follow a low oxalate diet?
- Drink plenty of water
- Cut down excess vitamin C supplementation
- Avoid excessive sodium in diet
- Moderate consumption of high-oxalate diet
- Consume calcium-rich foods
Vitamins high in oxalates –
Oxalate is produced as an end product of Vitamin C or ascorbic acid. It is to be noted that the intake of a large dose of Vitamin C may increase the amount of oxalate in your urine. It may increase the risk of kidney stone formation.
What Are The Symptoms Of High Oxalates?
High oxalate results in symptoms like pain, cramps, dizziness and fatigue.
Final words –
Oxalates or oxalic acid is a naturally-occurring compound in plants which is consumed through our diet and produced as waste by body. There are various foods which are high in oxalates and other beneficial nutrients. When oxalates bind to calcium, they can increase the risk of kidney stones in some people. Doctors may recommend you to follow a strict low-oxalate diet if you havekidney stones or related diseases.The best practical approach is to eat more calcium-rich and low oxalate foods in your diet to help prevent kidney stones. In last, I hope this article is sufficient enough to provide the information about Health Benefits Of Oxalates.
