Housewives should know that Malabar spinach has nutritional value and diuretic effects. However, improperly processing Malabar spinach can increase the risk of kidney stones due to its high oxalate content.
Oxalate and its effects on kidney health
Oxalate is a natural compound found in many plants, including Malabar spinach. When consuming too much oxalate, the body may not excrete it all, leading to the formation of kidney stones, especially calcium oxalate stones.
According to research, cooking Malabar spinach by boiling can significantly reduce the content of soluble oxalate, from 30% to 87%, more effectively than methods such as steaming or baking.
How to prepare it safely for kidney health
To minimize the risk of kidney stone formation, housewives should apply the following cooking methods to help effectively remove oxalate.
Boil Malabar spinach: This is the most effective method in reducing the content of soluble oxalate. Research shows that boiling Malabar spinach in boiling water can reduce the amount of soluble oxalate by up to 87%%.
Do not use boiled water: After boiling vegetables, the boiled water contains a lot of soluble oxalate. Therefore, this water should be eliminated to reduce oxalate consumption.
Combined with calcium-rich foods: Calcium can bind to oxalate, forming insoluble calcium oxalate, which helps reduce the absorption of oxalate from the digestive tract. Combining Malabar spinach with calcium-rich foods such as milk or shrimp can help reduce the effects of oxalate.
Notes when processing Malabar spinach:
Do not eat raw Malabar spinach: Eating raw Malabar spinach can increase the risk of high oxalate absorption, affecting kidney health.
Do not cook Malabar spinach for too long: Cooking Malabar spinach for too long can lose beneficial vitamins and minerals. Therefore, you should cook just cooked vegetables to preserve nutrition.
Ensure hygiene when processing: Wash Malabar spinach before processing to remove dirt and possible leftover chemicals.
