What is Oxalate and how does it affect health?
Oxalate (or oxalic acid) is a natural compound found in many plant-based foods. Although not harmful in nature, oxalate can combine with calcium in the urine to form calcium oxalate stones, the most common type of kidney stone.
According to Dr. YP Singh Rana, Director of the Department of Urology at BLK-Max Hospital, Delhi (India), foods rich in oxalate such as spinach, almonds, diced, chocolate and carbonated drinks can increase the risk of kidney stones through the convergence of calcium oxalate crystals.
However, for people who are prone to kidney stones or have a history of kidney disease, a diet rich in oxalate can pose a risk. Controlling oxalate intake and understanding foods containing oxalate is very important to protect kidney health.
Foods with high oxalate content
Some healthy foods we often eat may contain high oxalate content, such as:
Spinach: Contains about 100 milligrams of oxalate in half a cup cooked, which is the main cause of calcium oxalate stones.
Soy products: Tofu and soy milk can contain significant oxalates, especially tofu.
Almonds: Only 22 seeds (1 ounce) can contain 122 milligrams of oxalate.
Potatoes: Baked potatoes, especially the skin, contain oxalate.
Raspberries: Have a higher oxalate content than other fruits.
dates are: Each fruit provides about 15 milligrams of oxalate.
Who should care about oxalate content?
Although not all people who consume oxalate-containing foods have kidney stones, those at high risk include:
People with a history of kidney stones: kidney stones can recur if dietary stress is not controlled.
People with kidney disease: If you have kidney disease, reducing your oxalate intake will help protect your kidneys.
People with urinary problems: People with urinary problems should also limit foods containing oxalate.
If you are in the above group, seek advice from your doctor about the right diet to reduce the risk of kidney stone formation.
Conclusion
Dr. YP Singh Rana says oxalate can be an important factor in the formation of kidney stones, so it is important to understand foods rich in oxalate and know when to control your intake. Be careful when consuming foods rich in oxalates and maintain a balanced diet to protect kidney health.
