Many people believe that green vegetables and nuts are always good for health. However, consuming too many oxalate-rich foods can increase the risk of kidney stones, especially in people with sensitive constitutions.
Oxalate (oxalate acid) is a natural compound found in many plant-based foods such as green leafy vegetables, beets, nuts and chocolate. When it enters the body, oxalate can combine with calcium in the urine, forming calcium oxalate crystals, the main component of many types of kidney stones.
According to clinical nutritionist Edwina Raj (Aster CMI Hospital, India), regular consumption of oxalate-rich foods can increase the concentration of this substance in the urine. When oxalate levels are high, they easily combine with calcium and form small crystals in the kidneys. Over time, these crystals can develop into stones.
This risk increases if the body is not provided with enough water, causing urine to become concentrated and creating conditions for crystal formation. Therefore, drinking enough water every day is an important factor in helping to reduce the risk of kidney stones.
Regarding symptoms, Dr. Kapil Jain, senior consultant urology at RG Hospital (New Delhi, India) said that patients may experience symptoms such as lower back pain, painful urination, bloody urine, nausea or recurrent urinary tract infections. In many cases, kidney stones are the first signs of this disorder.
However, not everyone who eats oxalate-rich foods gets kidney stones. The risk also depends on the overall diet, water intake and metabolism of each person.
To limit the risk, a balanced diet should be maintained, not consuming too many oxalate-rich foods, and drinking enough water every day. In addition, supplementing enough calcium in meals can help reduce oxalate absorption, and it is necessary to limit salt and animal protein to control calcium levels in urine.
Some foods such as lemons and oranges contain citrate, a compound that can help reduce the risk of kidney stones. However, currently no food can remove kidney stones in a short time. With small stones, drinking enough water can help eliminate them through the urinary tract. If the stones are large or painful, patients need to be examined and treated medically.
People who have had kidney stones should consult a doctor or nutritionist to develop a suitable diet, limiting the risk of recurrence.
