Oxalates - a quick dive! As deep as I can get in 90 seconds!
Oxalates are part of a plants unique biology. They act as a deterrent against being eaten by other creatures, have antimicrobial properties, help the plant to store calcium and also help support the plant by forming oxalate crystals.
In essence they are organic acids that can bind to form complexes with minerals.
They are found in vegetables: such as spinach and also beetroot, fruits: berries and rhubarb, nuts and seeds, such as almonds, cashew nuts and sesame seeds, beans and soy, many grains and even cacao aka dark chocolate.
For humans, they can have antioxidant benefits, but they can also bind irreversibly to calcium.
For the vast majority of people these are not problematic, particularly because the foods they are found in are healthy food choices.
However they have been linked to increased risk of kidney stones and some people can experience joint pain from the calcium oxalate crystals.
Cooking can reduce oxalates in our food, but should we really be avoiding them?
Oxalates want to bind with calcium, its is one of their primary ‘jobs’ so they will bind to some of the calcium we consume at a meal.
This is a GOOD thing. So rather than concerning ourselves about reduced absorption of calcium, we need to consider the following. When oxalates bind to calcium, they for a complex called calcium oxalate.
This cannot be absorbed and exits the body via the gut.
Unbound oxalates however, can enter the bloodstream where they are more likely to bind to calcium in the kidneys or joints leading (in some people) to other problems.
Those who consume a LOW CALCIUM diet may be more susceptible to the effects of oxalates. One tip is to eat calcium rich foods in meals.
Great high calcium foods include calcium set tofu, a yogurt based salad dressing, grated Parmesan, some feta cheese, sardines with their bones, tahini or sesame seeds.
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
Working out of her busy practice, Dominique Ludwig Nutrition and Meyer Clinic, she has helped well over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2.
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DISCLAIMER: Videos published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
