2024-08-18 16:00:22
Oxalates are not very popular among people who care about their diet and health. These substances found in many foods can interfere with the absorption of certain minerals and predispose to kidney problems. However, are they dangerous?
Green leafy vegetables, fruits and plant extracts are very popular among people looking to take care of their health. However, many of these foods contain oxalate or oxalic acid, A substance that many consider to be an “antinutrient.”
Although small amounts of oxalate are harmless, excessive intake can inhibit the absorption of essential nutrients and increase the risk of kidney stones. Find out what nutrients it contains and what you should remember about using it.
What is oxalate and how does it work in the body?
Oxalates It is a divalent anion derived from oxalic acid. This chemical is found in many vegetables and is also produced by the body during metabolism.
Oxalic acid is an organic compound are found in many plants, including green leaves, vegetables, fruits and seeds. It usually binds to minerals, forming oxalates.
In nutritional science the terms “oxalic acid” and “oxalate” are used interchangeably.
Once it is, can bind to minerals in the intestine and form compounds that are excreted in feces or urine, such as calcium oxalate and iron oxalate. However, in susceptible people, a diet high in it can increase the risk of health problems such as kidney stones.
But in addition to getting it from food, the body can produce oxalate on its own, as a waste product. Vitamin C, for example, also can change in this article when it is metabolized.
Although in small doses it is not harmful, Excessive amounts can inhibit the absorption of essential nutrients and increase the risk of kidney stone formation.
Oxalic acid is also used in industry to remove rust, stains, wax, clean wood, polish, textiles and in laboratories as an anticoagulant in blood samples.
Foods rich in oxalate
Oxalate is found in almost all plants, but some have higher amounts. Foods of animal origin contain only trace amounts. Next, Here is a list of foods high in oxalate:
- Okra
- Cacao
- Chard
- Peanut
- Licorice
- Potato
- Endive
- black tea
- Rhubarb
- Money
- Cashews
- Carambola
- Beet
- Almonds
- green turnip
- blue fenugreek
Many of these foods are healthy and contain antioxidants, fiber, and other important nutrients. Therefore, It is not recommended that most people avoid them, since removing it can be harmful.
Only those with intestinal insufficiency or a history of kidney stones may need to limit their use if a doctor recommends it.
How to reduce oxalate in food?
Foods that cause kidney stones may include those that contain oxalates. For those who must follow a diet low in this component due to medical indication, Here are some useful tips:
- Avoid supplemental vitamin C, as it can be converted to oxalate in the body.
- Limit oxalate to 50 milligrams (mg) per day, reducing foods on the menu.
- Drink plenty of water, at least two liters per day, to prevent stone formation.
- Cooking vegetables rich in oxalate to reduce their content and eliminate cooking water.
- Eat probiotics to maintain healthy intestinal flora and contribute to the process of oxalate absorption.
- Take enough calcium, between 800 and 1,200 mg per day, to reduce oxalate absorption. Add cheese, yogurt, canned fish with bones and broccoli to drink from natural sources. Use supplements if your doctor tells you to.
Eating a balanced diet rich in nutrients is important for overall health and can help reduce the risks associated with oxalate consumption.
Always It is advisable to consult a doctor or nutritionist before making changes to your diet, especially if you have a history of kidney stones.
Dangers of using too much oxalate
Eating too much and regular foods that are rich in oxalate It can cause some negative health conditions in some people.
Less absorption of minerals
One of the main health concerns associated with oxalate is that It can bind to minerals in the intestine and prevent their absorption and use by the body. For this reason, many people consider it an “antinutrient.”
For example, spinach is high in calcium and oxalate. In front of the second may limit acceptance of the first. This effect is aggravated when combined with fiber, making it even more difficult to take advantage of the elements.
However, Not all minerals in foods will bind to oxalate. Continuing with the previous example, calcium intake from milk is not affected when eaten together with cash.
The “antinutrient” label suggests that oxalates have a negative effect on health. However, this effect is not as important as it may seem, since The body has mechanisms to take advantage of nutrients from food, even those containing oxalic acid.
Stone formation disease
Most people have low levels of oxalate and calcium in their urine. These are usually dissolved and removed without causing problems.
However, in those with a prognosis, These compounds can form crystals and then stones. According to the lessonsthis condition occurs if oxalate levels are high and urine volume is low.
Excessive consumption of oxalates can contribute to the formation of kidney stones, especially calcium oxalate stones, the most common type.
Oxalate restriction was previously recommended for all patients with kidney stones. Today, however, this type of food is prescribed only for those who have high levels of this component in their urine.
In addition, most urinary oxalates are produced by the body and do not come from food. For this reason, the most important recommendation is to maintain adequate hydration to dilute urine and prevent the accumulation of crystals in the kidneys.
Other problems
There are claims about the relationship between a high intake of oxalates and the development of Autism Spectrum Disorder (ASD) and vulvodynia, chronic pain. However, Scientific evidence does not support these claims.
For vulvodynia, studies are not supported recommendation of a diet low in oxalates. The lack of conclusive data highlights the need for further research to better understand the nutritional and metabolic factors that influence this condition.
In the case of autism, some studies show that children with ASD has a higher oxalate level than the reference values, which can influence the development of the muscle and contribute to the pathogenesis of the disorder. However, the evidence is not enough to establish a relationship.
Oxalate absorption in the intestine
Oxalate that we eat and that is made by our body can be damaged by intestinal bacteria Oxalobacter formigenes, that is used as a source of energy. This reduces their availability to be absorbed by the body, bind to minerals and crystallize.
Although bacteria They are often abundant members of the human intestinal microbiota, some people have lower levels. This explains the greater predisposition of some patients to develop kidney stones more than others.
Those who use antibiotics regularly they may have changed plants and an increased risk of ingesting more oxalate. Inflammatory diseases or surgeries that alter bowel function, eg bypass inner, also have an effect in the process of this component.
Should you avoid them?
Oxalate is a natural substance found in many healthy foods. Although people prone to kidney stones may benefit from a diet low in this compound, There is no need to avoid foods that contain them if you are healthy.
Healthy people do not need to avoid foods that are heavy because they are high in oxalates.
If you have a history of kidney stones and are concerned about your diet, consult a specialist. With personal guidance, you can follow the path that is best for your kidney health and overall well-being.
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