Highest Oxalate Foods You Should Be Aware Of

Video transcript :-
Oxalate is a naturally occurring compound found in many plant-based foods.
In the human body, oxalates bind with minerals, especially calcium, to form crystals, which are usually excreted in urine in healthy individuals.
In most people, oxalates are harmless and get eliminated without causing any problem.
However, In susceptible individuals, especially those prone to kidney stones, high oxalate intake may increase the risk of calcium oxalate stone formation.
People with conditions like hyperoxaluria or malabsorption syndromes such as Crohn's disease are particularly at risk.
In this video I discuss five foods high in oxalates.
Number 1, spinach.
Spinach is one of the riches sources of oxalates, containing approximately 750 mg per 100g serving.
Cooking, especially boiling, can reduce oxalate levels by leaching them into the water.
Number 2, Rhubarb.
Rhubarb contains approximately 500mg of oxalates per 100g serving.
They are found mostly in the leaves, but the stalks also contain significant amounts and often linked to oxalate toxicity in excessive consumption.
Number 3, Swiss Chard.
Although nutrient dense, this vegetable is high in oxalates, packing about 645mg per 100g serving.
Number 4, Almonds.
Almonds are a popular tree nut with a high nutrient profile and a bunch of health benefits.
It is also a rich source of oxalate, packing approximately 450mg per 100g.
So, individuals prone to kidney stones should moderate their intake of almonds because of this reason.
Number 5, Dark chocolate.
Dark chocolate contains approximately 500 to 700mg of oxalates per 100g serving, depending on the brand and cocoa concentration.
Both unsweetened cocoa powder and dark chocolate are significant sources.
Although a favorite indulgence, it is best limited for people prone to oxalate kidney stones.

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