Originally published March 19 2015
Could excessive oxalates be causing problems in your body?
by Dr. David Jockers
(NaturalNews) Fruits, vegetables, nuts, and even dark chocolate are without question staples of a healthy diet. But did you know that some of these highly nutritious foods might be poisoning your body and sending your defense mechanisms into chronic overdrive? Nature's weapon of choice in this matter is a compound called oxalate. Could excessive oxalates be causing problems in your body?
Many people are just learning of the benefits of limiting oxalates in their diet and are finding relief from symptoms such as inflammatory conditions, autoimmune issues, mineral deficiency, and perhaps even autism. Although chances are you haven't heard of oxalate until now, odds are greater that you may have a form of oxalate intolerance or know someone suffering from symptoms of excess oxalate.
Oxalate: What is it?
Oxalates are naturally occurring compounds in plants, animals, and humans (1). The body is naturally able to synthesize oxalates from various compounds such as excess vitamin C, fructose, and yeast. Vitamin B-6 deficiency, magnesium deficiency, and thiamine deficiency are also ideal circumstances for increased oxalate synthesis. (2, 3) Unfortunately, oxalates are also found in high concentrations in some of the healthiest foods that we eat on a daily basis. When your body is unable to metabolize oxalates effectively, health problems can occur.
Foods containing oxalate
Dietary oxalate foods are excellent sources of key nutrients such as vitamin C, folate, and fiber and are obvious essentials to maintaining a healthy body. While you read the following list that provides examples of foods containing oxalate, think of what food alternatives have the nutrients that these sources provide. (1, 4)
Fruits: Highest concentrations include avocados and many citrus fruits such as lemon or grapefruit. Lower levels found in most berries, apples, plantains, watermelon, and cantaloupe.
Vegetables: Very high oxalate concentration is found in beets, olives, rhubarb, spinach, turnip, and yams. Other food sources are mustard greens, most beans, and artichokes. Little to no oxalate concentration is found in broccoli, cabbage, cauliflower, cucumber, iceberg lettuce, mushrooms, zucchini, or scallions.
Dairy: Most food sources contain little to no oxalates. Examples include eggs, cheeses, yogurt, and plain milk (chocolate is a source of oxalates so stay from the chocolate milk).
Grains: A concentration of oxalates is measured in all grains such as whole wheat, oatmeal, brown rice, corn grits, couscous, soy flour and buckwheat. Little to no oxalates are concentrated in flaxseed, barley malt flour, corn bran and oat bran.
Meat, fish and alternatives: Alternative protein sources such as veggie burgers, soy burgers and tofu burgers are very high in oxalates. Most meats such as buffalo, ham, hamburger, turkey, and wild game contain low to no levels of oxalates. All fish except for tuna contain little or no oxalates.
Nuts and seeds: All nuts are high in oxalate concentration; the concentration in almonds is quadrupled that of a single serving of mixed nuts. Flaxseed contains little to no oxalates.
Other: Oxalates are available in processed snacks and beverages including potato chips and hot chocolate. Red and white wine contain little to no oxalates.
Oxalate elimination diet
An individual with a healthy gut and otherwise healthy immune system can generally tolerate low levels of oxalate from foods. Individuals with either common or rare conditions associated with excess oxalate concentrations in the body may benefit from eliminating dietary sources of oxalate.
Researchers suggest that you do not need to completely eradicate every source of oxalate foods from your diet as much as you should limit the consumption to less than 50 mg daily. Keep in mind that one cup of raw spinach contains this dietary dose. (1)
Sources:
1) http://www.whfoods.com
2) http://www.lowoxalate.info
3) http://www.thevpfoundation.org
4) https://regepi.bwh.harvard.edu
About the author:
Dr David Jockers is a Maximized Living doctor and owns and operates Exodus Health Center in Kennesaw, Georgia where he specializes in functional nutrition, functional medicine and corrective chiropractic care to get to the underlying cause of major health problems.
His website features great articles on natural health and incredible recipes. He is the author of the best-selling book SuperCharge Your Brain - the complete guide to radically improve your mood, memory and mindset. He has over 50,000 active followers on his social media and email newsletter and is a big influencer in the Primal Health movement.
Dr. Jockers is also available for long distance consultations and health coaching to help you beat disease and reach your health goals. For more information got to www.drjockers.com
Dr David Jockers is a Maximized Living doctor and owns and operates Exodus Health Center in Kennesaw, Georgia where he specializes in functional nutrition, functional medicine and corrective chiropractic care to get to the underlying cause of major health problems.
His website features great articles on natural health and incredible recipes. He is the author of the best-selling book SuperCharge Your Brain - the complete guide to radically improve your mood, memory and mindset. He has over 50,000 active followers on his social media and email newsletter and is a big influencer in the Primal Health movement.
Dr. Jockers is also available for long distance consultations and health coaching to help you beat disease and reach your health goals. For more information got to www.drjockers.com
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