Credit

written by Edward Casanova | Nov 19, 2019
Oxalates are anti-nutrients that interfere with the absorption of minerals, especially calcium and magnesium.

Oxalate (IUPAC: ethanedioate) is the dianion with the formula C2O2−4, also written (COO)2−2. Either name is often used for derivatives, such as salts of oxalic acid, for example sodium oxalate Na2C2O4, or dimethyl oxalate ((CH3)2C2O4).

X-ray crystallography of simple oxalate salts shows that the oxalate anion may adopt either a planar conformation with D2h molecular symmetry or a conformation where the O–C–C–O dihedrals approach 90° with approximate D2d symmetry. 1

The crystals are dependent upon the size of the alkali metal to which they are bound. 2

Our intestines play a crucial role in oxalate balance, and Oxalobacter formigenes (Of) is an anaerobic bacterium that lives in the large intestine and utilizes oxalate as its exclusive energy source. 3

We normally excrete oxalates through the urine. However, high doses of oxalate consumption can cause serious trouble for us.

Oxalate is a component of oxalic acid, which is used for rust-removal because oxalate forms water-soluble derivatives with the ferric ion.

Common health issues

Common problems with high oxalate consumption may go hand in hand with high concentrations of calcium and uric acid (normally raised with high acid food such as meat, dairy and poultry), lack of the normal diurnal rhythm of urine, deficiency of crystallization-inhibiting glycosaminoglycans and low urine volume. Of these, urine volume and oxalate excretion are the most important factors. 4

The normal daily intake of oxalates for omnivores ranges from 70 to 930 mg, but for vegetarians or vegans it goes from 80 to 2000 mg. 4

An excess oxalate level in the blood is termed hyperoxalemia, and high levels of oxalate in the urine is termed hyperoxaluria. Primary hyperoxaluria is a rare, inherited condition, resulting in increased excretion of oxalate, with oxalate stones being common.

Oxalates can form sharp, knife-like crystals in the body. These crystals can lodge in tissues and organs, causing pain and inflammation. 5

Most people can handle low to moderate amounts of oxalate accumulation in the body. But problems like kidney stones develop when there are excessively high levels of oxalates (normally found in high amounts in plants such as spinach, raw or boiled)

High oxalate consumption can also affect the bones, blood vessels, nerves and bowels (guess Popeye was nothing more but fantasy). 6

Foods high in oxalates

Not all that’s green is healthy.

We normally produce our own oxalate in the liver during glycolate metabolism. It is an end-product that is excreted in the urine as a waste since it does not have any known benefit to humans. 7

Notwithstanding, we also get oxalates from plants (they use it as a means to get rid of excess calcium). Most of the oxalate can be found within the bark, fruit, nuts and leaves.

The New England Journal of Medicine reported acute oxalate nephropathy "almost certainly due to excessive consumption of iced tea" in a 56-year-old man, who drank "sixteen 8-ounce glasses of iced tea daily" (roughly 3.8 liters). The authors of the paper hypothesized that acute oxalate nephropathy is an underdiagnosed cause of kidney failure and suggested a thorough examination of patient dietary history in cases of unexplained kidney failure without proteinuria (an excess of protein in the urine) and with large amounts of calcium oxalate in urine sediment. 8

Plant-based foods are packed with a variety of nutrients as well as phytochemicals but we should consider that there’s no one diet fits all, even if it’s packed with greens.

Some people are better than others at getting rid of oxalates but if you want to take extra precautions avoid or reduce your consumption of rhubarb, spinach, beetroot, strawberries, nuts, chocolate, cocoa and tea as well as reduce your Vitamin C intake (ascorbic acid), needless to say avoid supplementation of it.

Here are some sources for you to verify the oxalate content in different foods:

1. The Oxalate Content of Food
2. Oxalate.org

Who should avoid high consumption?

A study found that the percentage of people who have O. formigenes (the bacteria responsible for breaking down the oxalates) in their digestive tracts is only 38% in the states, compared to 77% in Korea.

Low levels of this bacteria are often caused by overprescribed antibiotics such as azithromycin, ciprofloxacin, doxycycline, gentamicin, and tetracycline.

So, if you are someone with a history of kidney stones, digestive problems, micronutrient deficiencies, fat malabsorption, leaky gut or inflammation, yeast and/or fungi overgrowth or even a healthy person you may want to limit or avoid the intake of those high in oxalate foods.

Also, don't use this post as an excuse to leave your plant-based diet or to promote your keto or carnivore endeavors.

It is possible to have a healthy vegan diet that's low in oxalates. You can go to Nutritionfacts.org and check some of the videos Dr. Greger has uploaded about the topic.

And always, look after a healthy gut and drink plenty of water.

What do you think?

Thanks for reading. If you liked this post, upvote and share it with your friends. That helps me create awesome content.

Feel free to curate it, as long as you include the original authors, and follow me for more fitness wisdom (my network).

Next: What's the Deal with Vitamin D Supplementation?

I’d appreciate you seeing my affiliate links; they allow me to earn an extra on the side.

• Earn crypto with these browsers
• Brave
• CryptoTab
• The best cold storage wallets for crypto
• Ledger
• Trezor
• KeepKey
• Freelance and get paid in BTC
• Cryptogrind
• Online shopping with BTC
• Bitify
• Buy crypto
• Binance
• Coinbase
• May the universe return you twice your tip:
• BTC: 1FHztiqtUiAjNVfAGo1uQXe6hYHNTmnj9
• ETH: 0xed3ef7a6665e094694c574aeacf5190fd8cc5402

Have an epic one!

References:

1. https://doi.org/10.1021%2Fed200202r
2. https://doi.org/10.1016%2F0166-1280%2890%2985053-P
3. http://dx.doi.org/10.1681/ASN.2016020132
4. https://www.researchgate.net/publication/263735040_Oxalates_in_human_foods
5. https://www.functionaldiagnosticnutrition.com/oxalates-healthy-foods-can-dangerous-body/
6. https://www.healthhype.com/hyperoxaluria-high-oxalate-levels-in-the-urine.html
7. https://www.healthhype.com/hyperoxaluria-high-oxalate-levels-in-the-urine.html
8. https://www.ncbi.nlm.nih.gov/pubmed/25830441

This is a curated post made from different sources. The health information here is provided as a resource only and is not to be used or relied on for any diagnostic or treatment purposes, nor intended to be medical education, nor creating any client-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Always do your own research and consult your health care provider before making any healthcare decisions, for guidance about a specific medical condition or fitness purposes. Edward Casanova shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.