What are Oxalates?
Oxalates are naturally occurring compounds in plants that serve several essential survival functions. They act as a defense mechanism against herbivores, regulate internal calcium levels, detoxify heavy metals, and aid in light capture for photosynthesis
Why do we care about oxalates?
- kidney stones
- block absorbtion of calcium and other minerals
Should foods containing oxalates be avoided?
Although oxalates themselves do not provide any known health benefit to humans, they are found in foods that are rich in many valuable nutrients:
- anti-oxidants: compounds that help prevent cells from damage from free radicals
- essential nutrients
- minerals
- vitamins
- dietary fiber
References for oxalate content of various foods
These references provide actual oxalate content of various foods. Focus more on the numbers and less on the categories - "high oxalate" covers a very broad range, and each individual has different limits depending on other health conditions (such as whether they are prone to kidney stones). Goals should be set with your healthcare provider.