Oxalate-rich foods

Some foods rich in oxalates of plant origin are spinach, beets, okra or cocoa powder, for example.

Oxalates are substances found in some foods that facilitate the formation of kidney stones. Therefore, avoiding foods rich in oxalates is important to prevent the appearance of kidney stones, which causes symptoms such as severe back pain and pain when urinating, for example.

Oxalate-rich foods

Other oxalate-rich foods

Table of oxalate-rich foods

Foods	Quantity of oxalates in 100 g of food
Cooked spinach	750 mg
Beet	675 mg
Cocoa powder	623 mg
chili	419 mg
pasta with tomato sauce	269 mg
Soy biscuits	207 mg
Nuts	202 mg
Roasted peanuts	187 mg
Okra	146 mg
Chocolate	117 mg
Parsley	100 mg

Oxalic acid or oxalate, in addition to facilitating the formation of kidney stones, also impairs the absorption of many nutrients by the body. Therefore, the foods mentioned in the table should not be eaten in large quantities.

How to decrease diet oxalates

To decrease the amount of oxalate without excluding these foods from the diet it is important to consume them only after scalding them with boiling water and dispensing the first cooking water, which is very important to do especially with spinach as it is very rich in oxalates.

This is because you should not completely exclude all vegetables rich in oxalate from the diet, as they are also rich in iron and other important nutrients for a balanced diet.

A diet for kidney stones, for example, should have a low intake of oxalates daily, which should not exceed 40 to 50 mg / day, which corresponds to not eating more than one tablespoon of beet a day, for example.