Kidney Stone History, Avoid Vegetables Rich in Oxalic acid

Oxalic acid is very bad for people having history of kidney stone. Learn about some common foods in high Oxalic acid, which should be avoided.

Oxalic acid is a colorless, crystalline, toxic organic compound that is found in various vegetables and pulses. Its chemical formula is C2H2O4. The intake of oxalic acid affects calcium uptake inside the body. When this organic compound combines with calcium, calcium oxalate is formed. Calcium oxalate is main component of the kidney stone and has low solubility.

The excess intake of high oxalate vegetables as well as proneness of the body to form more stones in some individual can cause recurrent formation of the kidney and urinary stones. In such cases, oxalate rich foods should be used less or avoided. The highest level of oxalate is found in amaranth, aroid or arum, goosefoot, buckwheat and wood sorrel family. Here is given list of such food items that are high in oxalate contents. This is not the complete list but some of the commonly eaten vegetables.

Foods with very high oxalate content (over 50 mg per serving): Spinach, Chaulai, Swiss chard, Soy milk, Soy burger, Other Soy products, Green gooseberries, Amaranth, Buckwheat, Wheat bran, Almonds, peanuts.

Foods with high oxalate (10-50mg per serving): Beans, Celery, Dandelion, potatoes, Kiwi, grapes, Beer, Beets, Blackberries, Black and red raspberries, Blueberries, Chocolate, Eggplant, Parsley, Tea, Tofu, Tomato soup

VegetableServing sizeApproximate Oxalic acid content
Beet greens, cooked½ cup916 mg
Spinach, cooked1/2 cup750 mg
Amaranth100 gm770 mg
Beets, cooked1/2 cup675 mg
Chard, Swiss, leaves cooked1/2 cup660 mg
Beets, pickled cup1/2500 mg
Amla100 grams300 mg
Dandelion greens, cooked1/2 cup246 mg
Okra, cooked8-9 pods146 mg
Potatoes, sweet, cooked1/2 cup141 mg
Turnip greens, cooked1/2 cup110 mg
Carrots, cooked1/2 cup45 mg

Although lots of green leafy vegetables, pulses and certain other food items contain oxalates in more or less amount, but mainly consumption of only certain oxalate-containing foods is likely to significantly increase urinary oxalate and stone formation. One such group is spinach, rhubarb, beets, nuts, chocolate, wheat bran, strawberries, peanuts, almonds, and tea. But every study has not found tea to significantly increase urinary oxalate.

If a person has history of the kidney stones formation, and genetic prone to such condition than he/she must try to avoid high oxalate foods.

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