What foods have oxalic acid?

Oxalic acid is a naturally occurring compound found in many plants. It's important to note that while oxalic acid can bind with calcium and potentially decrease its absorption, most people can consume foods containing oxalic acid without any problems. However, individuals with kidney stones or those on calcium-restricted diets should be mindful of their intake.

Here are some foods high in oxalic acid:

Vegetables:

* Spinach: One of the highest sources of oxalic acid.

* Swiss chard: Similar to spinach in oxalic acid content.

* Beets: Both the leaves and roots contain a moderate amount.

* Rhubarb: The stalks are very high in oxalic acid.

* Collard greens: Another green leafy vegetable with significant oxalic acid.

* Parsley: Contains a moderate amount.

* Okra: Has a moderate amount.

Fruits:

* Strawberries: Contains a moderate amount.

* Blackberries: Similar to strawberries.

* Cranberries: Contain a significant amount.

* Rhubarb: The stalks are very high in oxalic acid.

* Starfruit: Contains a moderate amount.

* Figs: Contain a moderate amount.

Other foods:

* Cocoa powder: A significant source of oxalic acid.

* Tea: Black tea and green tea contain moderate amounts.

* Nuts: Some nuts like almonds and cashews have moderate levels.

* Soybeans: Contain a moderate amount.

* Some grains: Like buckwheat and quinoa.

Tips for reducing oxalic acid intake:

* Cooking: Boiling or steaming vegetables can reduce oxalic acid content.

* Variety: Don't rely solely on high-oxalic acid foods.

* Dairy: Pair high-oxalic acid foods with calcium-rich foods like milk or yogurt to help absorb calcium.

* Water: Drink plenty of water to help flush out oxalic acid.

* Consult a doctor: If you have concerns about oxalic acid intake, speak to your doctor or a registered dietitian.

Remember, oxalic acid is not necessarily harmful in moderate amounts. A balanced diet with a variety of foods is key to maintaining good health.