Approximately 75% of all kidney stones are composed primarily of calcium oxalate which is what happens when Oxalates bind with calcium.
Oxalates are small molecules that are found in most foods , however certain foods contain a big amount of them.
The most well known food that contains a high amount of oxalates is spinach!
Did you ever feel like your teeth and mouth are feeling weird after eating raw spinach? These are the Oxalates in action!

Here is a list of foods high in Oxalates :

Spinach
Bran flakes
Rhubarb
Beets
Potato chips
French fries
Nuts and nut butters

So basicially why should we care for Oxalates?

Aside from causing kidney stones, Oxalates can also cause stomach aches , kidney pain and prevent absorption of minerals like iron, calcium and more.

So how can we lower the amount of Oxalates in our bodies?

• Limit the consumption high oxalate foods.
• Consume High Calcium foods together with the high oxalate foods, for example, dairy with spinach, if you are vegan you can eat brocoli, a good vegan source of calcium!
• Cook the high oxalate foods and get rid of the water, this will break down some of the oxalate chains and help you get rid of some of it.

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