Oxalic Acid (Oxalate): Good or Bad?

Oxalic is otherwise known as ethanedioic acid which is of a crystal form with no colour and is a toxic antinutrient that is present in green leafy vegetables.

The scientific formula of oxalic acid is (C2H2O4) with the form of crystalline hydrate, (COOH)2·2H2O.

Mainly oxalate is used for an acid rinse in the laundries so as to remove dust and ink stains in the best way. It has the properties to convert insoluble iron compounds into a soluble complexion.

Are they really good or bad?

Well, as we know green leafy vegetables are packed with rich nutrients which are necessary to maintain the health of your body.

So, what to do with this Oxalic content in the most essential food like plant foods and should we avoid these foods or not?

In this article, Addnutri brings you the right and exact information about the health benefits of Oxalic acid.

What is Oxalic acid?

Oxalic acid is considered to be an organic element present in most of the plants. It is present in leafy vegetables, fruits, nuts, and seeds, etc. Oxalic acid, otherwise termed as Oxalic acid is minerals in plants. These are also produced in the human body on its own.

When vitamin C is metabolized, it can be converted into oxalic acid. When you consume oxalic acid, this will be bound into minerals forming compounds such as calcium oxalic acid and iron oxalic acid. This conversion happens in the colon as well as in kidneys and in the urinary tract. These oxalic acids are discharged from your body through urine.

If you are sensitive to food intake, a high oxalic acid diet can increase the risk of kidney stones and other health ailments.

Acute renal failure due to oxalic acid poisoning

When there comes an excess of calcium oxalate in your renal system, which gets deposited in your kidney’s proximal tubes. This will give rise to necrosis of the tubular epithelium.

In this way, the kidney will be dysfunction and lead to electrolyte imbalance. When your renal tubes are obstructed by the crystals, it will lead to renal damage.

Oxalic acid will lead to low Mineral Absorption

The main health problem of oxalic acid is that it gets bind to minerals in your gut and therefore preventing your body to absorb it.

For instance, green leaves like spinach consists of high nutritional value like calcium. These are foods high in oxalate. It also contains oxalate which prevents the calcium from getting absorbed in your body.

When you intake fiber-rich foods, it will again prevent nutrients to get absorbed in your body from these foods with the changes in the oxalic acid structure in your body.

However, not all minerals in the foods bind oxalic acid in your body. Even though calcium in the foods like spinach is less absorbed in your body due to its oxalic acid presence, when milk and spinach are taken together, the calcium absorption will not be reduced.

Possibility of Kidney Stones

Calcium and small quantities of oxalic acid are available in the urinary tract simultaneously, however they stay broke down and cause no issues.

In any case, the oxalic acid uses through foods at times they tie to frame crystals. In certain people, these crystals can prompt the development of stones, particularly when oxalic acid is high and pee volume is low

Little stones frequently don’t cause any issues, yet huge stones can cause serious pain, queasiness, and blood in the urine as they travel through the urinary tract. That exactly is the oxalic acid powder.

In spite of the fact that there are different kinds of kidney stones, about 80% are comprised of calcium oxalic acid.

Thus, individuals who have had one scene of kidney stones might be educated to limit their utilization with respect to food high in oxalic acid

However, in all cases oxalic acid in food limitation is never again prescribed to each individual with kidney stones. This is on the grounds that the vast majority of the oxalic acid found in pee is created by the body, as opposed to consumed from food.

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Most urologists now just recommend a severe low-oxalic acid diet (under 50 milligrams for every day) for patients who have elevated levels of oxalate in their urine.

Also, it’s necessary to be tried now and again to make sense of how a lot of limitation is important.

Other health issues of Oxalic acid

Is this acid bad for you?

Some cases that a high oxalic acid intake might be connected to the improvement of chemical imbalance.

Other state these acids might be connected to vulvodynia, which is described by unexplained vaginal pain.

In view of study results, specialists accept neither of these disarranges is likely activated by dietary oxalic acids

In any case, when 59 women with vulvodynia were treated with a low-oxalic acid diet and calcium supplements, about a quarter experienced enhancements in symptoms

Studies also say that dietary oxalic acid may compound, instead of the cause, the condition.

A few online studies do interface oxalic acids with chemical imbalance and vulvodynia, yet just a couple of studies have investigated potential associations. Further research is required.

Healthy Foods with Oxalic acid

There are foods high in oxalate. A few critics of low-oxalic acid diets down say people are better to avoid the foods with oxalic acids, since they may have negative health impacts.

However, it isn’t so basic. A considerable lot of these are healthy foods that contain significant cell reinforcements, fiber, and different supplements.

In this manner, it is anything but a smart thought for a great many people to totally quit eating high-oxalate foods. This will give you an exact idea on what foods have this acid?

Many foods that contain oxalic acids are flavourful and give numerous medical advantages. Keeping away from them isn’t vital for a great many people, and may even be hindering.

How Oxalic acid is absorbed in your gut?

A part of the this acid you eat can be separated by microorganisms in the gut, which occurs before it can tie to minerals.

One of them, Oxalobacter formigenes, really utilizes it as a vitality source. It fundamentally lessens the sum your body absorbs.

However, a few people don’t have quite a bit of these microscopic organisms in their gut, as anti-toxins decline the quantity of O. formigenes colonies.

Additionally, studies have discovered that people with inflammatory bowel disease have an expanded risk of creating kidney stones.

This is halfway in light of the fact that they can’t control the measure of oxalic acid they assimilate.

Also, raised degrees of oxalate have been found in the urine of patients who have had gastric detour medical procedures or different medical procedures that change gut work (15Trusted Source).

This proposes individuals who have taken anti-microbials or experience the ill effects of gut brokenness may profit more from a low-oxalic acid diet.

Most healthy people can eat foods high in oxalate without issues; however, those with adjusted gut capacity may need to limit their intake based on the properties of oxalic acid.

Oxalic Acid Foods

These acids are found in practically all plants, yet a few plants contain exceptionally high quantity while others have practically nothing. Animal foods contain just follow amounts.

Foods high in oxalic acid (100–900 mg for each serving) include:

  • Beet greens
  • Rhubarb
  • Spinach
  • Swiss chard
  • Endive
  • Beets
  • Cocoa powder
  • Kale
  • Sweet Potatoes
  • Peanuts
  • Turnip greens
  • Star fruit

The measure of this acids in vegetables fluctuates from amazingly high to low, and “high-oxalic acid” is delegated 100–900 mg for each serving.

Low-Oxalic acid Diet

People who are put on the low-oxalic acid formula that abstains from food for kidney stones are normally trained to eat under 50 mg of it every day.

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Here are a couple of tips on the most proficient method to follow a low-oxalic acid diet:

1. Limit oxalic acid to 50 mg per day: Pick a variety of foods animal and plant sources of foods extremely low in oxalate
2. Boil oxalic acid-rich vegetables: Boiling vegetables can decrease their oxalic acid content from 30% to practically 90%, contingent upon the vegetable.
3. Drink plenty of water: Focus on at least 2 liters day by day. If you have kidney stones, drink enough to deliver in any event 2.5 liters of urine a day. Otherwise, you may get oxalic acid to dehydrate issues.
4. Get enough calcium: Oxalic acid and calcium have a high connection. Calcium ties to oxalic acid in the gut and decreases the sum your body retains, so attempt to get around 800–1,200 mg for each day.
Foods high in calcium and low in oxalic acid include:

  • Yogurt
  • Cheese
  • Canned fish
  • Bok choy
  • Broccoli

Diets with under 50 mg of oxalic acid for each day can be adjusted and nutritious. Calcium also diminishes its retention.

You can also see some of the healthy vegan diets with the above listed vegetables which have low oxalic acid content

Is it necessary to avoid Oxalic acid?

People who will in general structure kidney stones profit by a low- oxalate diet.

However, sound people attempting to remain healthy don’t have to keep away from nutrient-dense foods since they are high in this acids.

It is basically not a nutrient of worry for a great many people.


If you are worried about what is an oxalate and how do you eliminate it from your body, then below are some of the effective ways to reduce oxalate from your body:

• Consume less high-oxalic acid foods.

• Increase the measure of calcium in your eating routine.

• Limit the vitamin C food of your eating routine.

• Drink the perfect measure of liquids consistently.

• Eat the perfect measure of protein every day.

• Reduce the measure of sodium in your eating regimen.

Boil oxalic acid-rich vegetables: Boiling vegetables can lessen their oxalic acid content from 30% to practically 90%, contingent upon the vegetable. Drink a lot of water: Aim for at least 2 liters day by day. On the off chance that you have kidney stones, drink enough to create in any event 2.5 liters of pee a day

Pain in your side and back that can be extreme, and may come in waves.

· Pain when you urinate.

· Blood in your urine, which can look red, pink, or darker.

· Shady urine.

· Cloudy urine.

·A pressing and steady need to urinate.

· Nausea and vomiting.

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