Oxalic acid, an organic acid that is ubiquitous in plants, has attracted attention for its complex relationship with human health. However, many misconceptions surrounding oxalic acid also follow. This article will reveal common misconceptions about oxalic acid and provide scientific explanations and recommendations.
Myth 1: Oxalic acid in the body comes entirely from food
Truth: The human body can also produce oxalic acid on its own. During sugar metabolism, oxalic acid is produced after glucose is broken down. In addition, substances such as vitamin C may also be converted into oxalic acid after being metabolized in the body. Normally, oxalic acid is converted to uric acid and excreted from the body.
Myth 2: All vegetables are rich in oxalic acid
Truth: The oxalic acid content of vegetables varies widely. Vegetables with an astringent taste, such as spinach and beets, have a higher content of oxalic acid, while cruciferous vegetables such as cabbage and cabbage have a lower content of oxalic acid. In addition, the oxalic acid content of radishes and carrots is between 0.2%~0.5%, which is a low-oxalic acid vegetable.
Myth 3: Only vegetables contain oxalic acid
Fact: Oxalic acid is not only found in vegetables, certain fruits such as blackberries, strawberries, as well as chocolate, tea, coffee, soybeans, and whole grains, among others, also contain oxalic acid, although the amount is generally lower than that of high-oxalic vegetables.
Myth 4: Kidney stones are caused by oxalic acid
Truth: Kidney stones can form for a variety of reasons, including calcium oxalate stones, calcium phosphate stones, and uric acid stones. Although oxalic acid accumulation may lead to kidney stones, not all people with kidney stones consume too much oxalic acid. Genetic variation, dietary habits, water intake, etc., are also influencing factors.
Myth 5: Eating spinach and tofu together can easily cause kidney stones
Truth: In fact, the calcium in tofu can help bind oxalic acid in the gut to form a hard-to-absorb calcium oxalate complex, which lowers the oxalate concentration in the urine and helps prevent kidney stones. Therefore, it is beneficial to increase the intake of high-calcium foods appropriately.
Myth 6: The intake of foods high in oxalic acid should be reduced as much as possible
Truth: For normal people, there is no need to worry too much about oxalic acid intake. People with kidney stones or people with a family history should reduce the intake of foods high in oxalate in moderation. Patients with gout should also be aware because oxalic acid may inhibit uric acid excretion. Oxalic acid is soluble in water, and 40%~70% of oxalic acid in vegetables can be removed by blanching.
Oxalic acid is not a predator, but a natural ingredient found in a variety of foods. Understanding the truth about oxalic acid and adjusting your diet reasonably can effectively avoid its potential health risks. For people with specific health conditions, such as kidney stones, you should follow your doctor's advice and adjust your diet appropriately. Through the scientific approach, we can make better use of the nutritional value of food while avoiding unnecessary health risks.