Category: υγεία

Polyuria

Polyuria is a condition usually defined as excessive or abnormally large production or passage[1] of urine (at least 2.5[2] or 3[3] L over 24 hours in adults). Frequent urination is sometimes included by definition,[4] but is nonetheless usually an accompanying symptom. Increased production and passage of urine may also be termed diuresis.[5][6]

Polyuria often appears in conjunction with polydipsia (increased thirst), though it is possible to have one without the other, and the latter may be a cause or an effect. Psychogenic polydipsia may lead to polyuria.

Polyuria is physiologically normal in some circumstances, such as cold diuresis, altitude diuresis, and after drinking large amounts of fluids.

The most common cause of polyuria in both adults and children is uncontrolled diabetes mellitus,[3] causing an osmotic diuresis. In the absence of diabetes mellitus, the most common causes are excessive secretion of aldosterone due to adrenal cortical tumor,primary polydipsia (excessive fluid drinking), central diabetes insipidus and nephrogenic diabetes insipidus.[3]

Polyuria may also be due to various chemical substances (diuretics, caffeine, ethanol). It may also occur after supraventricular tachycardias, during an onset of atrial fibrillation, childbirth, and the removal of an obstruction within the urinary tract. Diuresis is restrained by antidiuretics such as ADH,angiotensin II and aldosterone.

Cold diuresis is the occurrence of increased urine production on exposure to cold, which also partially explains immersion diuresis.

Substances that increase diuresis are called diuretics.

Substances that decrease diuresis allow more vasopressin or antidiuretic hormone (ADH) to be present in the kidney.

High-altitude diuresis occurs at altitudes above 10,000 ft and is a desirable indicator of adaptation to high altitudes. Mountaineers who are adapting well to high altitudes experience this type of diuresis. Persons who produce less urine even in the presence of adequate fluid intake probably are not adapting well to altitude.[7]

Aboulia

Aboulia or abulia (from the Greek βουλή, meaning “will”,[1] with the prefix a- used as a privative), in neurology, refers to a lack of will or initiative and can be seen as a disorder of diminished motivation (DDM). Aboulia falls in the middle of the spectrum of diminished motivation, with apathy being less extreme and akinetic mutism being more extreme than aboulia.[2] A patient with aboulia is unable to act or make decisions independently. It may range in severity from subtle to overwhelming. It is also known as Blocq’s disease(which also refers to abasia and astasia-abasia).[3] Abulia was originally considered to be a disorder of the wil

What has your food been eating?

What has your food been eating?

Laurent Adamowicz at TEDxBeaconStreet

Published on Mar 18, 2013
Having seen the very best, the worst, and the ugliest of the food industry, Laurent Adamowicz gives a poignant account of how our food system has dramatically changed over the last two decades. Could the obesity epidemic be directly linked to what our food has been eating?

Senior Fellow 2011 in the Advanced Leadership Initiative at Harvard University, Laurent Adamowicz is a former food industry executive and serial entrepreneur. He is the founder & CEO of Bon’App, a simple nutrition guidance mobile application that tells you what’s in your food.

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

Phalaris canariensis

Canary Seed: Properties and Contraindications

“Canary Seed (Phalaris canariensis) is loaded with the most abundant enzyme lipase that is responsible for removing excess body fat; it has a good recharge capacity enzyme and is high in protein content. It contains as much protein as meat, but with stable amino acids, which are assimilated easily and leave no toxic residues in the body.

Canary Seed is formed by a 16.6% protein, which would work on different areas of the digestive system. In addition, this seed contains 11.8% fiber, which facilitates the digestive process. Amongst its components, salicylic acid and oxalic acids, these enzymes provide canary seed with an immense power to deflate our organs, particularly the liver, kidneys and pancreas, therefore regenerating pancreatic function immensely.”

http://www.inkanatural.com/en/arti.asp?ref=canary-seed-en

There are, however, no official studies that have been done with canary seed. This is more of a grassroots movement. The logic is that if so many people have claimed beneficial results, there may be something to it. I hope that in the future studies will be done.

Diabetes: What Can I Eat?

Diabetes Superfoods

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

calcium
potassium
fiber
magnesium
vitamins A (as carotenoids), C, and E.
There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Below is our list of superfoods to include in your diet.

Beans
Whether you prefer kidney, pinto, navy, or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber, giving you about 1/3 of your daily requirement in just a ½ cup, and are also good sources of magnesium and potassium.

They are considered starchy vegetables, but ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrate. You can’t eat too much.

Citrus Fruit
Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. Try our Superfood Smoothie recipe.

Tomatoes
An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids
Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety… they don’t count in your goal of 6-9 ounces of fish per week.

Whole Grains
It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts
An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.

Of course, you probably don’t want to limit yourself to just these items for every meal. The American Diabetes Association’s book What Do I Eat Now? provides a step-by-step guide to eating right.

– See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html#sthash.hFmLN7qZ.dpuf

Explore: What Can I Eat?

Continue reading “Diabetes: What Can I Eat?”

Basa/Pangas

Panga is the common South African name for Pterogymnus laniarius, a small, ocean-dwelling fish, native to the southeast Atlantic Ocean and southwest Indian Ocean. Alternatively called “torpedo scads“, they are cold-blooded with white flesh. Their scales are generally pink in color with whitish underbelly and blue-green stripes running laterally along their sides.
Over the course of its life, a panga will undergo periodic sex-changes with as much as 30% of the population being hermaphroditic at a time. Despite the presence of both sex organs, it is thought unlikely that both are simultaneously active. Panga are slow to reach sexual maturity, with a minimum population doubling time of 4.5–14 years.
In other countries, the name panga may refer to a different species. In Indonesia, it refers to Megalaspis cordyla, in Spain, the Netherlands and Poland it refers to Pangasius hypophthalmus, and in Kenya it refers to Trichiurus lepturus.

Many are snatching up the fish at supermarkets as they are very cheap. The
fish looks good but read the article and you will be shocked. This product is
from Vietnam.

Do you eat this frozen fish called BASA? ( Pangasius, Vietnamese River Cobbler,
White Catfish, Gray Sole )

Industrially farmed in Vietnam along the Mekong River, BASA or Pangas or
whatever they’re calling it, has only been recently introduced to the French
market. However, in a very short amount of time, it has grown in popularity
in France. They are very, very affordable (cheap), are sold in filets with no
bones and they have a neutral flavor and texture; many would compare it to
cod and sole, only much cheaper. But as tasty as some people may find it,
there’s, in fact, something hugely unsavory about it. I hope the information
provided here will serve as very important information for you and your future
choices. Here’s why it is better left in the shops and not on your dinner
plates:

1. BASAS or Pangas are teeming with high levels of poisons and bacteria.
(industrial effluents, arsenic, and toxic and hazardous by-products of the
growing industrial sector, polychlorinated biphenyls (PCBs), DDT and its
metabolites (DDTs), metal contaminants, chlordane-related compounds
(CHLs), hexachlorocyclohexane isomers (HCHs), and hexachlorobenzene
(HCB) ).

The reason is that the Mekong River is one of the most polluted rivers on the
planet and this is where basa/pangas are farmed and industries along the
river dump chemicals and industrial waste directly into it. Avoid eating them
because they contain high amounts of contamination. Regardless of Reports
and recommendations against selling them, supermarkets still sell them,
knowing full well that they are contaminated.

2. They freeze Basa/Pangas in contaminated river water.

3. BASA/Pangas are raised in Vietnam .. Pangas are fed food that comes
from Peru ( more on that below ), their hormones ( which are injected into
the female Pangas ) come from China . ( More about that below ) and finally,
they are transported from Vietnam to other countries

4. There’s nothing natural about Basa/Pangas – They’re fed dead fish
remnants and bones, dried and ground into a flour (from South America),
manioc ( cassava ) and residue from soy and grains. This kind of nourishment
doesn’t even remotely resemble what they eat in nature. But what it does
resemble is the method of feeding mad cows ( cows were fed cows,
remember? ). What they feed basa/pangas is completely unregulated so
there are most likely other dangerous substances and hormones thrown into
the mix. The basa/pangas grow 4 times faster than in nature, so it makes
you wonder what exactly is in their food? Your guess is as good as mine.

5. Basa/Pangas are injected with Hormones Derived from Urine. They inject
female Basa/Pangas with hormones made from the dehydrated urine of
pregnant women, the female Pangas grow much quicker and produce eggs
faster ( one Basa/Panga can lay approximately 500,000 eggs at one time ).
Essentially, they’re injecting fish with hormones ( they come all of the way
from a pharmaceutical company in China ) to speed up the process of growth
and reproduction. That isn’t good. And also consider the rest of the reasons
to NOT eat BASA.

6. You get what you pay for – and then some. Don’t be lured in by insanely
cheap price of Basa/Pangas. Is it worth risking your health and the health of
your family?

7. Buying Basa/Pangas supports unscrupulous, greedy corporations and food
conglomerates that don’t care about the health and well-being of human
beings. They are only concerned about selling as many basa/pangas as
possible to unsuspecting consumers. These corporations only care about
making more money at whatever cost to the public..

8. Basa/Pangas WILL make you sick – If you don’t get ill with vomiting,
diarrhea and effects from severe food poisoning, congratulations, you have
an iron stomach! But you’re still ingesting POISON not “Poisson”.

Final important note: Because of the prodigious amount of availability of
Basa/Pangas, be warned that they will certainly find their way into other
foods like imitation crab sticks, fish sticks, fish terrines, and probably in some
pet food too. Just check the Ingredient List to see if Basa is one of the
ingredients. Good Luck.

You have been warned !!!

Why are we allowing this product to be imported? 

papaya

A medium-sized papaya contains approximately 120 calories, 20 percent of the daily value for fiber and more than three times the vitamin C you need each day. However, eating too much of a good thing can sometimes cause some unpleasant side effects.

Skin Discoloration

The papaya gets its orange hue from beta carotene, a nutrient in the carotenoid family that also provides you with vitamin A. A medium papaya offers about 15 percent of the DV for vitamin A. Eating too much of a yellow, green or orange-colored food that contains beta carotene can cause a benign form of skin discoloration called carotenemia. The palms of the hands and soles of the feet are the most visible areas of the body affected by carotenemia, but other areas of the body can also become tinged with yellow or orange. Carotenemia is not to be confused with jaundice, a yellowing of the skin that also affects the whites of the eyes. Jaundice is a sign of higher-than-normal bilirubin levels; carotenemia is harmless. Cutting back on your papaya consumption will resolve the discoloration of the skin.

Respiratory Distress

Papaya contains an enzyme called papain, which is used to soothe digestive complaints and to counter inflammation in the throat. Papain is also a potential allergen, according to Purdue University. People who eat too much papaya and ingest high levels of papain may develop symptoms consistent with hay fever or asthma, including wheezing, breathing difficulties and nasal congestion.

Possible Kidney Stones

A single papaya measuring 5 inches long with a 3-inch diameter contains up to 310 percent of the DV of 60 milligrams per day for vitamin C. Vitamin C is an important antioxidant that may help protect against blood vessel disorders, cancer and high blood pressure. Consuming more than 1,200 milligrams of vitamin C per day for children or more than 2,000 milligrams per day for adults can induce toxicity symptoms, including oxalate kidney stones. Oxalate is a byproduct of vitamin C once the nutrient has been metabolized.

Gastrointestinal Symptoms

Gastrointestinal symptoms may be a side effect of eating too much papaya. Ironically, the same papain that calms your stomach can cause an upset stomach when taken in large amounts. The high fiber content of papaya can also contribute to unrest of the digestive system when you indulge in too much of the tropical fruit, and the latex in the fruit’s skin may cause stomach irritation.

Hepatitis

Hepatitis (plural: hepatitides) is a medical condition defined by the inflammation of the liver and characterized by the presence of inflammatory cells in the tissue of the organ. Hepatitis may occur with limited or no symptoms, but often leads to jaundice, poor appetite and malaise. Hepatitis is acute when it lasts less than six months and chronic when it persists longer. The condition can be self-limiting (healing on its own) or can progress to fibrosis (scarring) and cirrhosis.

Worldwide,  causes include autoimmune diseases and ingestion of toxic substances (notably alcohol, certain medications, some industrial organic solvents, and plants).

Viral hepatitis is the most common cause of hepatitis worldwide.[5] Other common causes of non-viral hepatitis include toxic and drug-induced, alcoholic, autoimmune, fatty liver, and metabolic disorders.[6] Less commonly some bacterial, parasitic, fungal, mycobacterial and protozoal infections can cause hepatitis.[7][8] Additionally, certain complications of pregnancy and decreased blood flow to the liver can induce hepatitis.[7][9] Cholestasis (obstruction of bile flow) due to hepatocellular dysfunction, biliary tract obstruction, or biliary atresia can result in liver damage and hepatitis.[10][11]

The term is derived from the Greek hêpar (ἧπαρ), meaning “liver,” and the suffix -itis (-ῖτις), meaning “inflammation” (c. 1727).[2]

Non-alcoholic fatty liver disease (NAFLD) is one cause of a fatty liver, occurring when fat is deposited (steatosis) in the liver not due to excessive alcohol use. It is related to insulin resistance and the metabolic syndrome and may respond to treatments originally developed for other insulin-resistant states (e.g. diabetes mellitus type 2) such as weight loss, metformin and thiazolidinediones.[1] Non-alcoholic steatohepatitis (NASH) is the most extreme form of NAFLD, and is regarded as a major cause of cirrhosis of the liver of unknown cause.[2]

Most patients with NAFLD have few or no symptoms. Patients may complain of fatigue, malaise, and dull right-upper-quadrant abdominal discomfort. Mild jaundice may be noticed although this is rare. More commonly NAFLD is diagnosed following abnormal liver function tests during routine blood tests. By definition, alcohol consumption of over 20 g/day (about 25 ml/day of net ethanol) excludes the condition.[1]

NAFLD is associated with insulin resistance and metabolic syndrome (obesity, combined hyperlipidemia, diabetes mellitus (type II) and high blood pressure).[1][2]

Common findings are elevated liver enzymes and a liver ultrasound showing steatosis. An ultrasound may also be used to exclude gallstone problems (cholelithiasis). A liver biopsy(tissue examination) is the only test widely accepted as definitively distinguishing NASH from other forms of liver disease and can be used to assess the severity of the inflammationand resultant fibrosis.[1]

Non-invasive diagnostic tests have been developed, such as FibroTest, that estimates liver fibrosis,[7] and SteatoTest, that estimates steatosis,[8] however their use has not been widely adopted.[9] Apoptosis has been indicated as a potential mechanism of hepatocyte injury as caspase-cleaved cytokeratin 18 (M30-Apoptosense ELISA) in serum/plasma is often elevated in patients with NASH; however, as the role of oncotic necrosis has yet to be examined it is unknown to what degree apoptosis acts as the predominant form of injury.[10][11]

Other diagnostic tests are available. Relevant blood tests include erythrocyte sedimentation rate, glucose, albumin, and renal function. Because the liver is important for making proteins used in coagulation some coagulation related studies are often carried out especially the INR (international normalized ratio). Blood tests (serology) are usually used to rule out viral hepatitis (hepatitis A, B, C and herpes viruses like EBV or CMV), rubella, and autoimmune related diseases. Hypothyroidism is more prevalent in NASH patients which would be detected by determining the TSH.[12]

It has been suggested that in cases involving overweight patients whose blood tests do not improve on losing weight and exercising that a further search of other underlying causes be undertaken. This would also apply to those with fatty liver who are very young or not overweight or insulin-resistant. In addition those whose physical appearance indicates the possibility of a congenital syndrome, have a family history of liver disease, have abnormalities in other organs, and those that present with moderate to advanced fibrosis or cirrhosis.[13]

Management

A large number of treatments for NAFLD have been studied. While many appear to improve biochemical markers such as alanine transaminase levels, most have not been shown to reverse histological abnormalities or reduce clinical endpoints:[1]

  • Treatment of nutrition and excessive body weight:
    • Nutritional counseling: Diet changes have shown significant histological improvement.[14] Specifically, avoiding food containing high-fructose corn syrup and trans-fats is recommended.[15]
    • Weight loss: gradual weight loss may improve the process in obese patients; rapid loss may worsen NAFLD. Specifically, walking or some form of aerobic exercise at least 30–45 minutes daily is recommended.[15] The negative effects of rapid weight loss are controversial: the results of a meta-analysis showed that the risk of progression is very low.[16]
    • A recent meta-analysis presented at the Annual Meeting of the American Association for the Study of Liver Diseases (AASLD) reported that weight-loss surgery leads to improvement and or resolution of NASH in around 80% of patients.[17]
  • Insulin sensitisers (metformin[18] and thiazolidinediones[19]) have shown efficacy in some studies.
  • ursodeoxycholic acid and lipid-lowering drugs, have little benefit.[citation needed]
  • Vitamin E: Vitamin E can improve some symptoms of NASH and was superior to insulin sensitizer in one large study. In the Pioglitazone versus Vitamin E versus Placebo for the Treatment of Nondiabetic Patients with Nonalcoholic Steatohepatitis (PIVENS) trial, for patients with NASH but without diabetes mellitus, the use of very high dosages of vitamin E (800 IU/day) for four years was associated with a significantly higher rate of improvement than placebo (43% vs. 19%) in the primary outcome. The primary outcome was an improvement in certain histological features as measured by biopsy—but it did not improve fibrosis. Pioglitazone, an insulin sensitizer, improved some features of NASH but not the primary outcome, and resulted in a significant weight gain (mean 4.7 kilograms) which persisted after pioglitazone was discontinued.[20]
  • Statin: Improvements in liver biochemistry and histology in patients with NAFLD through treatment with statins have been observed in numerous cases, although these studies were carried out on a relatively small sample of patients.[21] Statins have also been recommended for use in treating dyslipidemia for patients with NAFLD.
  • Modest wine drinking: In a study using the NHANES III dataset, it has been shown that mild alcohol consumption (one glass of wine a day) reduces the risk of NAFLD by half.[22]

Epidemiology

The prevalence of non-alcoholic fatty liver disease ranges from 9 to 36.9% of the population in different parts of the world.[23][24][25] Approximately 20% of the United States population suffers from non-alcoholic fatty liver, and the prevalence of this condition is increasing.[26] The prevalence of non-alcoholic fatty liver disease is higher in Hispanics, which can be attributed to high rates of obesity and type 2 diabetes in Hispanic populations.[27] Non-alcoholic fatty liver disease is also more common among men than women in all age groups until age 60, where the prevalence between sex equalize. This is due to the protective nature of estrogen.[28]

Foods High In Oxalates‎

Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates. For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.

Although many foods contain oxalate, only nine foods are known to increase oxalate in the urine and kidney stone formation. They are: beets, spinach, rhubarb, strawberries, nuts, chocolate, tea, wheat bran, and all dry beans (fresh, canned, or cooked), excluding lima and green beans. It is best to avoid these foods.

The following are some examples of the most common sources of oxalates, arranged by food group. It is important to note that the leaves of a plant almost always contain higher oxalate levels than the roots, stems, and stalks.

Fruits
blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables 
spinach, Swiss chard, beets (root part), beet greens (leaf part), collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables
celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds
almonds, cashews, and peanuts
Legumes
soybeans, tofu and other soy products
Grains
wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
Other
cocoa, chocolate, and black tea

There are a few, relatively rare health conditions that require strict oxalate restriction. These conditions include absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria. Dietary oxalates are usually restricted to 50 milligrams per day under these circumstances. (Please note: these relatively rare health conditions are different than a more common condition called nephrolithiasis in which kidney stones are formed, 80% from calcium and oxalate). What does 50 milligrams of oxalate look like in terms of food? One cup of raw spinach in leaf form (not chopped) weighs about one ounce, and contains about 200 milligrams of oxalate, so 50 milligrams for the day would permit a person to consume only 1/4 cup of raw spinach (and no other oxalate sources could be eaten during the day).

Oxalates and kidney stones

The formation of kidney stones containing oxalate is an area of controversy in clinical nutrition with respect to dietary restriction of oxalate. About 80% of kidney stones formed by adults in the U.S. are calcium oxalate stones. It is not clear from the research, however, that restriction of dietary oxalate helps prevent formation of calcium oxalate stones in individuals who have previously formed such stones. Since intake of dietary oxalate accounts for only 10-15% of the oxalate that is found in the urine of individuals who form calcium oxalate stones, many researchers believe that dietary restriction cannot significantly reduce risk of stone formation.

In addition to the above observation, recent research studies have shown that intake of protein, calcium, and water influence calcium oxalate affect stone formation as much as, or more than intake of oxalate. Finally, some foods that have traditionally been assumed to increase stone formation because of their oxalate content (like black tea) actually appear in more recent research to have a preventive effect. For all of the above reasons, when healthcare providers recommend restriction of dietary oxalates to prevent calcium oxalate stone formation in individuals who have previously formed stones, they often suggest “limiting” or “reducing” oxalate intake rather than setting a specific milligram amount that should not be exceeded. “Reduce as much as can be tolerated” is another way that recommendations are often stated.

The effect of cooking on oxalates

Cooking has a relatively small impact on the oxalate content of foods. Repeated food chemistry studies have shown no statistically significant lowering of oxalate content following the blanching or boiling of green leafy vegetables. A lowering of oxalate content by about 5-15% is the most you should expect when cooking a high-oxalate food. It does not make sense to overcook oxalate-containing foods in order to reduce their oxalate content. Because many vitamins and minerals are lost from overcooking more quickly than are oxalates, the overcooking of foods (particularly vegetables) will simply result in a far less nutritious diet that is minimally lower in oxalates.

Practical tips

For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern. Under most circumstances, high oxalate foods like spinach can be eaten raw or cooked and incorporated into a weekly or daily meal plan as both baby spinach and mature, large leaf spinach can both make healthy additions to most meal plans. In short, the decision about raw versus cooked or baby versus mature leaf spinach or other oxalate-containing vegetables, for example, should be a matter of personal taste and preference for most individuals.

Table 1

Raw Vegetable Oxalate content milligrams per 100 gram serving
Spinach 750
Beet greens 610
Okra 146
Parsley 100
Leeks 89
Collard greens 74
Adapted from the following sources: (1) United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook Number 8-11, “Composition of Foods: Vegetables and Vegetable Products.” Revised August 1984; (2) data gathered by LithoLink Corporation, a metabolic testing and disease management service for kidney stone patients, founded by Dr. Fredric Coe, a University of Chicago Medical School Professor, and posted on its website at www.litholink.com; (3)data presented by Holmes RP and Kennedy M. (2000). Estimation of the oxalate content of foods and daily oxalate intake. Kidney International(4):1662.

References

Assimos, D. G. and Holmes, R. P. Role of diet in the therapy of urolithiasis. Urol Clin North Am. 2000 May; 27(2):255-68.

Curhan, G. C. Epidemiologic evidence for the role of oxalate in idiopathic nephrolithiasis. J Endourol. 1999 Nov; 13(9):629-31.

Freidig AK and Goldman IL. Variation in Oxalic Acid Content among Commercial Table Beet Cultivars and Related Crops. Journal of the American Society for Horticultural Science JASHS January 2011 vol. 136 no. 1, pages 54-60.

Hanson, C. F.; Frankos, V. H., and Thompson, W. O. Bioavailability of oxalic acid from spinach, sugar beet fibre and a solution of sodium oxalate consumed by female volunteers. Food Chem Toxicol. 1989 Mar; 27(3):181-4.

Kelsay, J. L. and Prather, E. S. Mineral balances of human subjects consuming spinach in a low-fiber diet and in a diet containing fruits and vegetables. Am J Clin Nutr. 1983 Jul; 38(1):12-9.

Kikunaga, S.; Arimori, M., and Takahashi, M. The bioavailability of calcium in spinach and calcium-oxalate to calcium-deficient rats. J Nutr Sci Vitaminol(Tokyo). 1988 Apr; 34(2):195-207.

Parivar, F.; Low, R. K., and Stoller, M. L. The influence of diet on urinary stone disease. J Urol. 1996 Feb; 155(2):432-40

Prakash D, Nath P, and Pal M. (1993). Composition, variation of nutritional contents in leaves, seed protein, fat and fatty acid profile of chenopodium species. Journal of the Science of Food and Agriculture 62(2):203-205.

Sienera R. (2006). Oxalate contents of species of the Polygonaceae, Amaranthaceae and Chenopodiaceae families. Food Chemistry 98(2):220-224.

Simpson TS, Savage GP, Sherlock R, et al. Oxalate content of silver beet leaves (Beta vulgaris var. cicla) at different stages of maturation and the effect of cooking with different milk sources. J Agric Food Chem. 2009 Nov 25;57(22):10804-8. doi: 10.1021/jf902124w.