Oxalic acid is present in many fruits, vegetables, and other foods. This NutriNeat article gives a list of foods high in it.
Oxalic acid is a colorless chemical compound that naturally occurs in many plants, animals, and even in human body cells. Organic oxalic acid, in low concentration, is essential to maintain peristaltic motion in our body. However, when it is processed or cooked, it becomes inorganic, and may have certain negative effects on the body.
This is mainly due to the property of the acid to bind chemically with certain minerals in the body. This results in the formation of oxalate crystals, and may be harmful for those prone to gout, rheumatoid arthritis, and kidney diseases.
Oxalic acid can also interfere with the absorption of minerals in our diet such as calcium, potassium, and magnesium. Hence, it is advisable for people with certain health conditions to limit its intake through the diet. One must be aware of the foods rich in oxalic acid, in order to avoid health complications. The following list will help you identify the foods you need to stay away from.
Foods High in Oxalic Acid
High levels of oxalic acid can have harmful effects on the body. When the concentration of oxalic acid in the body increases, it precipitates out as crystals, that irritate the body tissues, and can get lodged in the kidneys and bladder as ‘stones’. When the acid combines with minerals like calcium, it forms an interlocking compound that destroys the nutritional value of both, resulting in deficiency of the minerals.
» Vegetables
There are several vegetables containing high amount of oxalic acid, and should be avoided by people with recurrent kidney stones or other such conditions. The United States Department of Agriculture has ranked parsley, highest in oxalic acid content, as it contains about 1.70g of oxalic acid per 100g.
- Beets
- Sweet potatoes
- Celery
- Dandelion greens
- Eggplant
- Kale
- Chives
- Broccoli
- Carrots
- Green Pepper
- Parsnips
- Potatoes
- Pumpkin
- Spinach
- Squash
- Turnip greens
- Watercress
- Okra
- Collards
- Escarole
- Leeks
- Purslane
- Radish
- Cassava
» Fruits
Certain fruits have a high oxalic acid content. They are as follows:
- Concord grapes
- Kiwi
- Lemon peel
- Figs
- Blueberries
- Raspberries
- Plums
- Tangerines
- Starfruit
» Nuts and Seeds
Nuts and seeds include:
- Peanuts
- Almonds
- Hazel nuts
- Brazil nuts
- Pecans
- Sesame seeds
- Poppy Seeds
- Sunflower seeds
- Cashews
» Legumes and Grains
Majority of legumes are rich in oxalic acid. Some of them are as follows:
- Black beans
- Kidney beans
- Garbanzo beans
- Lima beans
- Brussels sprouts
- Whole wheat
- Oatmeal
- Buckwheat
- Amaranth
» Other Foods
Oxalic acid is mainly present in plant products. A lot of spices and condiments also contain a considerable amount of oxalic acid. Tea leaves are known to contain among the highest measured concentration of the acid. However, as only a small amount of leaves are used for brewing, the content of the acid in many tea beverages is quite low. Here are some other foods containing it:
- Cinnamon
- Ginger
- Lettuce
- Soy products
- Chocolate
- Cocoa
- Tea
- Beer
One thing to be kept in mind is that, oxalic acid is harmless if consumed in organic form and moderate amounts. However, too much of it can have several adverse effects on your body. Now that you have the foods list, you can easily limit the foods high in oxalic acid.
