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What Are Oxalates?

What is oxalate?
Oxalate is a naturally occurring molecule found in abundance in plants and humans. It’s not a required nutrient for people, and too much can lead to kidney stones.

In plants, oxalate helps to get rid of extra calcium by binding with it. That is why so many high-oxalate foods are from plants. In humans, it may work as a “prebiotic,” feeding good bacteria in the gut.

How does the body process it?
When we eat foods with oxalate, it travels through the digestive tract and passes out in the stool or urine. As it passes through the intestines, oxalate can bind with calcium and be excreted in the stool. However, when too much oxalate continues through to the kidneys, it can lead to kidney stones.

Calcium oxalate kidney stones are the most common type of kidney stone in the North America. The higher your levels of oxalate, the greater your risk of developing these kinds of kidney stones.

What is a low-oxalate diet?
If you are at high risk for kidney stones, lowering the amount of oxalate that you eat may help reduce this risk.

However, new research indicates that boosting your intake of calcium-rich foods when you eat foods that are high in oxalate may be a better approach than simply eliminating it from the diet. As they digest, oxalate and calcium are more likely to bind together before they get to the kidneys, making it less likely that kidney stones will form.

What causes oxalate buildup?
Foods that are high in vitamin C can increase the body’s oxalate levels. Vitamin C converts to oxalate, and levels over 1,000 milligrams (mg) per day have been shown to increase oxalate levels.

Taking antibiotics, or having a history of digestive disease, can also increase the body’s oxalate levels. The good bacteria in the gut help get rid of oxalate, and when the levels of these bacteria are low, higher amounts of oxalate can be absorbed in the body.

What can reduce oxalate?
Drinking enough fluid each day can help clear kidney stones or even keep them from forming. Spreading liquids throughout the day is ideal. Choosing water over other drinks is preferable.

Getting enough calcium is also helpful. Getting too little calcium can increase the amount of oxalate that gets to the kidneys, which will increase the risk of kidney stones.

Lowering your salt intake can also lower your risk of kidney stones. High-salt diets tend to cause more calcium to be lost in the urine. The more calcium and oxalate in the kidneys, the greater the risk of kidney stones.

How is oxalate measured?
Lists that provide the oxalate content in foods can be confusing. The oxalate levels reported in foods can vary depending on the following factors:

  • when the foods are harvested
  • where they are grown
  • how their oxalate levels were tested

 

oxalates





High-oxalate foods
Foods that are highest in oxalate include:

  • fruits
  • vegetables
  • nuts
  • seeds
  • legumes
  • grains

High-oxalate fruits include:

  • berries
  • kiwis
  • figs
  • purple grapes

Vegetables that contain high levels of oxalate include:

  • rhubarb
  • okra
  • leeks
  • spinach
  • beets
  • Swiss chard

To reduce how much oxalate you get, minimize consumption of:

  • almonds
  • cashews
  • peanuts
  • soy products

Some grain products are also high in oxalate, including:

  • bran flakes
  • wheat germ
  • quinoa

The following foods are also high in oxalates:

  • cocoa
  • chocolate
  • tea

High-calcium foods
Increasing your calcium intake when eating foods with oxalate can help lower oxalate levels in the urine. Choose high-calcium dairy foods such as milk, yogurt, and cheese. Vegetables can also provide a good amount of calcium. Choose among the following foods to increase your calcium levels:

  • broccoli
  • watercress
  • kale
  • okra

High-calcium legumes that have a fair amount of calcium include:

  • kidney beans
  • chickpeas
  • baked beans
  • navy beans

Fish high in calcium include:

  • sardines with bones
  • whitebait
  • salmon

How to avoid kidney stones
To lower your risk of kidney stones, add a high-calcium food to a meal that contains a food with higher levels of oxalate.

For example, if you add wheat germ to your oatmeal, be sure to add some milk as well. If you are cooking spinach, don’t feel guilty about combining it with pizza or lasagna. If you have a craving for a berry smoothie, add some regular or Greek yogurt to help provide balance.

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8 Reasons to Add Shiitake Mushrooms To Your Diet

Sure shiitake mushrooms are savory and delicious, but now there are scientifically proven reasons to eat them every day. If you are one of the lucky people who ate shiitake mushrooms at breakfast this morning, you are well aware of the tasty reasons to eat them.

Shiitake mushrooms are one delicious variety of fungi that not only taste good, but that help heal your body. Let’s look further at the edible bounty of shiitake mushrooms and why science has proven that eating them every day is deliciously good for you.

8 SCIENTIFICALLY PROVEN REASONS TO EAT SHIITAKE MUSHROOMS EVERY DAY
A half cup of shiitake mushrooms only has 41 calories and packs the following nutritional daily values:

  • Copper 72%
  • Pantothenic acid 52%
  • Selenium 33%
  • Vitamin B2 9%
  • Zinc 9%
  • Manganese 8%
  • Vitamin B6 7%
  • Vitamin B3 7%
  • Choline 6%
  • Fiber 6%
  • Vitamin D 5%
  • Folate 4%

1. SCIENCE HAS PROVEN THAT SHITAKE MUSHROOMS CAN KILL BACTERIA THAT CAUSE DISEASE.
Chitosan is a type of natural sugar that is found in a few foods, including the shells of crabs and the stems of shiitake mushrooms. The chitosan found in shiitake mushrooms has antimicrobial properties that kill bacteria.

Researchers in one study found that chitosan from shiitake stems showed excellent antimicrobial activities against eight different species of disease-causing bacteria. Scientists also discovered that shiitake chitosan was more effective at killing bacteria than the chitosan taken from crab shells.

2. SCIENCE HAS PROVEN THAT SHITAKE MUSHROOMS CAN KILL TUMORS
Keeping yourself cancer-free is certainly a great reason to eat shiitakes and the scientific research backs up this claim. The same study mentioned above also found that the chitosan in shiitake mushroom stems helped prevent tumors from spreading.

Chitosan can also be found in crab shells, but the researchers found that shiitake chitosan was better at stopping the spread of tumors than the chitosan taken from crab shells. Although we can’t say that shiitake mushrooms prevent cancer form occurring in the first place, reducing the spread of tumors is a great reason to add them to your meal plan every day.

shiitake mushrooms

3. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN REDUCE INFLAMMATION AND IMPROVE IMMUNITY.
Yet another scientific study showed that eating whole dried shiitake mushrooms in a daily diet helped reduce the inflammation for 52 male and female study participants over 4 weeks. Scientists were able to show an improved immune function for the people who ate the mushrooms every day. An improved immune response is yet another incredible health benefit of eating shiitake mushrooms.

4. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN HELP FIGHT OBESITY.
In a study of mice that were fed a diet of shiitake mushrooms, scientists showed that the mice that ate the mushrooms had much healthier body weights than those that did not. The shiitake-fed mice had reduced cholesterol and triglyceride levels and also had fewer fatty liver deposits.

The researchers say that supplementing diet with shiitake mushrooms could be a way to help control obesity in humans as well. Whether you suffer from a weight problem or not, adding shiitake mushrooms to your diet is a way to add a healthy, high-nutrient, low calorie food that you will enjoy.

5. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN PREVENT INSOMNIA.
Some scientists believe that Vitamin D deficiency is responsible for many of the chronic insomnia sufferers in the world. 100 grams of fresh shiitake mushrooms provide 100 IU of Vitamin D daily, which helps your body repair itself at night while you get restful sleep.

6. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN PREVENT AUTOIMMUNE DISEASES.
Adding shiitake mushrooms to your diet can decrease the risk of autoimmune diseases such as Crohn’s disease, fibromyalgia and arthritis. Shiitake naturally contain beta glucans, which are a type of natural sugar.

Beta glucans have many health benefits including protection from colds and flu.

Gaining resilience against autoimmune diseases and preventing the immune system from attacking the body is a scientifically proven reason to eat shiitake mushrooms every day.

7. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN IMPROVE OVERALL NUTRITION IN YOUR DIET.
Science has shown that those who have mushrooms in their diet are more likely to have a higher quality diet with respect to total nutrient content than people who do not have mushrooms in their diet. Nine years of data were analyzed and measurements of healthy eating were checked for groups of people who either had mushrooms in their diets or did not. The mushroom-eating group surpassed the others for total vegetables, dark greens and grains.

8. SCIENCE HAS PROVEN THAT SHIITAKE MUSHROOMS CAN PREVENT AND CORRECT HYPERTENSION.
Researchers evaluating alternatives to high-blood pressure medication say that ‘Synthetic anti-hypertensive drugs have been blamed for side effects of various sorts. Thus, the search for natural, safe, and food-based anti-hypertensive agents has gained momentum. Mushrooms, abundant in bio-active components, had been recognized for its use as therapeutics in alternative and complementary medicine as well as functional food.’

Mushrooms contain terpenoids, peptides, lentinan, pipecolic acid and potassium, which researchers have shown can actually prevent a high-cholesterol diet from causing high blood pressure. The compounds in shiitake mushrooms also have the potential to reverse hypertension for patients who prefer a non-drug therapy.

source: www.powerofpositivity.com     Feb. 20 /2016