What About Oxalic Acid?
In response to my latest article on getting enough calcium on a raw food diet, raw reader Sherina asks:
A holistic counselor once told me to limit the amount of Swiss chard I ate because it contained a lot of oxalate which actually inhibits the absorption of calcium into the bones.
She also said that is true of spinach, but not “baby spinach”!?
Do you know anything about this?
Yes, Sherina, I do know something about oxalic acid and calcium absorption. But first…
What are Oxalates?
Oxalates (aka oxalic acid) are one of many phytotoxins, or plant poisons. While oxalates are present in most fruits and vegetables, certain plants have higher amounts.
These plants include swiss chard, spinach, beet greens, rhubarb, parsley, purslane, chives, cassava, and amaranth.
The Problem with Oxalates
If you were to eat a big bowl of spinach, a food with relatively high levels of oxalic acid, some of the calcium in that spinach will not be absorbed by the body. That’s because just like phytates and insoluble fiber, oxalates bind to the calcium and prevent absorption.
However, most sources agree that the decrease in calcium absorbed is small and that the numerous nutritive benefits of spinach well make up for the oxalic acid content.
In other words, the sailor man is still right! 
What About Baby Spinach?
It’s often said that baby spinach is lower in oxalic acid than mature spinach. (I’ve even said it myself). And certain studies have shown this to be true.
But other studies like this one have shown the reverse: that the spinach harvested earlier had HIGHER levels of oxalates than the spinach harvested later!
Regardless of the oxalic acid content of baby spinach, it certainly tastes better than mature varieties. It’s much more mild, less earthy, and has a more tender texture.
Plus…
I’ve been consuming several ounces of baby spinach almost everyday for the past few months and I haven’t had any problems with calcium absorption.
How can I be so sure? Because I recently got some blood work done and my serum calcium level was 9.0 mg/dL (normal range: 8.6-10.3 mg/dL).
Does it Really Matter?
For those of us consuming a healthy plant-based diet with little to no animal protein and salt, our calcium needs are very low: around 450 mg per day.
It is very, very easy to meet and exceed this number eating a diet of fresh fruit and veggies, even if you consume oxalate-rich foods. I regularly consume well over 700 mg a day on only 2000 calories of fruit, veggies, nuts and seeds! 
Take Action
If you’re really concerned about getting enough calcium on raw foods, forget about oxalic acid. Yes, oxalates will hinder calcium absorption to some degree, but not nearly as much as animal protein, salt, and alcohol will.
As long as you eat enough fruit to fulfill your caloric needs and get in a variety of greens, you’ll get plenty of calcium (among other necessary nutrients) to meet your needs.
Over to You…
What are your thoughts on spinach? Do you love it? Hate it? Do you prefer baby spinach?
Let me know in the comments below!
Go raw and be fit,
Swayze
P.S. Wondering how I’m able to consume 700+ mg of calcium on nothing but raw produce? The answer is simple: tender leafy greens.
Can’t get in your greens because they taste bland, boring, and downright disgusting? I can definitely relate.
Correction: I COULD relate. Today, I absolutely LOVE my greens! And it’s all thanks to…
Savory Veggie Stews
Idiot-Proof Recipe System
To learn more and purchase your copy, click on the link below (and be sure to try the Pizza Stew…it’s my favorite):
3 comments
I had a person pretty much attack me vebral at an organic market as I was buying a huge bag of spinach once he found out I was raw vegan. I was so taken a back that I Just stared at him in astonishment. I would of expected this at a general super market. His big deal was that I needed to cook it to get my calcium. I simply looked at him and said you’re wrong. I use it in my juice in the morning and other greens. Norman Walker says it is cooked spinach that has this problem not raw.
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Swayze Reply:
November 22nd, 2011 at 10:23 AM
How rude!
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I eat a lot of spinach its my favorite green. Most people , Doctors, Raw food gurus consider it to be a superfood. I agree its one of the best tasting greens. I’m always just putting some in my mouth and chewing it. I’ve been eating it for years and have very good health and energy. Great article Swayze, I heard different things about the acid but the way you put it was really simple and to the point. thanks.
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Leave a comment, beautiful.