Lunchbox Build Your Own Salad and Oxalic Acid

I was on vacation last week, and my body is still on Florida time. I have been waking up at 5:30 every morning since I got back on Saturday. Sigh! At least this gives me time to be productive. I made an egg casserole for the family for breakfast, packed my lunch, and my daughter's lunch. All by 6:30! Not the norm at our house, but when life gives you the time, do what you can with it. (There were also some dishes that got done, and some work on my book. For those of you who do not know, I am working on a book!)
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I tried to think of a good health topic to discuss in today's post, and I think I've got one.

Balancing Oxalic Acid in Your Diet - The Good the Bad and the Ugly

Okay, let's just say I'm beating a dead horse on this Oxalic Acid thing. I talk about it A LOT! In clinic and in my previous blog posts. It's important, and most of us don't really know about it. It can change how your body processes and utilizes your food, and can offer protection against our toxic world. 

So, let's start!
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What is Oxalic Acid?

Oxalic Acid is an organic compound found in plants; specifically in food plants like Spinach, Kale, Chard, Broccoli, Cabbage, Brussels, etc... In Rhubarb it is extremely high and is part of what causes it's very sour taste before cooking, and it is so high in the leaves that they are actually poisonous. It can also be produced by the bacterial breakdown of carbohydrates, and from unused Vitamin C, but that's another discussion so let's just stick to vegetables.

​Why do Plants have Oxalic Acid?

There are several reasons why plants have Oxalic Acid. 

1. It is a defense mechanism. Herbivores do not, typically, like the sour taste that Oxalic Acid gives to plants and hence avoid them.
2. It is a natural insecticide. Bee keepers use it to kill mites.
3. Oxalic Acid binds to minerals that are toxic to plants, neutralizing them.
4. Adds protection against fungi, bacteria, and viruses. 

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What Makes Oxalic Acid Bad?

Because of it's ability to bind with minerals, Oxalic Acid will bind with essential minerals within our body preventing their absorption. Most notably Calcium, but also Iron, Magnesium, Sodium and Potassium. All minerals that are essential to the health of every cell in our body. Why is this bad?

• People with diets high in Oxalic Acid may develop mineral deficiencies. Mineral deficiencies take a long time to bring up, as minerals are already difficult to digest and absorb.
• These Oxalic Acid-Mineral compounds are called Oxalates. Oxalates are a major cause of Kidney Stones, Gout and some forms of Rheumatoid Arthritis.
• Oxalic acid is toxic in high doses

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Are There Any Benefits of Oxalic Acid?

Actually, there are. Which is why it is important to balance our diets and not exclude leafy greens.

• Oxalic Acid binds to toxic minerals in our bodies the same as it binds to them in plants. Helping us to eliminate environmental toxins that can accumulate.
• Oxalic Acid helps to stimulate peristalsis.
• Oxalic Acid is found in the blood of all animals. It can help bind to and remove calcium build up in arteries. 
• Oxalic Acid works in our blood, as it does in the plants, to fight off fungi, bacteria and viruses. 

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Can We Change the Amount of Oxalic Acid in our Foods?

Yes we can! I typically recommend people cook or ferment their green vegetables more often than not. No method removes all of the Oxalic Acid in the plants, but it lowers it. 

• In a 2005 study, researchers measured the amount of Oxalic acid in foods raw, boiled, and steamed. In most plants there was an ~80% reduction of Oxalic Acid in boiled veggies, and an ~45% reduction in Oxalic Acid in steamed veggies. This leaves 20-60% of free Oxalic Acid to add benefits to the body, and reduces the possibility of reaching inhibiting levels.
• Fermenting foods also decreased the amount of Oxalic Acid present, and also increased the amount of other healthy vitamins and probiotics. Win-Win. This can work well for those who are into juicing. Another 2005 study found that fermenting fresh juice increased the availability of minerals such as iron, by 16X.
• Buy Organic. A study many years ago found an enzyme in spinach that inhibited the effects of Oxalic Acid on mineral binding in the digestive system. This enzyme is destroyed by Nitrates/Nitrates found in commercial fertilizers.

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In Conclusion...

Oxalic acid has it's pros and cons. People who are healthy and eat a balanced diet should be able to manage Oxalic Acid in the diet. Those who have symptoms of mineral deficiencies, or have symptoms of Arthritis, Kidney Disease, IBS, Chrones, or Gout, should limit the amount the amount of Oxalic Acid in there diet. As a general rule, I cook or ferment my green vegetables 90% of the time to decrease the overall consumption of Oxalic Acid (remember there will still be some present). 10% of the time I eat them raw. 

I try to use history as my guide. How have cultures traditionally ate these vegetables? Honestly, I sometimes think that if we stopped overthinking it, and looked at what our ancestors did before us, we would be doing just fine dietarily. It took them thousands of years to develop their culinary culture, and I believe it was through trial and error and learning how to use these foods. How often do you find traditional vegetables recipes that are raw and not either cooked for fermented? Just a thought.

For a list of Oxalic Acid levels of individual foods click here - It's not that good, but gives some.

So, why did I bring up Oxalic Acid?

Because today, M1 wanted me to add RAW SPINACH into her lunch. This was her pick today. M1 loves salads, and will often order them for dinner at restaurants. As I have mentioned in the past, I am normally NOT a salad fan. She is and I find that neat, and if that is what she asks for, I make it. I added in some protein sources too (If I let her, she will eat raw lettuce with no dressing and call that a salad...). I made a bunch of bacon bits on Sunday, let's be honest you can always find ways to use bacon bits during the week), and boiled some eggs last night. 

Main Lunch:

• Salad with Romaine, Spinach, Carrots, Radish with toppers; Hard Boiled Egg, Bacon Bits, Sunflower Seeds and Annie's Cesar Dressing: I tried to balance the veggies with some good quality protein for sustained energy and that growing brain of hers. I use a lot of eggs in life!
• Leftover Fruit Salad from Dinner: Pear, Pineapple and Raspberry

Snacks:

• Organic Apple Chips: She is really not a fan of these, but I bought a bunch a while back and I am making her eat them. I brought some for my lunch today as well.
• Mojo Bar: Similar to Kind bars, they are low glycemic, and full of nuts and dried fruits. I am sure there are better options, but she likes them.