Oxalates are naturally occurring compounds found in many plant-based foods, including spinach, rhubarb, beets, nuts, and cocoa. They are also produced by the body as a metabolic byproduct. While oxalates are generally harmless in moderate amounts, they can bind to minerals like calcium, forming insoluble crystals that may contribute to the development of kidney stones in some individuals.
Benefits: Foods high in oxalates, such as leafy greens, also offer many essential nutrients and antioxidants that support overall health.
Drawbacks: For people prone to kidney stones or with specific health conditions, a diet high in oxalates can be problematic. Reducing oxalate-rich foods or increasing calcium intake can help mitigate this risk.