Nutrition
Oxalates are organic acids that are found in many plant foods, such as spinach, kale, beet greens, rhubarb, nuts, chocolate, tea, and coffee. They are also produced in our body as a by-product of metabolism. Oxalates can bind to minerals, such as calcium and iron, and form crystals that can be excreted in the urine or stool.
However, when oxalates accumulate in high levels in the body, they can cause oxalate toxicity. Oxalate toxicity can damage various organs and tissues, such as the kidneys, mitochondria, nervous system, connective tissue, and immune system. Oxalate toxicity can also impair the absorption of important nutrients and increase the risk of kidney stones.
Some people are more prone to oxalate toxicity than others. These include:
When you blend fruits and vegetables, you break down their cell walls and release their contents into the liquid. This makes the nutrients more bioavailable and easier to digest. However, this also makes the oxalates more soluble and easier to absorb into the bloodstream.
Also when you drink green smoothies, you consume more fruits and vegetables than you would normally eat in their whole form. This means that you ingest more oxalates than you would otherwise. For example, one cup of raw spinach contains about 656 mg of oxalates, but one cup of spinach juice contains about 1,260 mg of oxalates. That’s almost double the amount!
Furthermore, some people drink green smoothies on an empty stomach or as a meal replacement. This can increase the absorption of oxalates even more because there is no other food to buffer or dilute them in the digestive tract.
If you are at risk of oxalate toxicity or want to prevent it from happening, you should be careful about what you put in your green smoothies. Here are some tips to help you reduce your oxalate intake from green smoothies: