Want strong bones? Don’t eat spinach!
What? I can hear you now – “I thought spinach was supposed to be good for me! Now you say “Don’t eat spinach””!
I know – confusing, just like lots of other health information.
What is it about spinach that can affect our bones? Let’s start there…..
Spinach is high in oxalates. Oxalates are naturally occurring compounds found in a variety of plant-based foods and they are known for their ability to form insoluble salts with calcium which can have a negative impact on bone health.
You may have never heard of oxalates before!
At the end of this blog I will give you some simple ways to limit the adverse effects of oxalates with some easy ways to substitute. But first… What about these oxalates and how do they affect our bones?
Oxalates, or oxalic acid, are often present in foods such as spinach, kale, almonds, beets, and rhubarb, as well as in beverages like tea and certain types of nuts and seeds. That covers a lot of what I eat!
I didn’t think much about oxalates, but when I was diagnosed with Osteoporosis, I started thinking much more seriously how they might be affecting my bone health.
I started digging into some research and following Margie Bissinger who is a PT and she specializes in Osteoporosis.
Our bones need calcium to be strong and healthy. One thing I found out about oxalates is emerging research suggests that oxalates may hinder calcium absorption by forming insoluble complexes in the gut, which reduces the amount of calcium available for absorption into the bloodstream. Over time, this could contribute to lower bone mineral density and an increased risk of fractures and osteoporosis.
A couple bits of info about oxalates from Healthline
- Oxalate can reduce mineral absorption by binding to minerals in the gut.
- Some foods high in oxalates, like spinach, hinder calcium absorption due to oxalate binding.
- Combining fiber with oxalates may further hinder nutrient absorption.
- While calcium absorption from spinach is reduced, it's not affected when consumed with milk.
- Many foods containing oxalates are nutritious and provide antioxidants, fiber, and other essential nutrients.
- Avoiding high-oxalate foods is unnecessary for most people and may even be detrimental to health.
- Oxalate absorption in the gut can be influenced by gut bacteria.
- Oxalobacter formigenes, a gut bacteria, can break down oxalate, reducing its absorption.
- Antibiotics can decrease the number of O. formigenes colonies in the gut.
- Foods high in oxalates include beet greens, rhubarb, spinach, beets, Swiss chard, endive, cocoa powder, sweet potatoes, peanuts, turnip greens, and star fruit.
A couple things that stood out to me from the Healthline article is if you drink milk (dairy) with spinach, the calcium absorption is not affected by the oxalates in spinach. And antibiotics affect how oxalates are broken down in the gut.
What is the relationship between oxalates and bone health?
This is where the rubber meets the road, especially if you are approaching menopause, in menopause, or have been diagnosed with Osteopenia or Osteoporosis.
One of the key mechanisms that oxalates may impact bone health with is by interfering with calcium absorption in the gut. Healthline talked about the gut being a major player. Calcium is an essential mineral for bone formation, maintenance, and overall skeletal health. When we eat foods with calcium as part of our diet, calcium must be absorbed efficiently to support various bodily functions, including bone remodeling and mineralization.
However, oxalates have the potential to form insoluble complexes with calcium in the intestines, causing it to be less available for absorption. These oxalate-calcium complexes can prevent calcium from being absorbed into the bloodstream, leading to less calcium being able to be used by the body. Over time, this can negatively impact bone health and contribute to the development of conditions such as osteopenia and osteoporosis.
According to the Mayo Clinic:
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
If we have reduced calcium absorption, it can potentially compromise our bone density and strength as well as lots of other body functions!
Now that we know what oxalates are, why calcium is important for our bone health, and how oxalates can interfere with the amount of calcium that our bodies can absorb, what can we do about it?
What are some of the foods that have the highest oxalate levels?
According to WebMD:
Spinach
Soy Products
Almonds
Potatoes
Beets
Navy Beans
Raspberries
Dates
First – one thing to understand is that oxalates are not the only cause of potential bone loss. According to the Mayo Clinic, falling levels of estrogen as we approach menopause is the number one reason we have bone loss. With that said, we can approach the other reasons of bone loss – like oxalates, Vitamin D, Collagen, Magnesium, and lifestyle choices to name a few.
Second – many of the foods that are high in oxalates also have a ton of other health benefits so you don’t want to eliminate all of them.
Knowledge is power. The more you know and understand how foods affect your body and health, the better choices you can make for YOU.
We can Incorporate low-oxalate foods into our meals and that can help reduce overall oxalate intake while still enjoying a nutritious and varied diet.
Here are some practical tips for incorporating low-oxalate foods into your meals:
1. Focus on Leafy Greens: While many leafy greens are high in oxalates, some varieties are lower in oxalates and can be enjoyed as part of a balanced diet. Choose Romaine, Arugula, or Dino Kale.
2. Choose Low-Oxalate Proteins: Incorporate protein sources that are naturally low in oxalates, such as poultry, fish, eggs, and legumes, into your meals.
3. Experiment with Grains: Incorporate grains that are lower in oxalates, such as rice, oats, barley, and quinoa, into your meals.
By incorporating these practical tips into your meal planning and food choices, you can support bone health while minimizing oxalate intake and still enjoy a diverse and nutritious diet.
If you want to, or need to, take a look at limiting your oxalates, here are some simple ways you can use to keep your bones strong and healthy!
1. Add more Romaine lettuce to your salad (you don’t need to eliminate spinach, just add Romaine to it as well)
2. Use Arugula on your salad
3. While regular Kale is high in oxalates, Dino/Lacinato Kale is actually low in oxalates (you can even find Dino Kale at Meijer)
4. Here are a few other veggies that are on the low to medium oxalate list (per Julie Matthews MS)
· Broccoli and Cauliflower
· Cabbage
· Green Beans
· Peppers
· Tomatoes
· Squash
5. Here are a few fruits that Julie Matthews lists as having low to medium oxalates
· Apples
· Blueberries
· Grapes
· Watermelon
· Banana
· Pineapple
· Strawberries
There are lots of foods that we can eat, or substitute for foods that have higher levels of oxalates.
Julie Matthews, MS is the Founder of BioIndividual Nutrition® and Nourishing Hope®. She has a ton of information from her work as a Certified Nutrition Consultant.
In conclusion, understanding the relationship between oxalates and bone health is crucial for promoting not only optimal skeletal health but our overall well-being.
Here are the key takeaways from our discussion:
1. Oxalates and Bone Health: Oxalates, naturally occurring compounds found in many plant-based foods, have the potential to interfere with calcium absorption in the body. Reduced calcium absorption due to high oxalate intake may compromise bone density and strength, increasing the risk of osteoporosis and fractures.
2. Importance of a Balanced Diet: Achieving and maintaining bone health requires a balanced diet that provides essential nutrients, including calcium, vitamin D, protein, and other micronutrients.
3. Individualized Approach to Nutrition: It's essential to recognize that dietary needs vary among all of us based on things such as age, gender, health status, and personal preferences. Adopting an individualized approach to nutrition, tailored to each person's unique requirements and goals, is key to optimizing bone health and overall nutritional status. Julie Matthews MS talks a lot about personalized bioindividual nutrition.
4. There are options, or alternatives, to high oxalate foods that you can add to your diet.
5. Consultation with Healthcare Professionals: Include your Health Care Professional in your diet discussions. Also, if you have not had a DEXA scan for your bone density, you may want to talk to your doctor about getting that scheduled.
By prioritizing a balanced diet, incorporating practical strategies to manage oxalate intake, and seeking individualized guidance from healthcare professionals, you can take proactive steps to support your bone health and your overall well-being.
The journey to optimal health is unique!
I mentioned there are other ways to help our bone health beyond oxalates. If you are interested in learning more, you may want to check out Whole Life Health for Faith Based Women. I will be covering much more on women’s bone health during the month of April.
If the idea of seamlessly integrating your Christian faith into your pursuit of holistic health resonates with you, then I invite you to check out our membership group, Whole Life Health for Faith Based Women.
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Debra Loader is a Christian Health and Wellness Coach, a Christian Life Coach, as well as a National Board Certified Health and Wellness Coach (NBC-HWC). She helps women integrate their Christian faith into their health and wellness journey to find greater motivation and resilience. You can contact Debra at debra@debraloaderlivingwell.com or 810-287-4096.