Food, Food, and More Food Thread

bmwracer wrote:
I read in Wiki that the oxalates in spinach affect the absorption of certain nutrients or someting to that effect... Your take?

oh man, that's a bit esoteric i'd have to do some research on that one.....but assuming that's the case one might think that the nutritional benefit of spinach still makes a worthy addition to any dietary regimen.

i'll try to find an answer and post any relevant info ^_^

^^^ i still have to read on that aged garlic that you sent me, boo.

From Wiki:

"Spinach also has a high calcium content. The oxalate content in spinach binds with calcium decreasing its absorption. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones. "

Tu_triky wrote:

oh man, that's a bit esoteric i'd have to do some research on that one.....but assuming that's the case one might think that the nutritional benefit of spinach still makes a worthy addition to any dietary regimen.

i'll try to find an answer and post any relevant info ^_^

so apparently the oxalates bind to certain minerals such as iron and calcium which inhibit their abosorption by the body.....but the nutritional profile of spinach with it's vitamin, mineral and antioxidant content far outweigh the decrease in absorption through the oxalate mechanism.

i mean how much spinach do you it, right?

bmwracer wrote:From Wiki:

"Spinach also has a high calcium content. The oxalate content in spinach binds with calcium decreasing its absorption. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones. "

yeah but as i mentioned, how much spinach do you eat? the addition of spinach would be a recommendation from any qualified nutritionist unless you had problems with the aforementioned conditions.

Tu_triky wrote:


so apparently the oxalates bind to certain minerals such as iron and calcium which inhibit their abosorption by the body.....but the nutritional profile of spinach with it's vitamin, mineral and antioxidant content far outweigh the decrease in absorption through the oxalate mechanism.

i mean how much spinach do you it, right?

i it quite a bit. :mrgreen:

krim wrote:

i it quite a bit. :mrgreen:

nonetheless...i'm sure you're fine because i think it's rare to be deficient in those minerals, iron and calcium, because i'm sure yhou ahve a varied diet, which most likely includes dairy and red meat.

krim wrote:i it quite a bit. :mrgreen:

No mercy in this forum. :hehe: :hehe:

Tu_triky wrote:


nonetheless...i'm sure you're fine because i think it's rare to be deficient in those minerals, iron and calcium, because i'm sure yhou ahve a varied diet, which most likely includes dairy and red meat.

I do, but I still have low iron. It's mostly due to my shtupid menstral cycle. Tho girls between 15-23 supposedly go through a low iron stage. Of course, that has nothing to do with me because i'm no longer in that age bracket. Gomen for useless info.

bmwracer wrote:
No mercy in this forum. :hehe: :hehe:

i'm spreading my spelling virus through the monitor...

Introduction
Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates. For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.

Foods that contain oxalates

The following are some examples of the most common sources of oxalates, arranged by food group. It is important to note that the leaves of a plant almost always contain higher oxalate levels than the roots, stems, and stalks.

Fruits
blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables (see Table 1 for additional information)
spinach, Swiss chard, beet greens, collards, okra, parsley, and leeks are among the most oxlate-dense vegetables
celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds
almonds, cashews, and peanuts
Legumes
soybeans, tofu and other soy products
Grains
wheat bran and germ
Other
cocoa, chocolate, and black tea
Oxalates and health

Conditions that require strict oxalate restriction

There are a few, relatively rare health conditions that require strict oxalate restriction. These conditions include absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria. Dietary oxalates are usually restricted to 50 milligrams per day under these circumstances. (Please note: these relatively rare health conditions are different than a more common condition called nephrolithiasis in which kidney stones are formed, 80% from calcium and oxalate). What does 50 milligrams of oxalate look like in terms of food? One cup of raw spinach in leaf form (not chopped) weighs about one ounce, and contains about 200 milligrams of oxalate, so 50 milligrams for the day would permit a person to consume only 1/4 cup of raw spinach (and no other oxalate sources could be eaten during the day).

Oxalates and kidney stones

The formation of kidney stones containing oxalate is an area of controversy in clinical nutrition with respect to dietary restriction of oxalate. About 80% of kidney stones formed by adults in the U.S. are calcium oxalate stones. It is not clear from the research, however, that restriction of dietary oxalate helps prevent formation of calcium oxalate stones in individuals who have previously formed such stones. Since intake of dietary oxalate accounts for only 10-15% of the oxalate that is found in the urine of individuals who form calcium oxalate stones, many researchers believe that dietary restriction cannot significantly reduce risk of stone formation.

In addition to the above observation, recent research studies have shown that intake of protein, calcium, and water influence calcium oxalate affect stone formation as much as, or more than intake of oxalate. Finally, some foods that have traditionally been assumed to increase stone formation because of their oxalate content (like black tea) actually appear in more recent research to have a preventive effect. For all of the above reasons, when healthcare providers recommend restriction of dietary oxalates to prevent calcium oxalate stone formation in individuals who have previously formed stones, they often suggest "limiting" or "reducing" oxalate intake rather than setting a specific milligram amount that should not be exceeded. "Reduce as much as can be tolerated" is another way that recommendations are often stated.

The effect of cooking on oxalates

Cooking has a relatively small impact on the oxalate content of foods. Repeated food chemistry studies have shown no statistically significant lowering of oxalate content following the blanching or boiling of green leafy vegetables. A lowering of oxalate content by about 5-15% is the most you should expect when cooking a high-oxalate food. It does not make sense to overcook oxalate-containing foods in order to reduce their oxalate content. Because many vitamins and minerals are lost from overcooking more quickly than are oxalates, the overcooking of foods (particularly vegetables) will simply result in a far less nutritious diet that is minimally lower in oxalates.

Practical tips

For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern. Under most circumstances, high oxalate foods like spinach can be eaten raw or cooked and incorporated into a weekly or daily meal plan as both baby spinach and mature, large leaf spinach can both make healthy additions to most meal plans. In short, the decision about raw versus cooked or baby versus mature leaf spinach or other oxalate-containing vegetables, for example, should be a matter of personal taste and preference for most individuals.

Table 1

Raw Vegetable Oxalate content
milligrams per 100 gram serving
Spinach 750
Beet greens 610
Okra 146
Parsley 100
Leeks 89
Collard greens 74

Adapted from the following sources: (1) United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook Number 8-11, "Composition of Foods: Vegetables and Vegetable Products." Revised August 1984; (2) data gathered by LithoLink Corporation, a metabolic testing and disease management service for kidney stone patients, founded by Dr. Fredric Coe, a University of Chicago Medical School Professor, and posted on its website at www.litholink.com; (3)data presented by Holmes RP and Kennedy M. (2000). Estimation of the oxalate content of foods and daily oxalate intake. Kidney International(4):1662.

http://www.whfoods.com/genpage.php?tname=george&dbid=48

Wynter wrote:Gomen for useless info.

Lil miss trivia. :beaten:

props to Boo for the research..

littlemissfab wrote:props to Boo for the research..

hey fab...i educate myself as much as i do others...i'm glad 'racer posed the question.....


as far as the inhibition of calcium and iron in spinach due to the oxalate level.....i believe the healthy person would eat spinach more for the phytonutrients and vitamins rather than the mineral content.

Tu_triky wrote:Introduction
Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates. For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.

Foods that contain oxalates

The following are some examples of the most common sources of oxalates, arranged by food group. It is important to note that the leaves of a plant almost always contain higher oxalate levels than the roots, stems, and stalks.

Fruits
blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables (see Table 1 for additional information)
spinach, Swiss chard, beet greens, collards, okra, parsley, and leeks are among the most oxlate-dense vegetables
celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds
almonds, cashews, and peanuts
Legumes
soybeans, tofu and other soy products
Grains
wheat bran and germ
Other
cocoa, chocolate, and black tea
Oxalates and health

Conditions that require strict oxalate restriction

There are a few, relatively rare health conditions that require strict oxalate restriction. These conditions include absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria. Dietary oxalates are usually restricted to 50 milligrams per day under these circumstances. (Please note: these relatively rare health conditions are different than a more common condition called nephrolithiasis in which kidney stones are formed, 80% from calcium and oxalate). What does 50 milligrams of oxalate look like in terms of food? One cup of raw spinach in leaf form (not chopped) weighs about one ounce, and contains about 200 milligrams of oxalate, so 50 milligrams for the day would permit a person to consume only 1/4 cup of raw spinach (and no other oxalate sources could be eaten during the day).

Oxalates and kidney stones

The formation of kidney stones containing oxalate is an area of controversy in clinical nutrition with respect to dietary restriction of oxalate. About 80% of kidney stones formed by adults in the U.S. are calcium oxalate stones. It is not clear from the research, however, that restriction of dietary oxalate helps prevent formation of calcium oxalate stones in individuals who have previously formed such stones. Since intake of dietary oxalate accounts for only 10-15% of the oxalate that is found in the urine of individuals who form calcium oxalate stones, many researchers believe that dietary restriction cannot significantly reduce risk of stone formation.

In addition to the above observation, recent research studies have shown that intake of protein, calcium, and water influence calcium oxalate affect stone formation as much as, or more than intake of oxalate. Finally, some foods that have traditionally been assumed to increase stone formation because of their oxalate content (like black tea) actually appear in more recent research to have a preventive effect. For all of the above reasons, when healthcare providers recommend restriction of dietary oxalates to prevent calcium oxalate stone formation in individuals who have previously formed stones, they often suggest "limiting" or "reducing" oxalate intake rather than setting a specific milligram amount that should not be exceeded. "Reduce as much as can be tolerated" is another way that recommendations are often stated.

The effect of cooking on oxalates

Cooking has a relatively small impact on the oxalate content of foods. Repeated food chemistry studies have shown no statistically significant lowering of oxalate content following the blanching or boiling of green leafy vegetables. A lowering of oxalate content by about 5-15% is the most you should expect when cooking a high-oxalate food. It does not make sense to overcook oxalate-containing foods in order to reduce their oxalate content. Because many vitamins and minerals are lost from overcooking more quickly than are oxalates, the overcooking of foods (particularly vegetables) will simply result in a far less nutritious diet that is minimally lower in oxalates.

Practical tips

For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern. Under most circumstances, high oxalate foods like spinach can be eaten raw or cooked and incorporated into a weekly or daily meal plan as both baby spinach and mature, large leaf spinach can both make healthy additions to most meal plans. In short, the decision about raw versus cooked or baby versus mature leaf spinach or other oxalate-containing vegetables, for example, should be a matter of personal taste and preference for most individuals.

Table 1

Raw Vegetable Oxalate content
milligrams per 100 gram serving
Spinach 750
Beet greens 610
Okra 146
Parsley 100
Leeks 89
Collard greens 74

Adapted from the following sources: (1) United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook Number 8-11, "Composition of Foods: Vegetables and Vegetable Products." Revised August 1984; (2) data gathered by LithoLink Corporation, a metabolic testing and disease management service for kidney stone patients, founded by Dr. Fredric Coe, a University of Chicago Medical School Professor, and posted on its website at www.litholink.com; (3)data presented by Holmes RP and Kennedy M. (2000). Estimation of the oxalate content of foods and daily oxalate intake. Kidney International(4):1662.

http://www.whfoods.com/genpage.php?tname=george&dbid=48

Excellent.

Thanks. :victory:

bmwracer wrote:
Excellent.

Thanks. :victory:

no prob...okay my last blurb on the subject..some of the good reasons to eat lots of spinach...Popeye was right

-------------------------------------------------------------

"Phyto" is simply a Greek word menaing "plant". Phytonutrients are, therefore, plant nutrients that do not fall into the other categories of proteins, fats, carbohydrates, vitamins or minerals. Many phytonutrients are oft described as "vitamin-like". Some nutritionists prefer them term "phytochemicals" rather than "phytonutrients", but be assured that the two terms are synonymous.

Alpha Lipoic Acid - Spinach is nature's #1 source of Alpha Lipoic Acid, a potent antioxidant and cancer fighter. It also boosts glutathione levels (see "glutathione" below), helps to stabilize blood sugar levels, helps to prevent heart attacks and cataracts and plays an anti-aging role by preserving (or minimising decline of) mental function in the elderly.

Polyphenols - Polyphenols are a category, or group, of phytonutrients, rather than a specific phytonutrient. While polyphenols are widely studied from a number of other food sources (green tea, apples, nuts, raspberries and others), little research to date has been done specifically on the polyphenols found in spinach, even though it is known to be a medium-to-good source of them. In general terms, though, polyphenols (meaning "many phenols") are known to be powerful:

anti-allergenic
anti-oxidants
anti-inflammatories
and more.
As such, polyphenols are powerful protectors of cardiovascular health, immune system enhancers, pain relievers, cancer prevention agents and much more.

Carotenoid Antioxidants - Spinach (along wth broccoli) is one of nature's most potent sources of the following two carotenoid antioxidants:

Lutein - In additon to being an antioxidant, lutein forms part of the lens and the retina in the human eye. Deficiency leads to many vision related problems, ranging from cataracts to night blindness through to macular degeneration (AMD). As an antioxidant, lutein provides protection to the eyes from free redical damage caused by ultraviolet light from the rays of the sun.

Zeaxanthin - Closely related to lutein (see above) with similar benefits.

Glutathione - Glutathione is an antioxidant, antitoxin, and enzyme cofactor. It is required by the human body to maintain normal immune system function. Low glutathione levels are known to be associated with conditions such as Parkinson's diseas, ALS, multiple sclerosis, Alzheimer's disease and male infertility.

Co-Enzyme Q10 - Vitamin-like in function, with similarities in function to both Vit. E and Vit. K. Co-enzyme Q10 is mostly found in animal meats and most heavily in certain organ meats. Only two vegetable sources are known - spinach and broccoli. While It is an essential part of cells throughout the human body, it is particularly important for the heart, the nervous system and white blood vessels. Low levels in the areas are known to be common in people with heart diseases, mental illnesses or recurrent infections. Deficiency also results in all-over muscular weakness.

Betaine - A derivative of choline, betaine lowers blood homocysteine levels, and thus reduces the risk of cardiovascular disease.

Chlorophyll - Chlorophyll is best known as the green coloring in plants and for it's role for plants of using sunlight to convert carbon dioxide from the air into carbohydrates within the plant. The darker the green colour, the more chlorophyll a plant contains. Hence, spinach is a very potent source of chlorophyll. (By way of comparison, spinach has 1,000 times the level of chlorophyll per gram than a green olive.) Less commonly known, though, is that chlorophyll has antioxidant properties, helps to cleanse and deodorize the human gastrointestinal system, acts as a mild antibiotic, and recent ongoing research is beginning to indicate that chlorophyll probably has powerful anti-cancer properties. The research as currently understood suggests that a chlorophyll derivative, chlorophyllin, prevents RNA & DNA damage caused by aflatoxins - a type of cancerous fungi often found in grains, soy and peanuts.

Oxalates - Strictly speaking, oxalates are not nutrients. They are antinutrients. It is listed here for the sake of providing honest, objective information on the health impacts of the many constituents of spinach. The level of oxalates found in spinach reduces the bioavailablity of 95% of the calcium content of spinach. Oxalates bind to calcium, preventing it from being absorbed by the human body. Accordingly, spinach should not be relied upon for calcium intake. Additional calcium food sources are required in the diet.

Tu_triky wrote:

hey fab...i educate myself as much as i do others...i'm glad 'racer posed the question.....


as far as the inhibition of calcium and iron in spinach due to the oxalate level.....i believe the healthy person would eat spinach more for the phytonutrients and vitamins rather than the mineral content.

i put spinach in my sinigang.. just for extra leafy greens.. and they do not taste bad at all. :)

littlemissfab wrote:i put spinach in my sinigang..

Can you do that in public?? :headscratch:

*cloaking device still enabled*

bmwracer wrote:
Can you do that in public?? :headscratch:

*cloaking device still enabled*

*grabs ahold of beems neck and wrings it*

Sadly, other than in salad and in icky dreadul south asian dishes, I've never had spinach any other way.

If you have any recipes, I'd greatly appreciate it.