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Oxalic Acid Issues
Fibromyalgia, Gout, Kidney stone sufferers and Oxalic acid
Oxalic acid is found in many foods and this affects those suffering from these issues.
Primarily what you are looking at is the nightshade family, tomatoes, potatoes, green peppers, etc... The Oxalic Acid in these have an effect on sufferers as it's been shown Oxalic acid binds to beneficial minerals such as calcium and iron, preventing them from being absorbed and used by the body.
However.... it's not that one should not consume these altogether as the Oxalic Acid isn't in fully ripened-on-the-vine fruit/ tubers/ vegetables. Why those vine ripened tomatoes at the grocers are more expensive.... the tomatoes in quantity in the bin are picked green and ripened off the vine, consequently the acid doesn't go back into the stem feeding the fruit. The Oxalic Acid is used by the plants to keep insects from eating them until the fruit is ready to be picked.
Green parts on potatoes and any sprouts on them should be removed before cooking them, and cooking will remove whatever is left by 50%.
Keep to Red and Yellow bell peppers, removing any green parts....
Broccoli.... fully formed bunches and don't eat the trunk farther than an inch or two from the flowerettes. Cooking them again will help cut down any remaining Oxalic Acid by 50%.
Soooo, don't stop eating the nightshades completely, they are very nutritious, but do get the organically grown, and "ripened-on-vine" and remove stems, unripened parts, and sprouts from them. Fibro sufferers should cook them as well (nightshade veggies....and by "cooking" I mean 3 to 5 minutes tops (bright) as that's all it takes and any further will cut nutritional values of the veggie.... )
Another reason for Organically grown veggies (I know they are more expensive but the studies are coming in that YES, these are better) is that nitrates are greatly reduced regardless the type of veggie. The manmade fertilizers in commercial veggies are being fed into the plants and thus into us. Organic fertilizers such as compost don't have the same metabolic effect on the plants and thus not on us.
Additionally... Fibro sufferers should increase B6 and the amino acid Tryptophan Rich Foods to help the production of Serotonin Balance. It's not only in relation to sleep and moods, but also helps regulate carbohydrate cravings and pain tolerance. These include our beans and cashews,
pumpkin seeds, bananas, figs, dates, yogurt, tuna, whole grains, and nut butters.
The number 1 Alkaline source for L-Tryptophan is Spirulina. This highly nutritious source contains 1040 mg. per ground dried ounce.
Particularily good veggies:
Spinach, Watercress, Pumpkin Leaves (I think it's time to add this to my garden regulars, pumpkin leaves just keeps popping up), Turnip Greens, Broccoli, Parsley, Mustard greens, Asparagus, Beans (Kidney and Mung especially), Red leaf lettuce. Spinach being especially good with both the B6 and Tryptophan. But cook it (Grandma, who lived to 97 in very good health, would place an egg in with the spinach as the shell will absorb the acid and make the nutrients usable).
I've included this site with the Oxalic Acid content in foods (it's a site for Guinea Pig owners, however the listing is impressive) to help Fibro sufferers and those who may be interested (kidney stone and gout suffers are affected by this as well) in deciding whether a vegetable should be cooked or not:
And from a raw foods site:
"HIGH OXALIC ACID CONTENT:
Lambsquarters, beet leaves, purslane leaves, spinach, swiss chard (leaves & stalks), rhubarb, parsley, amaranth leaves, sorrel.
"LOW OXALIC ACID CONTENT:
Dandelion greens, most fruits, kale, watercress, escarole, mustard greens, turnip greens, kale, broccoli, tomatoes, asparagus, cabbage, and most greens not mentioned."
Fibro, kidney stone, gout sufferers need to note that High Level Oxalic Acid foods should be cooked 3 to 5 minutes; lower levels, may or may not be needing the added cooking... perhaps initially until symptoms subside.
Also.... potassium rich foods help overall with this substance. See nutritiondata.com for foods rich in this. Lemons are a wonderful source
Although Apples have Oxalic acid in it, it's other nutrients out weigh and neutralize it, primarily its malic acid and has been shown to help the body to utilize nutients such as magnesium and help rid the body of lactic acids. Unprocessed Apple Cider Vinegar, Braggs being a great one, also is high in Malic Acid.
On the benefits of heating/cooking other than Oxalic acid issues:
"Food processing destroys some nutrients, but can also inactivate toxins and increase the availability of other nutrients. Conservative cooking such as steaming or boiling causes only modest loss of some nutrients, such as folate, while enhancing the bioavailability of others, such as carotenoids. Lycopene, which appears to have profound protective effects on health, is better absorbed from cooked than from raw tomatoes. Liquidising or juicing also increases carotenoid availability from carrots.
"Cooking increases the energy available from starchy foods such as potatoes and grains and inactivates certain food toxins, thereby increasing the range of foods available to us. Whether such foods belong in an optimal diet remains to be established. The longest-living population in the world, the Japanese Okinawans, make extensive use of cooked grains, sweet potatoes, vegetables and soy products and little use of raw fruit. However, there is no large group of long-term raw food vegans to provide a direct comparison."
I didn't mean this to be so long, but it's more than what food aggravates Fibro, it's "why" and being informed will help sufferers when they shop for and prepare their meals.
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