If you are juicing, you could be concerned that by including too many of a particular veggie or two, you might be getting a higher concentration of oxalic acid that you want.
After all, the purpose of juicing is to obtain the highest concentration and best assimilation of nutrients possible from your produce. Would it be you might be thwarting your efforts?
Initially, I was doing some research including juicing therapies for my best friend of 40 plus years who was just recently diagnosed with stage 3 breast cancer. She had already started juicing and removing all sweets, coffee and alcohol from her diet.
I had already read that the well known Gerson cancer therapy completely disallowed spinach from its diets for its oxalic acid content.
And soon I became aware that beet greens (which I had recently added to a juice batch I had made only days prior) was among the top 5 excessive oxalic acid containing foods.
I was also at this time drinking at least one batch per day of juice that included a beet, and am an admitted chocoholic (low sugar, high ‘chocotane’ : – >).
So I decided to get to the bottom of this little conundrum, just to make sure that my friend did not further compromise her already shaky condition.
Reading dozens of books and references from governmental to educational to medical, I ended up with this post on oxalic acid concerns.
As I found, normally we should not be too worried unless our health conditions warrants it, but with juicing, a love of beets, and/or a compunction for chocolate and spinach… we might want to mitigate our consumption.
But as for my juicing, I still wanted to include this addendum, after deciding how I was going to manage not to over-do it on the oxalic acid in my own kitchen!
So for your juicing juju, start by following these guidelines:
- Except for very limited amounts, avoid spinach, rhubarb or beet greens, star fruit, parsley and chives.
- Limit beets to every other day or no more than 4-5 times per week.
- Choose carrots or parsnips over sweet potatoes as they contain less oxalic acid, with a similar flavor.
- Adding lots of cruciferous veggies like bok choy, cauliflower, broccoli and cabbage add much needed calcium with a very low amount of oxalic acid.
- Ferment your juice to get rid of much of the oxalic acid, or use a water kefir to the juice as described here.
- Cucumbers are an excellent choice for juicing due to a high levels of nutrients, mild flavor, and high water content. Use the list of low oxalic foods below for more ideas!
- Try the recipe below for a high calcium, low oxalic acid juice to get your taste buds excited:
Loxa Green : Low-Oxalic Juice
- kale 1 leaf
- romain 2 leaves
- 1 cucumber
- 1 pear
- 1/4 to 1-8 head cabbage
- 1 stalk celery
- 1 lemon
- 10-12 sugar snap peas
- 3 mint stalks
Foods LOW in Oxalic Acid
Turnip greens .05
Sweet Peppers .04 (some tables list this number as a bit higher, so treat like moderate)
Kale .02 (some tables list this number as much higher but more recent agreements are lower)
Dandelion .01 (young spring leaves)
Hibiscus Flower .01
Hopefully this will help you to continue juicing in confidence, as you’ll be getting a wonderful shot of nutrition with every batch!