Oxalates
January 27, 2025
Oxalates
I received this email from Joanna this week and want to share it with you.
Hi Julie,
Great email today! I wanted to comment on your Asian greens. I hope it’s not stuff you already know, but there is a good chance it is. If so, please forgive and delete.
Your Asian greens are so beautiful, tasty, and have a unique texture especially when used raw in salads. I absolutely loved them! But here’s an important fact: They have an extremely low level of oxalates! Oxalates are organic compounds that are found in many fruits and vegetables. They can bind to calcium in the digestive tract, preventing its absorption. This can lead to calcium deficiency in some individuals. People who have osteoporosis should probably avoid foods high in oxalates. They can also cause problems for people who are prone to kidney stones.
I just love that, among the tasty benefits of your Asian greens is the fact that they are absolutely wonderful for anyone seeking highly-nutritious greens that are also very low in oxalates.
Take good care,
Joanna
Hi Joanna,
I have known of the controversy over oxalates for years, and have been what one might suggest, somewhat “sensitive” over it, probably in large part because I raise and tout several of the plants on the hit list.
But it is time to bring this conversation out into the open and shine some sunshine on it. My daughter Ellen, a nutritionist, sent me this link from this resource person – https://sallyknorton.com/oxalate-science/oxalate-basics/ which is rather damning about high oxalate foods.
She also sent me a quote from Kiran Krishnan, an expert gut biome researcher who is for sure at the “top of his class” on issues of the gut. Here is his quote.
“Here is what he said – “The problem with it is that in the form that it is in food, it needs to be broken down into its elemental forms so that your body can utilize it properly. If it doesn’t get broken down into its elemental forms, which our digestive system itself like our HCL and enzymes doesn’t break it down, it can accumulate in places like kidneys and form stones and create other issues. It can trigger immune responses and so on. The benefit is that we have microbes in our gut that are specifically designed to break down oxalates for us – in part oxalobacter formigines. It is named after its main function which is breaking down oxalates. And the human microbiome has oxalobacter, which is an important part of the microbiome. Now some people because of overuse of antibiotics, or multiple rounds of antibiotics, might have lower levels of oxalobacter, which also go along with lower diversity. But there are other microbes within the microbiome that can also break it down – the spores, bacillus subtillis has also been shown to break down oxalates. So, at the end of the day, you shouldn’t have to worry about oxalates at all because your microbiome is supposed to take care of t for you. But if you have had issues with oxalates, it is a good indication that your microbiome’s diversity is too low. Normally what you want to do is really work on increasing the diversity of your microbiome and then you should never have issue with oxalates. If you have an issue now and you are sensitive and lots of kidney stones and things like that, you have to go on a low oxalate diet. . . .Once your diversity is back in your microbiome, you can start reintroducing those foods again.”
I also put the question to our AEA consultant, Nick, and asked him to nose around for me. Nick turned me on to SCITE, an AI site that provides good data with lots of citations for those who want to check them out. I will try to synthesize some of the important points.
Plant nutrition, encompassing nitrogen sources, salinity, and overall mineral availability, plays a pivotal role in the expression of oxalates in plants. Understanding these relationships is crucial for improving the nutritional quality of crops and mitigating the health risks associated with high oxalate consumption.
Boiling and steaming are effective in decreasing oxalate content in plants due to oxalate’s water solubility.
Nutrient management: Balancing nitrogen and calcium levels in soil can help regulate oxalate production. High nitrogen with low calcium tends to increase oxalate accumulation, while balanced levels promote optimal plant growth with lower oxalate expression
Soil pH management: Since oxalic acid production is often a plant’s response to acidic soils, maintaining appropriate soil pH levels may help reduce oxalate expression
Organic-regenerative sources of ammonium nitrogen, include animal manure, compost, cover crops, green manures, biochar, plant residues, and organic fertilizers. These sources not only supply nitrogen in a plant-available form but also contribute to the overall health and fertility of the soil, aligning with sustainable agricultural practices.
I have some on the farm observations about oxalates. Long ago, our Swiss chard and spinach tasted like so much spinach and chard that I have eaten in my life. It was slightly bitter, and I felt like I had chalk all over my teeth after I consumed it-what I always associated with high oxalic acid content. I remember over 10 years ago when some farmer friends came over for supper. We served chard. They were overwhelmed by how tasty it was. The quality of our chard, beets, and spinach have gotten better, particularly since we have been using targeted mineral nutrition including biostimulants like kelp, and biological inoculants. When we arrived here in 1982, our calcium base saturation was probably around 50%. Now we are well stocked with calcium in our soil in the mid 70th percentile, ideal, according to William Abrecht, famous soil scientist from the University of Missouri in the 1920’s – 60’s. And we center around the sources of nitrogen mentioned above for our N management.
If you remember back to the spinach that we gave out in the fall share this year, Joanna, it was some of the highest quality spinach I have ever encountered, and it tasted so sweet, not to mention its holding quality, which stayed high for several weeks in the refrigerator.
As a farmer, I want to be certain that the vegetables that we are selling folks are health-giving rather than deleterious. So, it is well worth investigating this topic further, while continuing to improve our regenerative farming practices. Thanks for reaching out.
Julie
Expressing Gratitude this Week
Jack and I woke up Tuesday night late aware that the power had gone out. It was about -3 degrees at that moment. And of course we have wood heat, so wouldn’t have frozen to death, but still count on electricity to power our well to provide much needed water to our laying hens. We have a generator, and it was running, but for some reason it wasn’t connecting to our house power. Long story short, the power came on again and all was well, but I was reminded that we as a culture are so dependent on electricity. Recently we have been lucky here in New England as we watched two major natural disasters in the recent past, in North Carolina and California. Our daughter was in NC when the hurricane hit, and our niece lives in LA. We spent 2 hours on the phone with her last week getting a blow by blow of the horror that the folks in that region have experienced.
Tuesday night I was reminded that I am so grateful for the linepersons who have to hop out of bed and get the power back on, despite how long their day might have been. In 2008 it took 10 days for us to get our power back after the freak ice storm. At that time crews arrived from all over the country to help us get back to normal. Broadening this to the myriad first responders across that board, who often put their lives in danger to deal with these large and small crises, I feel very lucky that we have this safety net in our culture.
Seed Oils Too?
by Jack Kittredge
Another result of the new healthy diet consciousness we discussed here last week (see “Hot Dogs, Bologna, Red Dye, Oh My!”) is the decision of Sweetgreen, the largest salad chain in the US, to drop seed oils from their menu.
What is wrong with seed oils, you might ask, and how do we avoid them?
When a plant produces seeds it synthesizes accompanying oils to support energy storage and seedling growth. These oils are composed of triglycerides and many are a concentrated source of omega-6 fatty acids. They are used in much food processing. High levels of omega-6s, however, have been associated with chronic diseases such as diabetes, obesity, heart disease, cancer, stroke, and macular degeneration.
Are there alternative sources of oil? You bet! Plants also produce, driven by different metabolic needs, oils which are high in omega-3 fatty acids. These are generally present in non-seed plant parts like leafy greens, seaweed (algae), and many nuts. Animals, particularly fish and other sea foods but also mammals, produce them as well, including in products like tallow, lard, and butter. Much research has found that diets with a high omega-3 to omega-6 ratio are far healthier because they reduce inflammation, improve cardiovascular and brain health, and lower the risk of arthritis, diabetes, Alzheimer’s and some cancers.
Why would anyone use seed oils such as corn, cottonseed, soybean, sunflower or safflower to produce processed foods? Because they are heavily subsidized, easy to extract and thus much cheaper than most non-seed oils. Virtually every processed food you can buy in a grocery store will contain them. The ideal ratio for consuming these oils is in equal amounts or 1:1. The American diet, though, averages more like 17:1, favoring the omega 6.
With increasing numbers of critics like Robert Kennedy Jr., Joe Rogan, Sweetgreen, and many scientists studying their effects, such high amounts of seed oils are being challenged. We are glad to see these facts becoming more widely known and informed consumers swinging back to more traditional and healthier dietary alternatives.
Source of oil Omega 6 to Omega 3 ratio
Corn 50:1 Walnut oil 5:1
Soybean 8:1 Tallow (grass-fed) grass fed 1.4:1
Cottonseed 257:1 Tallow (grain-fed) grain fed 16:1
Safflower 133:1 Lard 3.6:1
Sunflower 40:1 Pecan oil 31:1
Coconut 88:1 Almond oil 20:1
Olive oil 13:1 Fish oil (varies)1:10 to 1:100
Avocado oil 13:1
2025 MHOF CSA
There were 57 crops in our CSA last year. I will to cover two of them per week for through May, to give you a closer look at our offerings.
For better or worse, MHOF’s signature is that we provide a bounty of greens in our CSA and this week’s stars are two of our most abundant crops – Kale – 18 weeks of the 22, and Chard – 17 Weeks.
Kale
Kale will always be on the top of the list of the most nutritious vegetables on the health lists. Kale (Brassica oleracea var. sabellica) has gained recognition as a superfood due to its impressive nutritional profile and associated health benefits. One of the primary reasons kale is considered health-giving is its rich content of bioactive compounds, including glucosinolates, carotenoids, phenolic compounds, and vitamins. These phytochemicals contribute to various health-promoting properties, such as antioxidant, anti-inflammatory, and anticancer effects (Ferioli et al., 2013; Ortega‐Hernández et al., 2021; Becerra-Moreno et al., 2013). Glucosinolates, a group of sulfur-containing compounds found in kale, have been extensively studied for their potential protective effects against cancer. They are known to be metabolized into biologically active compounds that can induce phase II detoxification enzymes, which help neutralize carcinogens (Becerra-Moreno et al., 2013). Additionally, kale is particularly high in antioxidants, including vitamins A, C, and K, as well as various polyphenols and carotenoids, which play a crucial role in combating oxidative stress and inflammation (Danesi et al., 2014; Khalid, 2023). The antioxidant capacity of kale has been shown to be superior to that of other cruciferous vegetables, making it an excellent dietary choice for enhancing overall health (Ferioli et al., 2013; Danesi et al., 2014). Moreover, kale’s fiber content contributes to digestive health and can help regulate blood sugar levels. A study indicated that the intake of kale can suppress postprandial increases in plasma glucose, suggesting its potential role in managing blood sugar levels and reducing the risk of type 2 diabetes (Kondo et al., 2016). The presence of dietary fiber also aids in promoting satiety, which can be beneficial for weight management (Khalid, 2023). Kale’s versatility in the diet further enhances its health benefits. It can be consumed raw in salads, cooked, or blended into smoothies, making it easy to incorporate into various meals. Research has shown that the consumption of kale is linked to a reduced risk of developing lifestyle-related diseases, such as obesity, hypertension, and cardiovascular diseases, due to its nutrient density and functional properties (Vidal et al., 2018).
Swiss Chard
Swiss chard is another powerhouse of nutrition and so incredibly versatile in food preparation. Swiss chard (Beta vulgaris subsp. cicla) is often classified as a superfood due to its exceptional nutritional profile and numerous health benefits. One of the primary reasons for its superfood status is its high content of essential vitamins and minerals. Swiss chard is particularly rich in vitamins A, C, and K, which are crucial for maintaining healthy vision, skin, and immune function, as well as for blood clotting and bone health Bozokalfa et al. (2011)Gamba et al., 2020). Additionally, it contains significant amounts of dietary fiber, magnesium, potassium, and iron, which contribute to overall health and well-being (Gamba et al., 2020; Dumani et al., 2021). The presence of phytochemicals in Swiss chard further enhances its health benefits. It is known to be a potent source of antioxidants, including flavonoids and polyphenols, which help combat oxidative stress and inflammation in the body (Ivanović et al., 2021; Gamba et al., 2020). These compounds have been linked to various health benefits, including reduced risk of chronic diseases such as cancer and cardiovascular diseases (Ivanović et al., 2021; Gamba et al., 2020). Studies have shown that the antioxidant properties of Swiss chard can inhibit lipid oxidation, which is particularly beneficial in food preservation and may also contribute to its health-promoting effects when consumed (Kim et al., 2019). Moreover, Swiss chard has demonstrated potential anti-diabetic properties. Research indicates that its consumption may help regulate blood glucose levels and improve insulin sensitivity, making it a valuable addition to the diets of individuals managing diabetes (Gamba et al., 2020; Gennari et al., 2011). The high fiber content in Swiss chard also aids in digestive health and can help maintain stable blood sugar levels by slowing the absorption of sugars (Gamba et al., 2020; Dumani et al., 2021). Another aspect of Swiss chard’s appeal as a superfood is its versatility in culinary applications. It can be consumed raw in salads, sautéed, or added to soups and stews, making it easy to incorporate into various diets (Gamba et al., 2020; Miceli & Miceli, 2014). This adaptability, combined with its rich nutrient profile, makes Swiss chard an excellent choice for those seeking to enhance their nutritional intake. In conclusion, Swiss chard is considered a superfood due to its high levels of essential vitamins, minerals, and antioxidants, along with its potential health benefits, including anti-diabetic and anti-inflammatory effects. Its versatility in cooking further solidifies its status as a valuable component of a healthy diet.
We are taking shares right now. Here is the form.
Download the 2025 CSA Order Form
We have our comprehensive Farm 8 ½” by 11” Tri-fold completed – thanks to a lot of effort by Amanda. Additionally, we have some nice posters to put around. Please be in touch if you would like us to send you some to pass out, or I can send PDF’s for downloading.
Volunteering at MHOF
For now, we are only working Mondays and Fridays, but by April we will be working M, T, W, F, with a 2 ½ hour stint on Saturdays for those who can’t come during the week. Now is a good time to sign up for a season at the farm. Presently we are pruning apple trees, fixing bird houses and cutting, splitting and stacking firewood.
Regenerative Agriculture Podcast – John Kempf
Episode 141: Using Systems-Based Research in Regenerative Agriculture with Cindy Daley
There is only one agricultural university that Jack and I support with donations. This is impressive work that they are doing at Chico State. Would that all state universities had such programming.
This Week’s Recipe from Jennifer: TLC Tea
Ingredients:
1 ½ cups dried Tulsi
⅓ cup Licorice Root
¼ cup freshly ground Cardamom seeds
Instructions:
- Combine all ingredients in a large bowl and mix thoroughly.
- Store the blend in an airtight container away from light and moisture.
- To prepare, steep 1 teaspoon of the blend in 8 ounces of hot water for 5–7 minutes. Strain and enjoy warm.
- This tea is best sipped mindfully, with gratitude for its nourishing and balancing effects.
Now Available at the Farm
Frozen Foods
- Bacon – we sold 4 lbs. last week! get it while supplies last.
- Lard
- Applesauce
- Pear sauce
- Peaches
- Cooked Beet puree
- Paw paw puree
- 23 lb. turkeys (3)
- Pork stock
- Chicken stock
- Turkey stock
- Winter Squash
- Pork roasts (7) – 3-4 lbs. each
Fresh
- Eggs
Shelf Stable
- Dried Peaches
- Canned tomato juice
- Canned apple juice
Tinctures
- Bitters combo
- Holy basil
Personal care
- Comfrey salve
- Calendula salve
- Hemp salve
- Lavender soap
More on Gut Health
Topic: Optimize Your Microbiome to Reverse Chronic Symptoms and Regain Your Health with Kiran Krishnan
Date: Tuesday, January 28th
Time: 4:00 p.m.. PT / 7:00 p.m. ET / Midnight GMT
To register for this, please click here: https://xan560.isrefer.com/go/byrg/a1206/?utm_souce=student
You will get the replay if you can’t attend live. Kiran is the best. This is free, and it precedes a paid course on the microbiome for those who want to go deep into this important topic.
Farm Doin’s
It was a short farm week as we cancelled Monday due to the storm. Friday we made more progress on our apple trees – 3 ½, with ½ of a Liberty left to finish on the home orchard side. We cleaned up our little pile of wood that needed splitting, and completed some important office work. Chuk was here to put a new set of handrails on our barn stairs. In the video he is rather scornful about our stairs, which his dear father designed and built back in 1992 when Chuk was still in his first decade of life. In Jack’s defense, he was trying to minimize the space the stairs stole from, particularly the main floor of the barn. And I have always been able to track my hip and knee health by how easily I have climbed-and descended- the stairs over the past 33 years. However, these little sets of hand rails, cleverly built so that they don’t impair our ability to take big things up and down the stairs (like freezers), are going to be a wonderful upgrade for the barn. Thanks, Chuk!
Watch on Facebook
Watch on Instagram
Julie
I am so happy that Beba is back and has decided to come and have breakfast on the deck, and even let me pick her up on Satrday. She is our “wild” cat who has successfully escaped the depredations of our cute but killer dogs.
Quick Links
Buy Meat
2025 CSA Order Form
Contact Julie
Products Available Now at the Farm
Become a working shareholder
Donate to the MHSC
Workshops
Buy J and J’s book
Many Hands Make a Farm
https://www.chelseagreen.com/product/many-hands-make-a-farm/
