Calcium food sources, top view

  • Healthy bones and teeth
  • Enables muscle contraction, nerve function and blood clotting
  • Activates enzymes
Source and function notes Oxalates in foods bind to Calcium and promote excretion of it – see below for more details

Vegetable sources Bean sprouts; Bok Choy; Celery, CarrotDandelion leaves; Kale; Mustard, Turnip and Collard leaves; Sea Kelp and Dulse; SpinachWatercress
Fruit sources Dried figs, olives, Dried Apricots, Raisins, Blackcurrant, Dates, Dried prunes, Orange
Nut and seed sources
Spice and herb sources Parsley
Absorption factors absorption inhibitors

  • Oxalates
  • Caffeine, alcohol, glucose, aspartame, cocoa, phytic acid
  • excess dietary fat, protein or fiber.

absorption enhancers

  • Ascorbic acid (Vit C) and Citric Acid (lemon / lime juice)
Deficiency factors
  • Muscle cramps, spasms, twitches
  • Hypertension (dizziness and headaches); poor bones and blood clotting
Advice Foods highest in oxalates

  • include beets, many green leaves (like spinach), some beans (like Navy beans), some nuts (like Brazil nuts)
  • check the foods on this site for oxalate content of them
  • cooking does NOT destroy oxalates

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.

WH Foods – which has an excellent guide to oxalates here

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