Emblematic food of healthy plates (and green smoothies), spinach is often highlighted for their nutritional virtues. Rich in vitamins and minerals, they appeal to balanced cooking enthusiasts. However, few know it, but excessive consumption of spinach can promote the appearance of kidney stones. A paradox that deserves some clarifications.
A mine of nutrients that we no longer present
When we study the benefits of spinach closely, we quickly realize it: these are rich in vitamins A, C, E and B9 (or folate), as well as minerals like potassium and iron. These nutrients play essential roles in the functioning of the organism: formation of blood cells, cell protection, or good muscle and nervous functioning.
Spinach also contains carotenoids, recognized for their antioxidant properties, as well as beneficial dietary fibers for intestinal transit.
The back of the medal: oxalates, risk factors for the kidneys
Despite their qualities, spinach, however, presents a major drawback for some people: their high content of oxalates capable of forming crystals in the urinary tract. The National Institutes of Health (NIH) American thus recommend limiting the consumption of foods rich in oxalates, such as spinach, rhubarb, nuts, wheat sound or peanuts, especially in people at risk.
An addition that the dietitian nutritionist Alexandra Murcier confirms:
“Spinach is an interesting vegetable because they are rich in vitamin B9 and fiber. However, if consumed in excess, they can promote the appearance of kidney stones due to their richness in oxalates. The latter can bind to calcium and form calculations.”
She adds that people who have already suffered from calculations should avoid them or at least limit their consumption, in particular by associating them with other foods rich in oxalates such as dark chocolate or rhubarb.
Simple precautions to adopt so as not to give it up
For lovers of spinach who wish to continue to take advantage of it without risk, Alexandra Murcier advises some tips, such as cooking them in large water:
“Cooking with water can reduce the oxalates content. It is therefore recommended that they cook them well and throw the cooking water.”
Another key recommendation: hydration. A concentrated urine promotes the training of calculations, so it is essential to drink enough throughout the day.
Finally, before radically changing your diet, it is essential to consult a healthcare professional, she recalls. This can make a complete assessment and formulate personalized recommendations, depending on the patient’s state of health.