What Are Oxalates?

Oxalic acid is nothing more than an organic compound. This compound is found in many plants we eat including vegetables, fruits, nuts, seeds, and more.

Where oxalates come into play is when oxalic acid binds to other minerals in those plants, forming oxalates. The interesting part is that while we can find oxalates in other sources such as plants, our body can produce its own oxalates.

While these oxalates are generally no problem for some, they can bind to other minerals when ingested and create compounds such as calcium oxalate and iron oxalate. Plenty of people will excrete these compounds in their stool, but some can have build-ups in certain areas such as the kidneys, resulting in an increased chance of kidney stones.

Don’t be too concerned though, even if you are more likely to develop kidney stones or other issues, they can be avoided by controlling oxalate intake.

Is Arugula High In Oxalates?

Arugula is a common leafy vegetable much like its close relative spinach. There are quite a few aspects of arugula that make it a great addition to any diet. One notable property is something that set’s it aside from spinach, which is its oxalate content.

Arugula is low in oxalates, unlike spinach, making it a go-to vegetable if you’re prone to kidney problems or other health issues related to oxalate intake.

This level of oxalate is important as it contributes to how well your body absorbs the minerals in the food you eat. Spinach for example is full of minerals, but many won’t be absorbed due to the high oxalate content as they are binding to the minerals and keeping them from being digested.

Other Things To Know About Arugula

Oxalate content isn’t the only important thing to consider when looking at arugula. This vegetable has a few other aspects worth noting that make it more appealing.

Is Arugula Healthy?

Arugula is a very healthy vegetable with plenty of notable health benefits. Many people who think of healthy green vegetables first think of spinach or kale, but don’t leave out arugula as a great substitute or replacement!

This peppery flavored veggie is chock full of nutrients, fiber, and antioxidants. Another positive is that it’s low in calories, sugar, carbohydrates, and fats. Eating arugula is basically like taking a better-tasting multivitamin.

Which nutrients does arugula have though? To name a few of the nutrients and vitamins in arugula, it contains vitamin A, vitamin K, vitamin C, Folate, potassium, and calcium. All of the aforementioned nutrients play vital roles in keeping your body healthy and in an optimum functioning state.

Because of all the health benefits from arugula, studies show it helps reduce cancer, aids in osteoporosis prevention, lowers the risk of diabetes, and improves heart health.

Is Arugula High In Iron?

Many articles claim that arugula is high in iron. While arugula does contain some iron, roughly 1.5mg per 100g serving, it’s not exactly loaded with the nutrient. That doesn’t mean it’s not good for you and even the limited amount of iron in arugula is only part of the numerous other nutrients this vegetable is packed with.

In fact, the recommended serving size for iron per day can range from as low as 13.7mg for children to as high as 20.5mg per day for men. These numbers aren’t very high since your body can only process so much at a time. Since a 100g serving of arugula isn’t a whole lot, you can pack a decent amount of iron into your daily intake by adding arugula to your meals.