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Don't Get Blue About Oxalate in Blueberries


woman holding a handful of blueberries

Blueberries taste great and have many health benefits. They are rich in antioxidants, vitamins, and minerals that help the heart and brain. Some people are sensitive to oxalates. They have kidney stones and may be worried about oxalate levels in blueberries. This post discusses the oxalate content in blueberries and how they can be part of a healthy diet.


The Role of Oxalates


Oxalates are organic compounds found in many foods. They are a natural part of most diets. But, in some people, high oxalate levels can cause kidney stones. This makes the oxalate content of foods a significant consideration for those affected.


Oxalate Content in Blueberries


Blueberries have a low to moderate amount of oxalates. This makes them a safer choice for people who need to watch their oxalate intake. Blueberry lovers rejoice! You can still enjoy these healthy berries. But, they should eat them in moderation based on their dietary guidelines.


Table Comparing Oxalate in Blueberries to Similar Fruits


Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.


This table is a quick guide to the relative oxalate content of various berries based on the OHF:


Berries

Average Ox (mg) per 100 g

Serving Size

Serving Size (g)

Calc Oxalate per serving

Oxalate level

Blackberries, fresh

31

1 cup

144

45

Moderate

Blueberries, fresh or frozen

14

1 cup

200

27

Moderate

Raspberries, raw

17

1 cup

123

21

Low

Strawberries, fresh

4

1 cup, halves

150

6

Low

You can now copy and paste this table as needed.



Health Benefits of Blueberries


Blueberries offer a wide array of health benefits. Don't forget about these benefits, even though people talk a lot about oxalates.


  • Blueberries are rich in antioxidants. Antioxidants help to neutralize free radicals and lower oxidative stress.

  • They are rich in nutrients like vitamins C and K, manganese, and fibre.

  • Eating blueberries regularly may help improve heart health. Studies have shown this.

  • Blueberries contain antioxidants called flavonoids. These antioxidants can enhance brain function and delay cognitive decline.

Incorporating Blueberries into a Low-Oxalate Diet


For those concerned about oxalates, enjoy blueberries in moderation. Consider your portion size. Pair them with low-oxalate foods or calcium-rich foods to balance your intake. Drink more water to lower the risk of kidney stones by diluting oxalates in urine.


Conclusion


Blueberries are a nutritious addition to your diet. They offer many significant health benefits. If you are sensitive to oxalate, you can still still enjoy blueberries. As always, consult with a healthcare provider or dietitian for personalized dietary advice. Thank you for reading this blog post.


If you are looking for books use my affiliate link to browse on Amazon.


Keen to find out about oxalate in greens? Read Arugula Oxalates Rocket. Thank you for reading.


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