Kidney Stone Alert: Is it right to give up milk and cheese due to fear of stones? Know the strange relationship between oxalate and calcium

News India Live, Digital Desk: Have you ever felt the pain of kidney stone or seen someone suffering from it? It is said that this pain is like “Labor Pain”. God forbid this happens to anyone. But do you know that many times we ourselves are unknowingly laying the foundation of kidney stones? We often think that we eat clean and healthy home-made food, then where did these stones come from? The answer is Oxalate. Yes, there are many food items which are good for health, but if they are eaten in excess, they can start a factory of making kidney stones. Let us understand in very simple language what this oxalate is, in which things it is found and how you can balance it. What is this oxalate? In simple words, oxalate is a natural compound which is found in plants. When we eat foods containing oxalate, our kidneys try to remove it through urine. But when there is less water in the body or there is too much oxalate, it sticks to the calcium present there and forms crystals. These crystals gradually accumulate and take the form of stones i.e. ‘calcium-oxalate stones’. Be careful! These things are full of oxalate. Here is a list of things that we consider very healthy (and they are), but they can be a little ‘risky’ in terms of kidney stones: Spinach: “Popeye’s” favorite spinach is the king of iron, but it is very high in oxalate. If you have problem of stones, then avoid drinking raw spinach or spinach juice. Beetroot: Beetroot, which increases blood, is also rich in oxalate. Nuts: Almonds and cashews are good for health, but you have to think before eating a handful because they contain a lot of oxalate. Sweet Potato and Lady’s Finger: These vegetables also fall in the high oxalate category. Tea and Chocolate: Bad news for tea lovers—this element is found in both tea and dark chocolate. So should we stop eating all of them? (No, follow this method) Don’t panic! You don’t need to give up spinach-cheese or almonds. You just have to change the way you eat it. This is called ‘smart eating’. Make friends between calcium and oxalate: Whenever you eat oxalate-rich things (like spinach), take calcium-rich things with it (like curd, milk or cheese). How does the magic happen? Calcium and oxalate mix with each other in the stomach and are excreted, they are unable to reach the kidneys. That means eating ‘Palak Paneer’ is safe! Water, water and just water: The biggest enemy of kidney stones is ‘water’. Drink so much water throughout the day that the color of urine remains completely clear. Water does not allow these chemicals to accumulate. Reduce salt: Eating too much salt increases the amount of calcium in urine, which later turns into stones. You will have to give up the temptation of chips, papad and pickles.