066: How much spinach, broccoli, and kale is too much?
Masterjohn Q&A Files Episode 66
How much spinach, broccoli, and kale is too much?
The spinach is not a cruciferous vegetable, so it's not really contributing to this problem. It is high in oxalates and so it has its own problem. As long as you're getting calcium with the oxalate, for most people, there are exceptions to this. But if you don't personally have an oxalate issue, meaning a high risk of kidney stones driven by high oxalate levels in your urine or potentially behavioral issues in children some people are tying to oxalates. But if you don't have a specific issue with that, then I think really the only issue with oxalate is you want to make sure that you're consuming calcium in the meal that you're getting it in.
The spinach has calcium, but it's only about 5% bioavailable so you should basically discount the calcium in the spinach. The kale and broccoli have bioavailable calcium. If you're mixing them together, that's probably a great way to do that, but you might not be hitting 300 milligrams of calcium in a meal. I think if you have a lot of oxalate in a meal, you probably really want to make sure you hit 300 milligrams of calcium in that meal.
This Q&A can also be found as part of a much longer episode, here:
Listen to the Audio
I highly recommend watching the video above but you can also listen to the audio here:
Read the Transcript or Leave a Comment
Masterpass members have access to the transcript below.
Masterpass members can also read and leave comments below. Non-members can read and leave comments on the general podcast page.
Learn more about the Masterpass here.