Beetroot is a nutrient-rich food with various health benefits. And beetroot juice can be an excellent addition to your daily diet, but it is important to consume it in moderation.
Excessive consumption of raw beetroot can pose some risks for people predisposed to kidney stone formation. As raw beetroot contains oxalic acid, and this can bind to calcium in the body and form crystals.
What is a safe amount of raw beetroot?
One tablespoon of raw beetroot contains about 50 mg of oxalic acid, which represents the recommended maximum daily intake.
Cooked beetroot is any better?
One way to reduce the oxalic acid content is by cooking it. When beetroot is cooked, some of the oxalic acid dissolves into the water, making the food safer for those at higher risk of developing kidney stones.
Who should be alert?
People with a history of kidney stones, inflammatory bowel diseases, or those who follow a diet rich in oxalate-containing foods should be cautious with their intake of beetroot and its derivatives. It is recommended to consult a doctor or nutritionist before including it in your diet.
Other foods high in oxalates
Besides beetroot, other foods are also high in oxalic acid, such as spinach, rhubarb, peanuts, and dark chocolate. People prone to kidney stones should moderate their consumption of these foods.