Legend has it foods like spinach, almonds, beets, and chia seeds are “darling” superfoods. Legend also has it we accept such information as true unquestionable givens. But legends are legends, dear Anatomists. And some legends are simply mere lore. But, for the love of all things sacred (as in the temples we call our bodies), the veil shall finally be lifted! Thanks to researchers like Sally Norton, alongside a slew of doctors, Nature’s guarded secret is out. Now, we have hard solid facts and evidence to prove we’ve had it all wrong. Now we know. The compounds in plants called oxalates are insidiously poisoning us, slowly silently and softly killing those of us who’re ingesting them in high doses, in total oblivion. 

Knowledge = Power. Knowledge = Health. Therefore, Health = Power

In her recent book, Toxic Superfoods, Ms. Norton gets to the very root of health evils, exposing the hidden foes behind so many of our unexplained physical aches, pains n’ woes. “In today’s world, blaming produce and nuts for health problems sounds like blasphemy. But maybe a little rebellion is needed in an era of universally declining health, escalating autoimmune problems (and average weight!!!), and epidemic issues with overuse, abuse, and addiction to pain medications.” 

She uses the example of Liam Hemsworth’s morning ritual of a spinach-almond milk smoothie, which left him feeling low and lethargic for years and ultimately led to a kidney stone requiring surgical removal. But his was a lucky case. There are far worse stories, like that of a woman who became dialysis-dependent due to severe kidney damage after completing a 10-day green smoothie cleanse. This issue points to a dangerous, little-known BIG phenomenon called OXALATES—or hidden plant toxins.

But dietary oxalates don’t just target the kidneys. Every bodily system—even mental health—can be impacted. ”The simple fact remains controversial, despite 200 years of science and human experience to back it up.” It’s baffling—shocking—to be honest that we’ve come this far without questioning our food beliefs and all the dietary information and trends which—if not already—are on their way to causing us exploded crystal chandelier aches n’ pains!

“Health is not preserved by wishfully thinking that plants are always benign.” 

Turns out, certain vegetables we think are “super” for our health (like spinach, beets, celery or artichokes) or healthy plant fats and plant-based proteins (like almonds, chia seeds and tofu) produce toxins that can harm us over time. And yet this reality clashes with popular nutrition theories that hail phytonutrients and fiber but vilify animal fats. But Oh is it AU CONTRAIRE.

“Oxalic acid and oxalate crystals found in the majority of plants are essentially secret weapons in the defensive warfare plants wage to keep from being eaten, from predators like infectious microorganism, insects, plant-eating animals and humans.”

Oxalic acid is in fact so powerful bee-keepers use it as a registered pesticide to kill mites that infest bees. Its power is so lethal that it is also used by African hunters on the tips of their arrowheads to paralyze prey. And these are accompanied by other examples which prove that, in essence, oxalic acid is a nerve toxin. 

So what do oxalate compounds do to us when ingested? Essentially, they bind with essential minerals within our bodies, forming crystals that lodge into our tissues and potentially trigger a slew of health problems that go far beyond kidney stones and kidney failure, and which are far too long to list. But here are just a few: joint inflammation, fibromyalgia, chronic fatigue, thyroid disorders, gout, arthritis, carpal tunnel syndrome, muscle stiffness, depression, lethargy, chronic itching, eye floaters, IBS, reflux, constipation, sinus issues, yeast infections, migraines, memory loss, anxiety, and panic disorders. 

“Oxalates are neurotoxic, meaning they disrupt our nerves directly.”

How exactly? Oxalic acid attaches to calcium and other minerals, disrupting cellular energy production. A diet consistently high in oxalates means a consistent accumulation of oxalic crystals in our bodies. Symptoms eventually show over a short period of time, or may manifest years later as problems we attest to old age, such as chronic inflammation, diminished vision or hearing, or weakened bones. Everyone’s bodies will express toxicity and harm in a different way. I personally have been suffering for 15 years from what I thought was arthritis in my back and hips but which I now suspect is all the almond milk, spinach powder and dark chocolate I’d been ingesting DAILY for more years than I can count. 😩

There are many more but I’ll list a few of the common high-oxalate foods Ms. Norton calls the “worst offenders”: spinach, almonds, beets, chia seeds, milk and dark chocolate, most potatoes, cinnamon, black pepper, turmeric, parsley, quinoa, amaranth, buckwheat, whole grains, hemp seeds, beans, peanuts, soybeans, dried apricots and figs, fresh blackberries, starfruit, pomegranate, kiwi, most tree nuts, sesame and poppy seeds, and most leafy mixed greens. 

“Not only does oxalate block us from accessing minerals in food, but when oxalic acid enters our bloodstream, it also steals minerals from body fluids and cells. As if that wasn’t bad enough, oxalic acid ions and the crystals they form directly interfere with the proper functioning and integrity of our cells and tissues, which further leaches nutrients from cells and increases our nutrient needs.” 

While other substances can simply be flushed out by the body, oxalates—instead—abound, especially in people with genetic predispositions or compromised gut health. Oxalate buildup may not be evident immediately but over time will most likely cause harm.

According to Ms. Norton, we can of course eat a range of plant foods (or use herbal remedies for specific ailments) and still avoid significant oxalates. She does, however, claim we likely WON’T reap much benefit from a diet high in fruit and vegetables, other than simply culinary delight. Although variable, the amount of oxalate consumption considered acceptable, normal or safe is from 150-200 mg a day. High-oxalate consumption, with great potential to cause health issues in otherwise healthy people over time, is generally defined as 250 mg or more per day.

“REMEMBER: OUR CORE BELIEFS ABOUT HEALTHY FOODS ARE AT BEST INCOMPLETE AND, IN CERTAIN DANGEROUS WAYS, COMPLETELY WRONG.”

We’ve been told to follow a veggie-heavy diet, for our health and for longevity. And yet for generations, there has been no one field in science to truly focus and study the effects of excessive dietary oxalates. And even if/when physicians acknowledge that some patients might be affected by oxalate-related issues, they lack sufficient tools for diagnosis. There doesn’t even exist a complete list of high-oxalate foods or their related symptoms.

[SIDE NOTE: “In biology, calcium is a mineral superstar…. Many of oxalate’s most dire effects arise directly as a result of interrupting the body’s access to and use of calcium. Dietary and supplemental calcium may be the most important nutrient for supporting a safe recovery from oxalate overload.”]

When people significantly lower their consumption of high-oxalate foods, they experience what is called “oxalate dumping,” a process in which the body releases stored oxalates. This process can last months or even years. And now, as I have switched to a low-oxalate diet, I am dumping as we speak. Not fun, but necessary. Symptoms are typically the same as those the oxalates cause to that individual, so in my case it was temporary hip and back inflammation. Ms. Norton describes it as the body’s adjusting to a lower-oxalate load and crucial to recovery.

Awareness is key. Ms. Norton advocates listening to our body, adjusting dietary choices, and testing how reducing oxalate-rich foods can improve our well-being.

Let’s start a new legend. One that cuts through the myths of nutrition like a samurai sword and brings the juiciest n’ meatiest of truths—finally—to the surface. 

[I express my profound indebtedness first to researcher and nutritionist Beverly Hartsfield who suggested I read Toxic Superfoods, and to Ms. Norton and all other physicians not only for their revolutionary work on this matter, but for revolutionizing my and so many other’s lives]