Oxalate, a compound found in many plant-based foods, has been linked to kidney stone formation, particularly in sensitive individuals. It occurs naturally in leafy greens, vegetables, fruits, cocoa, nuts and seeds, and can also be produced by the body or formed during vitamin C metabolism. In plants, oxalate acts as a chemical defence, often in the form of calcium oxalate crystals known as raphides, which deter herbivores. These needle-like crystals are responsible for the itchy sensation when handling raw yam or consuming certain bitter leaf preparations. Once ingested, oxalate can bind with minerals like calcium and iron, primarily in the colon, kidneys or urinary tract, forming compounds that are usually excreted. However, in some people, this process contributes to the development of kidney stones, with around 80 per cent of such stones composed of calcium oxalate. While raw spinach is high in oxalate and should be avoided in uncooked form, complete dietary oxalate restriction is no longer universally advised for kidney stone patients.
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