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14. The myth of "anti-nutrients"

Oxalates and other natural compounds are sometimes thought to take away from the nutritional value of food. Some of these compounds may bind with certain vitamins, minerals, or nutrients, but but calling them "anti-nutrients" is misleading. Some foods may contain oxalate but be rich in other nutrients that benefit your health. For example, spinach is exceptionally high in oxalate, but it has many nutritional benefits. Spinach is a good source of iron, folic acid, carotenoids, and omega-3 fatty acids and is used in traditional medicine to treat diabetes, asthma, joint pain, and more.

Young spinach leaves in a plastic container from above. Fresh picked and raw Spinacia oleracea, a green leaf vegetable with high oxalate content and very rich on vitamin K, can be eaten raw or cooked.

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