Oxalates are an organic compound found in many foods, including certain leafy greens like spinach and nuts like almonds. Unfortunately, oxalates reduce the amount of calcium that can be absorbed from those foods. Naturally, this makes people wonder whether there are ways to remove the oxalates from food so that the calcium can be better absorbed.
Of the many ways to cook food, boiling is the best at removing oxalates. Boiling foods high in oxalates and then discarding the water can reduce the oxalate content because the oxalates leach out into the water. Boiling can remove a significant portion of oxalates, with the exact amount varying depending on the food.
Other cooking methods are generally less effective. In steaming, for example, there is less contact with water that would allow oxalate to leave. Roasting, baking, and sautéing also keep oxalates inside the food.
Overall, boiling can help reduce the oxalate content of food, which can help improve calcium absorption. Just make sure the water that the food is boiled in isn't consumed afterwards.
