Silverbeet Ruby Red

Ruby red Silverbeet, or Swiss Chard as it is sometimes called.

These will continue to grow for several months where you just pick the leaves and they will keep re-growing you get a mix of red and green leaves always with a red stem.
The seeds, like the plant, is very similar looking to beetroot, the seeds are more expensive but you don’t need many of them and the flavour of the leaves, when eaten raw is much nicer, the beetroot has a more earthy taste.
When the roots have grown through the base of the punnet, then it’s time to add the grill, because this plant consumes a lot of water when it gets larger eye and the larger height adjustment tabs at the side and also to in the middle to the underside of the grill, this elevates the tray, and increases the size of the reservoir.

Should You Avoid Oxalates?

Full article     https://foodrevolution.org/blog/are-oxalates-bad-for-you/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2021&utm_content=oxalatesoods that are High in Oxalates?

Which brings me to today’s topic: oxalates in food. Thanks to some prominent “alt-health” voices and the speed of internet rumors, oxalates are sometimes demonized as nutritional villains, along with other supposedly harmful compounds found in plants, such as phytates, lectins, and the alkaloids found in nightshades. The main concern is that eating a diet high in oxalates can lead to the formation of kidney stones. Another fear is that oxalates act as “anti-nutrients,” impairing the absorption of minerals like zinc, calcium, and iron.

But what’s the truth about oxalates? Are they really that bad?

What Foods Contain Oxalates?

A variety of plant foods, like nuts, beans, and certain vegetables contain oxalates.

Some of the largest dietary sources of oxalates are listed below, along with the approximate amount of oxalates in a 100-gram serving.

• Swiss Chard – 700mg
• Spinach– 600mg
• Rhubarb – 500mg
• Peanuts– 150mg
• Cocoa – 500mg
• Tofu – 235mg
• Beets – 300mg
• Almonds – 122mg
• Potatoes– 97mg
• Beans – 76mg
• Raspberries – 48mg

Despite their high oxalate content, these are some of the healthiest foods on the planet. And the consumption of most, if not all of them, is associated with longer life expectancy.

A well-balanced diet that incorporates a good variety of healthy foods is going to contain its fair share of oxalates and other “anti-nutrients.” But it’s also going to contain an array of healthy compounds and nutrients that can help to counteract any potentially problematic effects.

Oxalates & Kidney Stones

The kidney stones that contributed to Napoleon’s demise may have come (in part) from his almond consumption. But the medical field wasn’t quite as developed back then as it is today. And in the modern world, research is telling us that while high oxalate foods may contribute to the formation of some kidney stones, there are other factors that may be at least as significant.

It turns out that there are four basic types of kidney stones:

1. Calcium phosphate kidney stones mainly result from animal protein-rich foods like meat, dairy, and eggs; fruit juices, sodas, and processed foods with added phosphorus; and excess sodium.
2. Uric acid kidney stonesare a result of too much acid in the urine. And they are mainly fueled by animal protein, sugary drinks, and alcohol.
3. Cystine kidney stonesare caused by a hereditary condition that causes cystine to leak into the urine. Research indicates that they can be fueled by drinking too little water, consuming too much sodium, and eating animal protein.
4. Calcium oxalate kidney stones are the most common kind of kidney stone. They form when calcium in your urine combines with oxalates. Low-oxalate dietsare sometimes prescribed for people who are prone to the calcium oxalate form of kidney stones. Adhering to such a diet generally means eating less than 100 mg of oxalic acid per day — which means no spinach (or beet greens or Swiss chard). When this diet is prescribed, it’s usually out of an abundance of caution because the role of dietary oxalates and calcium oxalate kidney stone formation is still inconclusive.

So if you’re worried about kidney stones, there is only one type that may be associated with oxalate consumption. However, oxalates don’t just come from the food you eat. In fact, about half the oxalates in your urine come from endogenous synthesis (which is a fancy way of saying that your body makes it by itself). What causes your body to make oxalates “endogenously”? Researchers believe that salt, animal protein, and excessive vitamin C are all associated with increased oxalate formation in your body, as measured by what winds up in your urine.

Are Oxalates Dangerous?

An average single-serving (two cups raw or one cup cooked) of a high oxalate food is not enough to cause problems for most people. However, if you enjoy green smoothies every once in a while, I should note that oxalates do absorb more rapidly in liquid form. And while I certainly advocate eating your greens (and other healthy plant foods), it’s best to make sure that some of them are lower-oxalate greens, too, such as kale, collards, broccoli, arugula, romaine lettuce, parsley — frankly, any green that isn’t spinach, chard, or beet greens.

 Soak, sprout, or ferment oxalate-rich foods before cooking them.

A 2018 study found that soaking pulses (that is, the edible seeds of plants in the legume family) before cooking significantly reduced oxalate levels. The researchers found that approximately 24-72% of total oxalates in pulses appeared to be soluble, meaning their concentrations dissolved in water. Soaking taro leaves for 18 hours may reduce their oxalate content by 26%. And another study found that the fermentation of kimchi, using silverbeet (also known as chard), led to a significant reduction in oxalate content. Furthermore, there was a 72.3% reduction in the amount of calcium bound to insoluble oxalate in the kimchi.

There’s No Need to Fear Oxalates

While some people may need to avoid dietary oxalates, particularly in large amounts, the evidence of their potential adverse effects on health is inconclusive. And for most people, many of the foods that contain oxalates are beneficial as part of a healthy, balanced diet. In fact, many oxalate-containing foods are some of the healthiest foods out there.

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