TOXIC SUPERFOODS How Oxalate Overload is Making You Sick and How to Get Better, written by Sally K. Norton, MPH, 2022

ISBN 978-0-593-13958-5

Ebook ISBN 978-0-593-13959-2

"The amount of oxalates humans can consume without ill effect, while variable, is surprisingly low. Kidney researchers tell us that a "normal" and safe intake level is within the range of 150 to 200 mg a day. 'High-oxalate' eating - with great potential to get healthy people into trouble over time - is typically defined as 250 mg or more per day... Estimates of oxalate content of foods tend to have a 'ballpark' specificity because actual content in foods depends on many variables." (page 31)

“Worst Offenders: Beverages - beet juice, black tea, green tea, chocolate milk, hot cocoa, mocha; Desserts - carob, cocoa, chocolate; Fruits - dried apricots, blackberries, clementine, dried figs, kiwi, pomegranate seeds and juice, star fruit; Grains - all-bran, amaranth, brown rice, buckwheat, quinoa, shredded wheat, soba noodles, teff, wheat germ, whole-grain bread; Green Vegetables - beet greens, chard, cactus, mesclun mixed salad greens, sorrel, spinach; Root Vegetables and Starches - beets, plantain, russet potatoes, sweet potatoes; Herbs and Spices - black pepper, slippery elm, tumeric; Legumes - black beans, great northern beans, navy beans, peanuts, pinto beans, soy beans; Nuts - almonds, cashews, pecans, pine nuts, walnuts; Seeds - chia, hemp, poppy seeds, sesame seeds.” (pages 34-35 with oxalate amounts per serving listed).