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Diet to prevent kidney stones

The main points of diet for preventing kidney stones are as follows:

Drink enough water
Don't always wait until you're thirsty to drink. Especially in summer and after sports sweating more, more need to replenish water in time. If the body is in a state of water shortage, urine will concentrate, urine in a dissolved state of substances may be due to saturation and precipitation, resulting in kidney and bladder stones.

People should drink seven glasses of water every day. However, everyone's demand for water is different. The simplest way is to look at the color of urine. If the color of urine is dark yellow, it means you need to drink more water. Normally, the urine is very light yellow.

2. Foods rich in calcium
Many people hear that kidney stones are mostly calcium oxalate stones. They think that we should reduce calcium intake and eat less calcium-rich foods. This is a great misunderstanding. Studies have found that high dietary calcium intake reduces the risk of kidney stones. Kidney stone patients also need not deliberately reduce dietary calcium intake, milk, yogurt, cheese, these foods you can eat.

However, although calcium-rich foods are good for preventing kidney stones, be careful when taking calcium supplements. Studies have found that taking calcium supplements may increase the risk of kidney stones by 25%, while taking calcium from natural foods can reduce the risk of kidney stones by half. Why is there such a difference? Researchers believe that calcium in natural foods can bind to oxalic acid in food and reduce the absorption of oxalic acid by the human body, thus preventing kidney stones. Calcium tablets alone do not have this effect. On the other hand, the calcium concentration in natural food is low, unlike the calcium in calcium supplements, which reaches the intestine and stomach in a large amount at one time, it will not cause obvious fluctuation of calcium concentration in blood.

3. Foods rich in potassium and magnesium
Studies have shown that magnesium deficiency may be a factor in increasing the risk of kidney stones. Adequate supply of potassium and magnesium can improve the utilization of calcium and avoid the excretion of calcium from urine, thereby reducing the risk of kidney stones. The study found a negative correlation between potassium intake and the risk of calcium oxalate-type kidney stones.

Dark green vegetables are rich in potassium: for example, 82 mg of magnesium, 102 mg of calcium and 562 mg of potassium per 100 grams of spinach. Fruits contain less potassium, so eating fruit can not replace eating dark green leafy vegetables.

Many people think that green leafy vegetables have more oxalic acid, which must be a risk factor for kidney stones, but it is not. The highest content of oxalic acid is spinach, but in addition to potassium and magnesium, spinach is also rich in betaine, which is conducive to reducing the pH of urine a substance. Just boil the spinach gently, remove some oxalic acid, and you can eat at ease.

See also:

Diet Therapy:
Change diet and lifestyle to treat diseases.

Healthy Eating:
Develop a healthy eating habit.

Diet for Women:
Healthy Eating Habits for Women.

Diet for Men:
Multiple Recommended Diets for Men.