How does oxalic acid impact the absorption of iron and calcium in raw Fat Hen?
It binds to these minerals, reducing their bioavailability.
Fat Hen greens, like many other nutritious greens, contain oxalic acid, which presents a specific challenge regarding mineral uptake. Oxalic acid chemically interacts with certain divalent cations present in the plant matter, specifically binding to minerals such as calcium and iron. When this binding occurs, the resulting compounds are less readily absorbed by the human digestive system, meaning that even though the plant contains high levels of these beneficial minerals, the actual bioavailability is reduced when the greens are consumed raw in substantial quantities. To counteract this effect and maximize the nutritional benefit derived from the iron and calcium content, the text recommends preparation methods like blanching or quick sautéing, as cooking reduces the concentration or effectiveness of the oxalic acid.
