Foods to avoid when suffering from osteoporosis

You're familiar with the advice to eat foods rich in vitamin D and calcium, such as milk, dairy products and fish, to help strengthen bones and protect against osteoporosis.

However, we often forget about the foods to avoid when suffering from osteoporosis.

The truth is that salty snacks, sugary soft drinks and certain other foods can interfere with your body's absorption of calcium, leading to reduced bone density.

Therefore, you should be careful when consuming the following foods that are bad for bones:

Salty foods

The more salt you eat, such as processed foods and spices, the more likely your bones are to lose strength. This is because salt causes your kidneys to excrete too much calcium. Therefore, to increase bone strength, you should limit your salt intake and increase your calcium intake, at least 1,200 mg of calcium per day.

Want to add more flavor to your dishes? Use herbs and spices instead of salt.

Sugary snacks

Especially if you have a sweet tooth, controlling your sugar intake becomes even more important. Too much sugar will limit calcium absorption and deplete the body's phosphorus stores. Phosphorus is a mineral that is very important in promoting calcium absorption.

For those with osteoporosis who have a sweet tooth, you can use plums, raspberries and other antioxidant-rich and healthy fruits to satisfy your sweet tooth.

Foods and drinks containing caffeine

These foods may help you wake up in the morning, but think twice about consuming them. Because caffeine will dissolve calcium in the bones, thereby reducing bone strength.

In fact, for every 100mg of caffeine consumed, bones lose about 6mg of calcium. And when caffeine is combined with sugar, the impact on bones is even more serious.

Therefore, you should follow an osteoporosis prevention diet, drink decaffeinated coffee and tea, and limit your consumption of sweet foods containing caffeine, such as chocolate.

Too much alcohol

Heavy alcohol consumption has been shown to reduce bone density, reduce new bone formation, increase the rate of fractures, and reduce the rate of fracture recovery. To keep your bones strong, you should only consume alcohol in moderation, that is, no more than 1 drink/day for women and no more than 2 drinks/day for men.

Types of kidney beans

Beans are often touted as a wonder food. But did you know that the more beans you eat, the more likely you are to block your body’s absorption of calcium? Pinto beans, navy beans, and other legumes are high in phytates. Phytates can interfere with your body’s ability to absorb the calcium in beans.

Because beans are rich in magnesium, fiber, and other nutrients, you should only reduce the amount of beans you eat, not cut them out completely. You can also reduce the amount of phytate in beans by soaking them in water for a few hours before cooking and cooking them in fresh water.

Foods that cause inflammation

Nightshade vegetables, such as tomatoes, mushrooms, bell peppers, and eggplants, can cause bone inflammation, leading to osteoporosis. However, like beans, these vegetables contain many other vitamins and minerals that are good for the body, so you do not need to avoid eating them. As long as you supplement enough calcium for your body (1200 mg/day), you can still eat these foods and still have strong bones.

Spinach and Swiss chard

Green vegetables like spinach and Swiss chard contain calcium, but they also contain another substance called oxalate. Oxalate can bind to calcium and make it unavailable for the body to absorb.

To enjoy the benefits of these vegetables and prevent osteoporosis, you should balance these vegetables with foods that contain readily absorbable calcium.

If you eat spinach, the oxalates in spinach can prevent your body from absorbing the calcium in spinach, but if you eat a little cheese with it, you can still absorb the calcium from the cheese.

According to songkhoe.vn