Foods to avoid when suffering from osteoporosis

You're familiar with advice about consuming 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 the foods to avoid when suffering from osteoporosis.

The truth is that salty snacks, sugary soft drinks and certain other foods can hinder the 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 reserves. Phosphorus is a very important mineral 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 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 known as a miracle 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 beans contain a lot of phytate. Phytate can interfere with your body's ability to absorb calcium from 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 phytates in beans by soaking them in water for a few hours before cooking and cooking them in clean water.

Inflammatory foods

Nightshade vegetables, such as tomatoes, mushrooms, bell peppers, and eggplant, 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 (1200mg/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, however, they also contain another substance called oxalate. Oxalate can bind with 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 absorbed 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