Updated: Mar 31, 2021
October 20th is observed as World Osteoporosis Day globally in order to raise awareness of the prevention of osteoporosis. Food can play a major role in determining the health of your bones. Read on to find out which foods can trigger osteoporosis.
Foods that can cause osteoporosis
· Salt is a big threat to the bones. A diet with high-salt content results in the loss of more bone minerals.
· Just like salt, sugar intake must be reduced too and nutrient-rich foods must be consumed.
· Carbonated soft drinks contain phosphoric acid due to which increases calcium in your urine.
· Caffeine drains away calcium from the bones and leaves no strength in the bones.
· Beans may actually prevent your body from absorbing calcium when eaten a lot. Otherwise, beans are good for controlling the condition of osteoporosis.
· Soy products such as edamame, tofu, and soy beverages are full of bone-building protein; they contain plant compounds that play a role in hampering calcium absorption.
· Certain food items are inflammatory, like tomatoes, mushrooms, peppers, white potatoes, and eggplant, and can eventually lead to osteoporosis.
· Rich green raw spinach contains substances that make the bone healthy but it can also make calcium clusters and stop it from being useful to the body.
· Too much of anything can be harmful and animal protein drains all the calcium from your bones. Thus, you should especially limit eating red meat.
A diet guide for osteoporosis prevention
It is necessary to maintain a healthy diet on a daily basis. It is safe to consume a diet that is low in salt and rich in fresh whole grains, fruits, and vegetables. Calcium and vitamin D must be included in the diet and it is best to avoid as much caffeine and carbonated drinks as possible.
Remember that there are things present in your diet that reduce the calcium absorption in your body.
· Phytic acid – It is present in bread made without yeast, raw beans, seeds, and grains.
· Oxalic acid- It is found mainly in spinach. It should be consumed in moderation.
· Sodium – High levels of sodium will interfere with calcium retention which is why you must keep your sodium intake down.
Nutrients that help with calcium absorption-
· Vitamin D – As important as calcium, vitamin D is necessary for calcium absorption in the body.
· Phosphorus – This has a big role in building bone and promoting tissue growth.
Make sure you include vitamins and minerals in your diet wisely to meet your body’s nutritional requirements and exercise regularly to stay healthy.