A piece of health advice that is often offered is to take care of and build strong bones. It is not a surprise that calcium accompanied with vitamin D is the secret behind strong bones. However, many people may not pay heed to this and fail to realize the implications of eating the wrong kinds of foods that cause calcium leaching from the bones.
Does Food Cause Calcium Leaching From The Bones?
The challenges of calcium leaching include weakening the bones and lowering the possibility to regrow the bones. From soda to salty snacks there are many food items that are detrimental to bone health.
Some of these harmful food items include:
- sugar snacks
- caffeine
- red meat
- legumes
- high sodium food
- alcohol
- hydrogenated oils
- soft drinks
- food rich in vitamin A
- wheat bran
- carrots
Sugary snacks
Those who know that they have a sweet tooth it is high time to keep a watch on the sugar snacks consumed. Some studies suggest that the consumption of too much sugar leads to the lack of nutrients in the food, which can have an adverse effect on one’s bones. However, the addition of healthy food substitutes like cranberries, prunes, and other fruits that are a rich source of antioxidants is good for maintaining bone health.
Caffeine
Another food source that one should be mindful about is caffeine which is one of the food causes calcium leaching from the bones. Also, the combination of caffeine and sugar is all the more detrimental to the bones and one’s health. There are plenty of alternatives that endorse a diet that prevents osteoporosis is to drink decaf teas and coffees as well as limit the intake on a daily basis. Also, it is important to read food labels since some chocolates contain coffee as well.
Red meat
It may come as a shock to many, but the consumption of red meat is often associated with the leaching of calcium in bones. Eating a lot of animal protein leach calcium from the bone and it is detrimental to bone health. For this reason, the consumption of a small portion of red meat limited to once or twice a week. Also, processed meat is not very good for health as it does more harm than good.
Legumes
Legumes present a host of health benefits when added to the diet. Even though legumes are rich in fiber, magnesium, and a host of other nutrients extending a lot of benefits that help prevent osteoporosis. However, these beans may prevent the absorption of calcium. For this reason, it is advisable to limit the overuse of legumes in one’s diet keeping in mind both the pros and the cons that the consumption of these beans presents.
High sodium foods
Food that is high in sodium may inhibit calcium absorption. In other words, if too much salt is added to the diet then it may be excreted through the urine along with calcium stored in the body. Nearly 75 percent of sodium intake is derived from packaged or processed foods. Incorporating fresh food in one’s diet can help avoid excess sodium.
Alcohol
Another food that is detrimental to bone health is alcohol. This is because alcohol blocks calcium and prevent the minerals from being absorbed naturally. As a result, the bones can become weak. In case bones break then it can interfere with the healing process. However, the selection of wine or beer with a lower concentration of alcohol serves as better substitutes. It is recommended that not more than one alcoholic drink a day and switching to water or juice will be helpful.
Hydrogenated oils
One needs to be cautious when using hydrogenated oils as it causes calcium leaching from the bones. The man-made fat is a form that is trans fats as it causes blocks in the arteries. Vitamin K found is important for strong bones found in vegetable oils. It is often found in fast food, coffee creamers, pastries, and frozen foods.
Soft drinks
Summertime is perfect to sip on a tall glass of soft drinks served with ice. The fizz produced in soft drinks is attributed to phosphoric acid that leads calcium to be excreted from the urine. Also, soft drinks may satisfy one’s thirst without any added nutrients that are derived from juice and milk. A good substitute for soft drinks is a glass of freshly squeezed orange juice. Alternatively, a smoothie with fruits with soy milk can be helpful.
Food rich in vitamin A
Another food that causes calcium leaching from the bones is those which are rich in vitamin A. Full-fat dairy products, vitamins, and liver can help boost the immune system. For this reason, there is a high amount of calcium-rich foods which that may cause health problems. It is good to switch to non-dairy or a low-fat milk option. Moreover, if the vitamin A intake is high then consider switching to a multivitamin.
Wheat bran
Wheat bran comprises of phylates, which is known to interfere with the absorption of calcium. However, the addition of whole-grain to the diet and if high calcium food, like yogurt or milk, is consumed a few hours apart this will help in the absorption of calcium. For this reason, one needs to create a diet plan keeping this point in mind.
Carrots
Carrots have lots of calcium leaching despite the fact that it is an excellent source of vitamin A. Having said that it is safe to have up to 10 cups of carrots but rarely this amount is added to a meal each day. As long as one is mindful about the amount of carrot intake it is less likely that bone leaching may take place.
The best way to make the best of the calcium that one takes is to keep in mind the 11 types of food that may cause the leaching of bones. In this way, being mindful about one’s diet can help steer one away from the loss of essential nutrients that keep one’s bone health in good shape.