Learn about Foods that can Increase the Risk for Osteoporosis
Calcium, protein and Vitamin D are two vital nutrients, which are required for healthy and strong bones. But little do you know that there are certain foods which can increase osteoporosis risk. Let us learn more about it.
Avoid taking too much protein: agreed that we require protein for strong bones but if you intake it too much, it can have an adverse effect. In the case of extra intake, the body produces a chemical sulfate, which leads to leaching of calcium from bones. This however, occurs more when you intake animal protein in extra quantity than vegetable protein. A recent study done on around one-lakh women showed that those who take red meat five times a week were more prone to bone fracture than women who ate it only once.
Reduce excess intake of caffeinated drinks: again, there was a study on women aged 40 to 76 and concluded that who consume more than 330 milligrams of caffeine everyday increase bone fractures risk. However, this was noted in those women who consumed low levels of calcium. There was no similar conclusion drawn from tea consumption. The reason could be half caffeine content in tea than coffee.
Another study done on 1500 women and 1200 men showed that cola and diet cola consumption reduce bone density in both the genders.
Too much of Vitamin A in retinol form is also harmful: Vitamin A undoubtedly is required for bone growth but if women exceed from 3,000 mcg Vitamin A dosage, they are likely to suffer more bone fractures. Retinol form is found in both animal and plant source. Some rich sources are egg yolk, dairy products, carrot, sweet potato etc.
There are some other nutrients as well which can impact bone mineral density. These include:
- Oxalates: it is another form of salt. If you consume a product, which has both calcium and oxalate, you will not get the desired calcium benefits. Spinach and sweet potatoes are the food products, which contain both calcium and oxalates. However, you will only get oxalate from these sources only.
- Alcohol: bone density is lowered when you take alcohol in excess. This is because excess consumption of alcohol affects the body’s calcium and vitamin D absorption capacity. It is therefore, important that men should set the daily limit to 2 drink and women to 1 drink.
- Sodium: excess of sodium will make the calcium excreted from the urine and excess sweating.
Hence, we reach a conclusion that a diet, which is low in fruits and vegetables but high on carbohydrates and proteins, will lead to acidosis. If this diet is followed for a long time, it will result in significant bone loss. It is therefore important to intake a diet rich in fruits and vegetables along with all the necessary vitamins and nutrients.