Most people know what food to eat that can make bones stronger – foods that are rich in calcium such as milk, oranges, kale, almonds are all good sources to build stronger bones and help prevent osteoporosis. However, there isn’t much discussion about harmful foods for bone development. There are quite a few from salty snacks to high sugar soda. These foods can inhibit your body from absorbing calcium, leading to a reduction in bone density. So, you must be careful regarding these harmful foods for bone development.
High Sodium Food
The more salt you eat, the more calcium you lose. “Salt will cause excessive calcium excretion through the kidneys,” says endocrinologist Professor Felicia Cosman, a professor of clinical medicine at Columbia University in New York and a spokeswoman for the National Osteoporosis Foundation. She also advises the regulation of salt intake, “keep it below 2,300 milligrams a day, and you will be fine,” she said.
The US Department of Health and Human Services warns that if you have other diseases such as high blood pressure, you may need to further limit salt intake.
Sugary Snacks – Harmful Foods for Bone Development
It is important to remind yourself not to eat too much sugar, especially if you love sweets. Too much processed sugar can inhibit the storage of Vitamin D by the body. Because Vitamin D is essential for the absorption of calcium by the body, it can negatively impact bone density. Furthermore, if your sugar intake is off the charts, it can lead to calcium excretion.
If you drink plenty of soda, it may have a negative impact on your bones’ health. Of course, this goes back to processed sugar (see above) but, apart from that, drinking seven cans or more per week will reduce bone density and increase the risk of fracture, said endocrinologist Dr. Cosman. Reducing or eliminating soda from your diet is recommended not only to maintain bone density but decreasing chances of other diseases like diabetes.
Caffeine – Harmful Foods for Bone Development
Dr. Dina Khader, a nutrition consultant for Mount Keiths in New York, explains that caffeine can dissolve bone calcium and that you lose about 6 milligrams of calcium per 100 milligrams of caffeine. Furthermore, a study published about “musculoskeletal disorders,” found that caffeine intake led to postmenopausal women with reduced bone mineral density.
How much is too much caffeine? That depends. Most experts say anything between 150 mg to 300 mg is too much.
Too much alcohol has a variety of unhealthy effects; however, studies have shown that chronic alcoholism leads to low bone mass, reduced bone formation, increased incidence of fractures, and delayed union of fractures. Osteoporosis may occur earlier than you think. In studies, women with high intake of alcohol that were between the ages of 19 to 30 displayed lower bone density normal healthy women. There are numerous guidelines on how much alcohol to have as an adult. Most point to daily intake of no more than two to three cups.
Red Meat – Harmful Foods for Bone Development
Dr. Khader, an integrated nutrition consultant in New York, says eating too much animal protein can take prevent your bones from absorbing calcium. “If you have osteopenia or osteoporosis, you should limit red meat to twice a week.”
What is the best diet to prevent osteoporosis? According to the study, eat a lot of fruits and vegetables, low-fat dairy products, fish and poultry, nuts, and beans.
This article originally appeared on Flyost.com, Harmful Foods for Bone Development.