Certain foods and nutrients can reduce bone density and increase your risk for osteoporosis. Learn how to tailor your diet to compensate.
You probably know that calcium and vitamin D are needed to build strong bones. But what you may not know is that there are certain elements in your diet that can actually reduce bone density, increasing your risk for osteoporosis.
Diet and Osteoporosis: Factors That May Raise Your Risk
Dietary factors that can impact bone density include:
- Sodium. Too much sodium in your diet can cause you to excrete calcium in your urine and perspiration. Sodium is found in table salt and many processed foods.
- Oxalates, another form of salt found in some foods, can prevent you from absorbing calcium if the oxalates and calcium are contained in the same food product. Spinach, other leafy vegetables, and sweet potatoes contain oxalates. Although these foods can play a role in a healthy diet, they should not be considered sources of calcium. Fortunately, oxalates do not interfere with the absorption of calcium from other foods eaten at the same time as the oxalate – containing foods.
- Wheat bran. The only food known to reduce the absorption of calcium when eaten at the same time as calcium is 100 percent wheat bran. If you take calcium supplements, foods containing wheat bran should be eaten two or more hours before or after taking the supplement.
- Alcohol. Excessive drinking of alcoholic beverages is also associated with lower bone density because alcohol interferes with the absorption of calcium and vitamin D.
Eating a well – balanced diet can be tricky when you are trying to keep your bones healthy. However, getting the recommended amount of calcium each day to offset any loss of calcium caused by any other foods you eat will go along way to preventing bone loss.
Courtesy Diet & Nutrition Dept
Nanavati Hospital Super Speciality