SAEDNEWS: To maintain healthy bones, which are very important, you should pay attention to certain bone care tips and avoid consuming foods that are harmful to your bones.
According to SAEDNEWS, Bone health is very important because bones form the body’s skeleton, enable movement, protect internal organs, and produce red and white blood cells. An adult human has 206 bones composed of calcium, phosphorus, sodium, collagen, and other minerals. Unfortunately, bone problems have somewhat become an epidemic and are difficult to detect unless you are aware of them.
Many of us know the benefits of bone-building nutrients like calcium and vitamin D, and to better absorb these vital nutrients, it is important to limit the intake of certain foods to better support bone health. Therefore, in this section, we introduce some foods that should be avoided.
Drinking coffee is a very popular way to overcome fatigue, but studies show that caffeine contributes to reduced bone density in postmenopausal women. It causes calcium to be expelled from the bones, making them weak and fragile. Additionally, just 100 milligrams of caffeine causes a loss of 6 milligrams of calcium.
Another study shows that added sugar in caffeinated drinks has even more harmful effects on bone health in women who have passed menopause. To prevent osteoporosis, avoid consuming caffeinated coffee, tea, and chocolate together.
These two foods are traditionally associated with a healthy and balanced diet, so how can they contribute to weak bone density? Beans and whole grains, including wheat bran, are rich in antioxidant compounds called phytates, which can bind to calcium and slow down or prevent its absorption.
Although they can negatively affect bones, they also have other health benefits. Therefore, it is better to reconsider their consumption and try to eat foods rich in calcium or take calcium supplements at least two hours before or after consuming phytate-containing foods to have a positive effect on bones. Soaking dried beans in water for several hours can help reduce some of the phytates.
Interestingly, consuming salt lowers the body’s calcium levels; therefore, while salt is necessary in your diet, you should neither overconsume it nor eliminate it entirely, but rather use it within the recommended daily limit and monitor the sodium content in the foods you eat (for example, chips usually contain high levels of salt).
This might seem unusual because milk and wheat bran are considered some of the healthiest foods you can consume, but the issue is that consuming bran and milk together reduces the body's calcium absorption. This is more related to the quantity (i.e., concentration) of bran rather than the bran itself, so other foods containing smaller amounts of bran (such as bread) do not cause a problem.
Many sodas contain high amounts of caffeine and phosphorus, and according to some experts, these two substances contribute to bone loss. Others believe bone loss results from not choosing healthier options like milk. In any case, to maintain healthy bones, limit your intake of carbonated drinks and opt for healthier alternatives instead.
