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You are here: Home / FITNESS / Bone Health; Foods to avoid for better bone health

Bone Health; Foods to avoid for better bone health

Last Updated on June 21, 2019 | RD, Payal Banka (Registered Dietitian) 3 Comments

Bones are the foundation of our body. We all know that calcium-rich foods help in maintaining bone health. But, at the same time, there are certain foods which cause de-mineralization of the bones (leaching of calcium from bones). Below are some foods that may affect bone health and lead to bone weakening.

Foods to avoid for better bone health

 

Bone health:

Here is a list of Topp 6 Foods that are bad for your Bone health.

Foods to avoid for Better Bone Health:

 

1. Fizzy Drinks:

Many people often choose fizzy drinks over health drinks (milk, smoothies, yogurts, fruit juices). Such drinks contain phosphoric acid which increases the resorption of bone calcium, and its excretion through urine. Switching to healthier drinks will be beneficial.

2. Alcohol:

Excessive intake of alcohol not only interferes with the functioning of the pancreas but also decreases the absorption of calcium and Vitamin D which affects the bone health. Alcohol affects the bone-forming cells “osteoblasts”, increasing the risk of osteoporosis in later life. Research suggests that alcohol decreases estrogen levels in females, which slow the bone remodeling process. Giving up on drinking will help in rapid bone recovery. Limiting your intake may also be useful.

3. Caffeine:

Beverages like coffee, energy drinks, soft drinks contain caffeine. Caffeine leads to resorption of calcium from the bone. Tea contains some amount of caffeine, but the flavonoids in tea help in increasing the bone mineral density. Limiting your caffeine-containing beverages may be of help. Adding milk to your coffee will also help in reducing bone–sapping effects.

4. Salt:

According to some studies, 40 mg of calcium is excreted through urine with an intake of 1 tsp salt (2,300 mg sodium).  In a study conducted on postmenopausal women, it was found that women who consumed a high-sodium diet lost more bone minerals in comparison to those who didn’t.

Nowadays where consumption of processed foods is high, we must not forget that a majority of these foods contain high levels of sodium. Hence, reducing the intake of table salt is very important. One can also increase the intake of potassium-rich foods like tomatoes, banana, coconut water to balance the blood sodium levels. Learn More about the DASH diet.

5. Hydrogenated fats:

The process of hydrogenation of vegetable oils leads to the destruction of the Vitamin K thus altering bone health. Vitamin K is known to facilitate calcium absorption. Vitamin K, being a fat-soluble vitamin, is present in good amount in canola and olive oil. Green leafy vegetables are also good sources of Vitamin K. Learn More about Indian diet plan for Heart Health. 

6. Vitamin A:

A study conducted by Swedish researchers and published in The New England Journal of Medicine has found that excessive intake of vitamin A can affect bone health. It increases a person’s risk of bone fracture by as much as seven times. According to researchers, the findings explain the high rates of hip fractures in Scandinavia and the United States where the use of vitamin supplements and vitamin A fortification is common.

However, vitamin A is still important in small doses. You can opt for low fat or nonfat dairy products, and consume egg whites for this since egg yolks are rich in Vitamin A.

These are the foods that may affect your bone health.

Image : Copyright (c) 123RF Stock Photos

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Usha balu

    March 12, 2016 at 4:23 pm

    Hi Payal……extremely useful article…. I will be very careful about my salt intake… Most important lesson learnt is use of pickles…. Will go very easy on them ..hereafter…. Thanks….☺

    Reply
    • Payal Banka

      March 17, 2016 at 11:44 pm

      🙂 gud idea !! and you finally learnt how to put a smiley 😛

      Reply
  2. m narsimulu

    January 23, 2016 at 7:01 pm

    madam good information ,narsimha dietician.hyd

    Reply

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