SIX FOODS THAT WEAKEN BONES
Adapted from an article by By Melanie Haiken, Caring.com
Some ingredients actually leach the minerals right out of the bone, or they block the bone’s ability to regrow. Learn about Salt, Soft Drinks, Caffeine, Hydrogenated Oils, Vitamin D, and Alcohol.
Salt saps calcium from the bones, weakening them over time.
One study compared postmenopausal women who ate a high-salt diet with those who didn’t, and the ones who ate a lot of salt lost more bone minerals. Most people on a western diet ingest double what they should have daily... Key foods to avoid: processed and deli meats, frozen meals, canned soup, pizza, burgers and fries and canned vegetables.
2. Soft Drinks
Soft drinks pose a double-danger to bones. The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine. Meanwhile, soft drinks fill you up and satisfy your thirst without providing any of the nutrients you might get from milk or juice.
Caffeine’s action is similar to salt (but not as bad), leaching calcium from bones. For every 100 milligrams of caffeine (the amount in a small to medium-sized cup of coffee), you lose 6 milligrams of calcium. ... can become a problem if you tend to substitute drinks like iced tea and coffee for beverages that are healthy for bones, like milk and fortified juice.
4. Vitamin A
...Found in eggs, full-fat dairy, liver, and vitamin-fortified foods, vitamin A is important for vision and the immune system. ...it’s possible to get much more than the recommended allotment... Postmenopausal women, in particular, seem to be susceptible to vitamin A overload. Studies show that women whose intake was higher...had more than double the fracture rate of women whose intake was more sensible.
..a calcium-blocker; it prevents the bone-building minerals you eat from being absorbed. And heavy drinking disrupts the bone remodeling process by preventing osteoblasts, the bone-building cells, from doing their job. ...not only do bones become weaker, but when you do suffer a fracture, alcohol can interfere with healing.
6. Hydrogenated oils
...the process of hydrogenation, which turns liquid vegetable oil into the solid oils used in commercial baking, destroys the vitamin K found in the oils.
Vitamin K is essential for strong bones. Sources are green leafy vegetables, and a little from canola and olive oil. If you’re eating your greens, you don’t need to worry about this too much.
Avoid baked goods like muffins and cookies, and read labels to avoid hydrogenated oils.