Foods & drinks that should be limited for bone health & bull; hello healthy

So far, we know that foods containing calcium and vitamin D are good for bone growth. Milk, green leafy vegetables, and fish are some examples of foods that are good for bones.

But in addition, there are also foods that are not good for excessive consumption because they can interfere with bone health. These foods if too much in the body can interfere with the absorption of minerals needed by bones for growth. So, what foods are included in this group?

Foods that should be limited to bone health

Eating foods that contain minerals that bones need is beneficial for getting healthier bones so that you avoid osteoporosis in old age. However, one thing that is sometimes overlooked is that you also eat foods that can interfere with bone mineral absorption, so that eating foods high in calcium and vitamin D cannot be fully absorbed by the bones.

The foods below should be limited to maximize the absorption of minerals needed by the bones, or you should avoid consuming the foods below along with calcium-rich food sources so that the absorption of calcium needed by the bones can run optimally. These foods are:

1. Red beans

Red beans are a great source of calcium, and also contain magnesium and fiber, but kidney beans also contain high phytates. Phytate can interfere with the body's ability to absorb calcium, which is also contained in kidney beans. We recommend that you soak kidney beans for a few hours before cooking them to reduce the levels of phytate they contain.

2. Spinach

Spinach contains oxalic acid which can interfere with the absorption of calcium by the body. Apart from spinach, other foods that contain oxalic acid are green beets and some nuts.

3. Soybeans

Soybeans and their products, such as edamame, tofu, tempeh, and soy milk contain protein needed for bone growth, but they also contain oxalates, which can harm bone health. Oxalate can inhibit the absorption of calcium by the body. Oxalate can bind calcium so that calcium cannot be absorbed by the body. This problem is made worse if you also don't consume large amounts of calcium.

4. Foods that contain salt

Salty foods that contain lots of salt or sodium can cause the body to lose calcium and can result in bone loss. Salt can cause calcium to be lost through the kidneys in excess. Research shows that postmenopausal women who consume high levels of salt lose more minerals than other women of the same age.

It's best to limit foods that contain salt or sodium, such as processed foods, canned foods, fast food, or foods that are too salty. To check how much salt is contained in packaged or canned food, you can see it in the nutritional value information on the food packaging. It's best to limit your sodium intake to no more than 2300 mg per day.

If you can't reduce your salt intake, it's best to eat foods that are high in potassium, such as bananas, tomatoes and oranges, because potassium can decrease the amount of calcium that is lost from the body.

5. Drinks containing alcohol

Drinks that contain alcohol can result in porous bones. Consuming too much alcohol can decrease bone mass, interfere with bone formation, and increase the risk of fractures. To prevent osteoporosis, the Dietary Guidelines for Americans recommend drinking no more than once per day for women and no more than twice per day for men.

6. Beverages containing caffeine

Drinks that contain caffeine such as coffee, tea, and soft drinks can decrease calcium absorption. Over time this also results in porous bones. We recommend that you limit your coffee and tea consumption to no more than 3 cups per day. Apart from drinks, you should also limit foods that contain caffeine, such as chocolate.

7. Soft drinks

Soft drink or soft drinks containing phosphorus which can increase the excretion of calcium through the urine. Usually the phosphorus content is in the form of phosphate or phosphoric acid in soft drinks. This phosphorus can increase the excretion of calcium through urine. Excess phosphorus can also trigger calcium loss in the body when calcium intake is low. Soda drinks can harm bone health if they are drunk too often and coupled with a lack of calcium intake. This can reduce bone density so that it is more prone to bone loss and the risk of fractures.

Not that it is unhealthy

You may realize that some of the foods above are healthy food groups that are also needed by the body. It's worth remembering that while these foods have the potential to interfere with bone mineral absorption, some of them have far greater health benefits.

So how do you work around this? In addition to consuming enough and not excessive portions (or for soft drinks and alcohol, just avoid it completely), you can also make sure these foods are not consumed at the same time as your calcium intake. Also increase your calcium intake so you don't have to worry about consuming your favorite spinach and soybeans.