Wednesday, 8 June 2011


As we all know, it's important to have strong healthy bones. Do you know certain foods actually diminish bone strength by leaching minerals ut of the bone, or they block the bone's ability to regrow. These bone sappers are found in our daily diet, which you have to watch out for:

1. Salt
Some people take more salt in their diet than others, which saps calcium from bones. So cut down on your daily salt intake. You will get used to it. Best way is to avoid processed food (deli meat, canned food, fast food like burgers and fries)

2. Soft drinks
The fizziness in carbonated drinks mostly comes from phosphoric acid, which heightens the rate at which calcium is excreted in the urine. Soft drinks just fills you up and does not contain any essential nutrients. Instead of reaching out for a soft drink, have fresh fruit juice, or yoghurt based smoothie, milk or just plain water.
3. Vitamin A
Vitamin A is such an important vitamin for our vision and immune system. If you are taking a multivitamin along with a diet that is overloaded with Vitamin A,  then either cut down on certain foods that's rich in Vitamin A  or switch to a mutlvitamin that doesnot have a high Vitamin A content. Recommended daily intake is 5000 IU. Its okay to take slightly less than that. You can check with your doctor or dietician to be sure.

4.  Caffeine
If you have a habit of drinking too many cups of coffee in a day, then you should know that caffeine contributes to bone sapping.  For every 100 milligrams of caffeine ( found in medium size cup of coffee), you lose 6 milligrams of calcium. So limit your coffee intake to one or two cups a day.

5. Hydrogenated oilsHydrogenation is a process that turns liquid vegetable oil into the solid oils used in commercial baking. This destroys vitamin K naturally found in the oils. Vitamin K is essential for healthy bones, and vegetable oils such as canola and olive oil are the second-best dietary source of Vitamin K, after green leafy vegetables. Have plenty of greens, avoid hydrogenated oils, use olive oil in your cooking. Stay away from commercially prepared baked goods. Read your food labels to see if they contain hydrogentated oils, so you can avoid them. 

6. Alcohol
Alcohol blocks calcium, preventing the bone-building minerals you consume through food, from being absorbed. Heavy drinking disrupts the bone remodeling process by preventing the bone-building cells, from doing their job and bones become weaker. If you were to suffer a fracture, alcohol can interfere with healing. Refrain from alcohol or limit drinking to one drink a day, be it wine, beer or any other alcohol. I am not advocating drinking here. It’s just a guideline for protecting your bones and your health.

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