Mistake in Diet Make Bone Missing Its Density

You probably already know that calcium and vitamin D is necessary for building strong bones. But you may not know that there are certain elements in the diet can actually reduce bone density and increase the risk of osteoporosis.

Avoid these mistakes in the diet to keep bones strong and you avoid the risk of osteoporosis, as reported everydayhealth, Friday (15/02/2013), among others:

1. Too much animal protein
Someone needs protein to build bone strength, but when you eat too much protein, the body will produce chemicals called sulfates. These substances can cause the bone to maintain calcium. Animal protein more of an effect on bone density compared with vegetable protein.

In a study conducted over 10 years by the Harvard Medical School and involving 116,686 women, researchers found that women who ate red meat at least five times a week are more likely to suffer a fracture than women who eat red meat only once a week.

2. Excessive caffeine consumption
In a study involving 31,527 Swedish women aged 40 to 76 years, researchers from the Swedish Department of Toxicology's National Food Administration found that women who drank 330 milligrams of caffeine, equal to 4 cups of coffee a day have an increased risk of fractures.

This risk is particularly threatening women with low caffeine intake. The researchers found no association between tea consumption with increased risk of fracture. One possible reason is that the caffeine content of tea is only half of coffee caffeine.

Another one from the Framingham Osteoporosis study that measures bone mineral density at the spine and hip than 1413 women and 1125 men on the frequency of  caffeine consumption. The researchers concluded that high levels of caffeine consumption of soda can lead to loss of bone mineral.

3. Excessive Consumption of Vitamin A
Researchers found that women who consumed vitamin A in high doses exceeding 3000 micrograms per day, had a two times greater risk of hip fracture than women who took less than 1,500 micrograms of vitamin A.

Although vitamin A is necessary for bone growth, too much retinol form of vitamin A can interfere with the absorption of vitamin D, which can lead to bone loss. The form of retinol vitamin A can be found in foods such as liver, egg yolks, and dairy products and dietary supplements.

Form of vitamin A beta-carotene, which is found in foods such as carrots and sweet potatoes, has not been associated with a negative impact on bone health.

4. Too much salt
Eating foods that are too salty not good for bone health. Consumption of too much salt increases the levels of sodium in the body and make you spend more calcium in the urine and sweat. High sodium levels are often found in table salt and many processed foods.

5. Eating foods made from wheat flour along with calcium supplements
The only foods that are known to reduce the absorption of calcium when eaten at the same time as the calcium is wheat flour. If you take calcium supplements, foods containing wheat flour should be eaten 2 hours or more before or after taking the supplement.

6. Drinking alcoholic beverages
Drinking alcohol is also associated with lower bone density because alcohol interferes with the absorption of calcium and vitamin D.


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