According to studies, olive oil, soybeans, blackberries and foods rich in omega 3 (such as fish oil) are beneficial for bone health.
– Beans; It is rich in other nutrients such as calcium, magnesium, fiber and phytates. Phytates negatively affect the body’s absorption of calcium. However, the phytate level can be lowered by soaking the beans in water for a few hours and then cooking them in fresh water.
– Adequate, but not excessive, protein consumption is beneficial for bone health and general body health. Many older adults don’t have enough protein in their diets, which is bad for their bones. However, diets high in protein also cause the body to lose calcium. It is possible to compensate for this loss by taking enough calcium. For example, milk and dairy products are rich in calcium and must be included in the diet.
– Choosing food that contains too much salt causes calcium loss in the body and thus bone loss. Therefore, salt intake should be reduced as much as possible. If you want to find out how much sodium a food contains, be sure to check the ingredients label. If it is 20% or more, it means it contains high sodium. The target should be a daily sodium intake of 2400mg/day or less.
– Calcium cannot be absorbed with spinach and other oxalate-containing foods. Some dishes, such as spinach, green beets, and beans, are not considered sources of calcium, although they are healthy nutrients.
– Wheat bran; Like beans, they contain high amounts of phytates, which affect calcium absorption in the body. However, unlike beans, when milk is added to it, not all of the calcium in the milk is absorbed. Therefore, calcium supplementation should be taken at least 2 hours before taking wheat bran.
– Excessive consumption of alcohol causes bone loss. Alcohol consumption should not be more than 2-3 glasses per day.
– Caffeine; Coffee, tea, soda drinks; They contain caffeine and cause bone loss by reducing calcium absorption. Consuming more than 3 cups of coffee and tea a day causes bone loss by reducing calcium absorption. Cola drinks contain caffeine and phosphorus and impair calcium absorption, thus causing bone loss.
