Sour pickled vegetables such as pickled radishes, pickled cabbage or pickled vegetables are familiar dishes, especially for the elderly. However, consuming too much salt can increase calcium excretion through urine, which means the body gradually loses calcium. Many studies show that a salty diet is associated with a higher risk of fractures. If you regularly use pickled vegetables as the main dish and prefer a rich taste, you may be unintentionally negatively affecting bone health.
Sour pickled vegetables can still be used but should be at a moderate level, acting as a side dish. People with high blood pressure or low bone density should limit eating no more than twice a week, each time in small quantities.
Vegetables rich in oxalic acid such as spinach, amaranth or beetroot leaves, although nutritious, hinder calcium absorption. Oxalic acid in these vegetables can combine with calcium to form an unabsorbable compound, causing the body to lack calcium if the diet is unbalanced. People who use less milk, soybeans or calcium-rich foods but eat more of these vegetables may face the risk of bone health decline even though they still appear to eat healthily.
To reduce oxalic acid, you can blanch vegetables in boiling water for about 30 seconds and then drain the water before processing. At the same time, you should combine these vegetables with calcium-rich foods such as milk or soy products in the same meal to improve absorption.
Another habit to note is eating vegetables (such as mushrooms, spinach, bean sprouts) stewed with a lot of fatty meat or internal organs. These vegetables themselves are not harmful, but when combined with purine-rich foods for a long time, it will increase the risk of uric acid buildup in the blood. This condition is not only related to gout but also affects bones and joints.
Therefore, older people do not need to completely abstain from mushrooms or bean sprouts, but should avoid processing with fatty meat or internal organs regularly. People with high uric acid, gout or bone and joint problems need to control their consumption even more.
Finally, fried or burnt vegetables at high temperatures such as french fries or fried eggplant should not be eaten too much. Although potatoes and eggplant are inherently beneficial foods, when deep-fried, the amount of calories increases, easily leading to overweight. Increased body weight will put pressure on the knee and hip joints, promoting the process of osteoarthritis. In addition, frying at high temperatures also produces antioxidants that are not good for health.
