- Salty foods: pickles, ham, pasta... high in sodium is the culprit behind calcium deficiency in bones and osteoporosis. For every 100mg of sodium in the body, 26mg of calcium will be excreted together. Thus, eating a lot of sodium will speed up the process of calcium loss.
- Foods high in fat: Eating too much fat will hinder calcium absorption and will cause osteoporosis. Protein is very important because it is the basic component that makes up the cells and tissues of the body. If we do not eat enough protein, muscle loss will occur, causing muscle to shrink or weaken. Therefore, protein is an indispensable group of substances in the diet.
However, eating more protein than the body needs, especially eating more animal protein can remove calcium from bones and increase calcium excretion. In the long term, it is a risk factor for the development of osteoporosis as well as having a negative impact on bone health.
- Sweet water: Folic acid, found in soft drinks, combines with calcium in the body to create insoluble freezing or form solid calcium salts. makes the body not able to absorb calcium.
- Coffee: Using too much coffee will affect calcium absorption. cafein in coffee stimulates and affects the absorption of calcium in the intestines and increases the excretion of calcium in the body. You should only consume coffee in moderation (2-3 cups of coffee/day).
- Red meat: Chronic inflammation contributes directly to bone loss. One of the causes of inflammation is consuming a lot of fat and protein-rich meats such as stewed beans, ribs and processed meats.
Research shows that people who eat a lot of meat and animal protein tend to have lower bone density than those who eat a diet of more plants. On the other hand, eating more plant-based foods can help control systemic inflammation and other signs related to aging.
Beef contains iron, protein, lipit... good for health. However, eating too much will slow down the absorption of calcium. Due to calcium excretion through large urine.
- Alcohol: Only drink alcohol in moderation, 1-2 glasses/day. Drinking more alcohol will reduce bone density, increase the rate of fractures, and reduce bone recovery.
Calcium-rich foods:
- Milk and dairy products: 1 glass of milk contains 300mg calcium.
- Green vegetables: Cabbage, broccoli, Malabar spinach, kale, cabbage, pumpkin... are all rich in calcium.
- Seafood: Food sources rich in calcium such as salmon, sardines, herring, shrimp, shrimp, crab, etc.
- Mineral-rich beans and nuts: tofu, black beans, green beans, flaxseeds...
- Supplement calcium from fruit: This is a great source of calcium such as butter, peach, apple, kiwi, dates, etc.
Adults should consume 1,000mg of calcium per day. Pregnant and lactating women need 200 - 300mg of calcium per day. The elderly also need to supplement calcium every day.
Improper calcium supplementation will lead to too much calcium. Can cause shortness of breath, nausea, nighttime, constipation.
