Some foods and beverages can be detrimental to bone health. Knowing which foods to avoid is vital for the prevention of bone-related diseases and preservation of bone health. Let us take a look at some of the foods that can deteriorate bone health and must be kept away.

Excess consumption of refined carbohydrates and high sugar products such as bakery items, sweets, canned food items, sauces, and syrups can lead to hyperinsulinemia (excess insulin in the blood) and intake of a less nutrient-rich diet, leading to the weakening of bones.

Excessive intake of salty and processed foods can cause hypertension (high blood pressure). It also results in the gradual weakening of bones by depleting calcium reserves in the body, posing a risk of osteopenia (low bone density) and osteoporosis (brittle bones).

Consuming an excess of vitamin A-rich foods such as oily fish, spinach, sweet potatoes, liver oil, vitamin A supplements, and liver meat are associated with the gradual weakening of bones and lower bone density, making adults prone to fractures and osteoporosis.

Consumption of red meat such as lamb, beef, pork, and processed meats are associated with calcium depletion from the body. Hence, people who are at risk of osteoporosis must eat lean proteins such as low-fat dairy, fish, chicken, and eggs to build muscles and protect the bones.

Phytates present in beans can interfere with the body’s ability to absorb calcium. Therefore, one should not avoid them entirely but have them in moderation as they are otherwise helpful for building muscles and improving bone health.

Trans fats and unhealthy fats contain polyunsaturated omega-6 fatty acids associated with adverse health effects because they trigger inflammations, heart diseases, and insulin sensitivity. Hence, one must switch to healthy fats rich in omega 3 fatty acids instead, to prevent arthritic conditions and minimize the risk of heart diseases.

Though wheat bran is a good source of fiber, it contains high amounts of phytates, which can interfere with and stop the body from absorbing calcium. Hence, one is recommended to drink milk or take extra calcium supplements to boost bone health.

Regular consumption of carbonated drinks has a damaging effect on bone density. This is because the phosphoric acid present in carbonated beverages interfere with the absorption of calcium and lead to the loss of calcium from bone. Drinking carbonated drinks can also lead to chronic kidney disease and kidney stone formation.

Excess consumption of alcohol is linked with a high cortisol level, decreasing bone formation, and increased risk of osteoporosis. In addition, it disrupts vitamin D levels in the body, causing lesser calcium absorption along with muscular weakness.

Drinking too much coffee or taking caffeine-added products can interfere with bone healing, lead to lesser calcium absorption, and increase calcium excretion from the body. This can lead to calcium imbalance in the body, affecting bone health, especially among elderly people. Hence, one should limit caffeine intake and opt for decaffeinated coffee.