The expert reveals which foods damage the body’s absorption of calcium; nutrient is responsible for preventing osteoporosis
Coffee is a delicious and comforting drink loved by people all over the world. But did you know that excess coffee and/or foods rich in caffeine, AS chocolate, tea and alcohol-free drinks, can help reduce calcium absorption? So it is!
Calcium is an essential nutrient, responsible for the formation of bones and teeth. It helps prevent, for example, the loss of bone mass that characterizes osteoporosis, known as porous bone disease.
Therefore, an adequate intake of calcium and other nutrients important for bones throughout life is essential for health. These include magnesium, phosphorus and vitamin K.
According to nutritionist Fernanda Brunacci, member of ABRASSO (Brazilian Association of Bone Evaluation and Osteometabolism), these nutrients can be found in the following foods:
- Magnesium: nuts, seeds, whole grains, legumes, darker green leafy vegetables, such as cabbage, broccoli, which are also sources of calcium;
- Phosphorus: beans, peas, lentils, chickpeas, meats;
- Vitamin K: spinach, broccoli, watercress, cabbage, chard, lettuce.
According to the doctor, the ideal is to consume on the go 3 cups of coffee a day. “So if you consume coffee with milk, which is more milk than coffee, it won’t hurt your bones,” she explains.
The role of proteins
The expert explains that proteins contribute to bone health, stimulating the production and secretion of a hormone that acts on the absorption of calcium and phosphorus in the intestine, as well as also acting on the metabolism of vitamin D.
“When we have adequate protein on a daily basis – about 1 gram or 1.4 grams per pound of weight, depending on age group and level of physical activity – in addition to muscle health, there are benefits for bone health “, he reveals. nutritionist.
However, it is important that these proteins are well distributed throughout the day, being present in breakfast, lunch and dinner. Fernanda recommends foods prepared with lean meats and milk and dairy products, in skimmed versions, as they have a lower saturated fat content.
Sodium and sugar
In addition to coffee, excess sodium (salt) in your daily diet is also harmful to your bones. “The recommendation is the equivalent of 5 grams of salt per day, which is that little sachet we see in restaurants. And the average Brazilian ends up being almost double that, so you have to pay attention to how much salt you put on your plate.” food”, reinforces Fernanda.
Furthermore, ultra-processed foods rich in simple sugars should also be avoided which, according to the expert, can cause an increase in insulin levels in the body, making it difficult for the kidneys to reabsorb calcium. “So when that happens, the person is more likely to have low calcium and that, of course, is a risk factor for osteoporosis,” he warns.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
