Foods That Reduce Bone Density

Foods That Reduce Bone Density

Eating healthy isn’t only about adding nutrient-rich foods into your diet; it’s also about avoiding harmful foods. A huge problem that a lot of people face as they get older is low bone density. Those suffering from low bone density are more likely to suffer fractures and develop osteoporosis.

You probably know that eating anything filled with calcium and vitamin D will improve your bone density. However, you also need to make sure that you avoid all the foods that reduce the amount of bone mineral in bone tissue.

Foods High in Sodium

The reason why you should avoid consuming too much sodium is because this mineral can cause excessive calcium excretion through the kidneys. As long as you keep your sodium intake below 2,300 milligrams per day you shouldn’t have to worry about it being harmful to your bones. However, if you consume more than that on a daily basis, then you should be aware that you may encounter problems with your bone density over time.

Basically, for every 2,300 milligrams of sodium that you consume, approximately 40 milligrams of calcium gets excreted from your body. Keep in mind that the average person consumes around 3,400 milligrams of sodium per day. Other health risks that you may encounter from excess sodium include kidney disease, heart failure, high blood pressure, stroke, and stomach cancer.


Most carbonated soft drinks contain a very harmful ingredient – phosphoric acid. Just like sodium, this ingredient increases calcium excretion in your urine. Know that this doesn’t mean that you should never drink soda again. It’s okay to have a glass or can every once in a while.

To make things worse, those who drink carbonated soft drinks regularly often avoid healthy beverages rich in calcium, such as yogurt and milk. If you really want a good tasting drink, you should opt for orange juice fortified with vitamin D and calcium.


For every 100 milligrams of caffeine you consume you lose about 6 milligrams of calcium. To put things into perspective, a 16-ounce cup of coffee contains roughly around 320 milligrams of caffeine, while sodas can contain up to 80 milligrams per can. Even though tea also contains caffeine, it is not considered to be harmful. In fact, researchers believe that tea contains natural compounds that help protect your bones.

On the other hand, you should really watch how much coffee you consume on a regular basis. To make things worse, many people consume sugary foods (chocolate, donuts, etc.) while drinking coffee, which also have a bad effect on the mineral density of your bones.


Alcohol is harmful in a lot of different ways. Some of the most notable health risks associated with excessive alcohol consumption include high blood pressure, liver disease, stroke, digestive problems, heart disease, and cancer. On top of that, alcohol interferes with the absorption of vitamin D and calcium.

Alcohol negatively affects your body by interfering with liver enzymes that are tasked with converting the inactive form of vitamin D into the active form. When you don’t have enough active vitamin D in your body, you are not able to absorb calcium from your gastrointestinal tract. In order to reduce the risk of osteoporosis, you shouldn’t consume more than one drink a day.

Red Meat

Protein is a very important macromolecule that your bones need in order to maintain their strength. However, when you consume too much protein, your body starts to produce chemicals known as sulfates, which cause calcium to leach out of your bones. Those suffering from osteoporosis or osteopenia should limit their red meat intake to two times a week.


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