Calcium is considered the most essential mineral for a strong body structure, strong teeth, better functioning of nerves and to keep the heart beats balanced. Whenever there is calcium deficiency in the body, people immediately start taking milk, curd, cheese or supplement pills. But it is often seen that despite drinking plenty of milk and eating nutritious food, the calcium level in the body of many people keeps falling, there is a cracking sound in the bones and there is a risk of fracture even with a minor stumble. According to nutritionists and orthopedic experts, the reason for this is not only the lack of calcium, but also the 'Calcium Thieves' present in our plate, i.e. calcium stealing foods, which absorb the calcium deposited in the bones and expel it from the body through urine. If you do not exclude these 5 harmful things from your diet, then no matter how much milk you drink, your bones will remain hollow from inside. 1. Excessive salt and salty processed foods: The hidden game of sodium Indian food is full of spicy pickles, papad, packaged chips and namkeen. But very few people know that salt i.e. sodium is directly related to the excretion of calcium. When you consume more sodium than you need, the kidneys have to work harder to filter out the excess salt. In this process, sodium also pulls calcium from the bones along with it and it flows out through urine. According to the World Health Organization (WHO), the risk of osteoporosis and joint wear and tear doubles in people who consume more than 5 grams (about one teaspoon) of salt daily. 2. Carbonated cold drinks and soda: Acidic effect of phosphoric acid. Black and colorful cold drinks, which are consumed indiscriminately in the name of summer or party, are the biggest enemies of the bones. A large amount of 'Phosphoric Acid' is added to these carbonated beverages, which gives a spicy taste to the beverage. When phosphorus levels in the blood rise abnormally, the body begins to draw calcium directly from your bones to maintain the pH balance of the blood. Additionally, the excessive sugar and caffeine present in cold drinks completely block the absorption of calcium in the intestines, causing the bones of youngsters to become weak and brittle at an early age. 3. Excessive tea and coffee: Disadvantages of excess caffeine: Drinking 5 to 6 cups of tea or coffee throughout the day, from the beginning of the morning till the end of office work, has become an addiction for many people. 'Caffeine' present in tea and coffee is a natural diuretic. It increases the amount of water and urine in the body. According to medical research, every 100 mg of caffeine (about a large cup of coffee) flushes out about 6 mg of essential calcium from the body. If you drink tea or coffee immediately after having food, it does not allow both the calcium and iron present in that food to dissolve in the body. Consuming more than two small cups of tea or coffee a day reduces bone density rapidly. 4. Refined white sugar and excessive sweets: Stealing minerals from bones White sugar is called empty calories because it contains no vitamins or minerals. When the body tries to digest and metabolize excessive amounts of sugar, it needs minerals like magnesium, copper and calcium. Since sugar itself has no nutrients, the body uses calcium stores in your bones and teeth to accomplish this process. Additionally, a high sugar diet causes inflammation in the body and deactivates 'osteoblasts', which produce new bone cells, thereby inhibiting bone remodeling. 5. Packaged Junk Food and Processed Meat: Attack of Preservatives and Trans Fats: Burgers, pizzas, frozen snacks and processed meats available in the market contain excessive preservatives, saturated fat and additives. The trans fats present in these processed foods damage the inner lining of the intestines, making them unable to absorb calcium and vitamin D3 from food. Without Vitamin D, the body is not able to absorb calcium in any form. When the intestines cannot absorb calcium, the parathyroid gland becomes active and starts breaking down bones directly to meet the need for calcium in the blood. What to do to keep bones strong? To keep your bones strong, it is not enough to just eat calcium rich foods, but it is also important to retain calcium in the body. For this, first of all minimize the amount of salt and cold drinks. Take at least 20 minutes of lukewarm sunlight every morning so that the body can get natural Vitamin D. Include natural things like ragi, white sesame, green leafy vegetables, makhana, almonds and chia seeds in your diet. If you regularly engage in light weight lifting exercise or a brisk walk, bones absorb calcium faster and remain strong throughout life.
