The Healthiest
Osteoporosis Reversal: Foods to Eat and Avoid & How to Prepare Food – Part Three
Osteoporosis (Low Bone Density) is a common condition that weakens bones by reducing bone mineral density, making fractures more likely. Managing osteoporosis isn't just about getting the right nutrients – it's also about avoiding the wrong ones.
Many people focus solely on increasing their calcium and vitamin D intake, but they often overlook a crucial factor: eliminating foods that can harm bone health. No matter how many nutrient-rich foods you eat, if you're also eating foods that weaken your bones, it's like trying to fill a leaking tank – it just won't work.
Here we'll take a deeper dive into osteoporosis by revealing three types of foods you should avoid and four groups of foods you should prioritize to support strong bones. Make sure you watch to the end to get all the answers.
To support us, please hit the subscribe button and give us a thumbs up if you found this video helpful. If you have any questions or comments, please don't hesitate to leave them below.
Thank you for your watching.
#calcium
#osteoporosis
#bonedensity
#phyticacid
#oxalates
#nuts
#cancer
#diabetes
#digestiveenzymes
#phytate
#antioxidants
#vitamine
#wheat
#bran
#Avocado
#vitamind
#caffeine
#alcohol
#phosphate
#sugar
#vitamink
#bonebroth
MEDICAL DISCLAIMER: Please note that the information provided on this channel is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare professional for personalized guidance regarding your health or the health of others.
Welcome back! Osteoporosis is a common condition that weakens bones by reducing bone mineral density, making fractures more likely. Managing osteoporosis isn't just about getting the right nutrients – it's also about avoiding the wrong ones. Many people focus solely on increasing their calcium and vitamin D intake, but they often overlook a crucial factor: eliminating foods that can harm bone health. No matter how many nutrient-rich foods you eat, if you're also eating foods that weaken your bones, it's like trying to fill a leaking tank – it just won't work. Here we'll take a deeper dive into osteoporosis by revealing three types of foods you should avoid and four groups of foods you should prioritize to support strong bones. Make sure you watch to the end to get all the answers. If you already know which foods are bad for your bones, you can jump to the second part about what you need to eat more of for bone health. Curious about the science behind bone metabolism and how your bones work? Check out our previous videos where we break it all down for you. Before we get started, hit the subscribe button and give this video a thumbs up – your support will help us bring you more valuable insights to protect your health. Now, let's find out which foods are helping or hurting your bones! Number 1. Foods High in Phytic Acid Phytic acid is the primary storage form of phosphorus in many plants – especially in the bran of grains. It is also found in seeds, nuts and legumes. This stored form of phosphorus is not readily bioavailable to humans. But the bigger concern is how phytic acid interferes with mineral absorption. When it binds to important bone-building minerals such as calcium, magnesium, iron, zinc, chromium and manganese, it forms phytates. This process prevents our bodies from fully absorbing these essential nutrients. The more phytic acid you consume, the more minerals are blocked from absorption. Fortunately, phytic acid only affects the minerals in food in the digestive tract, it doesn't leach out minerals that are already stored in your bones and body. But that's not the only downside. Phytic acid also inhibits key digestive enzymes, including pepsin and trypsin, which help break down protein, and amylase, which helps digest starch. Over time, poor mineral absorption combined with inefficient digestion can contribute to deficiencies that weaken bones. In fact, phytic acid is often labelled an "anti-nutrient" because of its effects. Consistently eating foods high in phytic acid without using proper cooking methods can contribute to osteoporosis and even diseases such as rickets, especially in populations that rely heavily on grains as a staple food. But here's the kicker: phytic acid isn't all bad! Studies suggest it also has powerful antioxidant properties, anti-cancer potential and may even help prevent harmful calcification in blood vessels and organs. So should you avoid phytic acid completely? Absolutely not! It's almost impossible and unnecessary to eliminate it completely. Instead, the key is to minimize its negative effects while maximizing mineral absorption. We'll continue to explore simple but effective strategies to reduce the phytate in your diet so you can protect your bones without sacrificing nutrition. Stay with us! How Much Is Too Much? When it comes to phytates, everyone's tolerance is different. Some people can tolerate higher levels without problems, while others may experience negative effects due to the mineral-binding and enzyme-blocking properties of phytates. What makes the difference? Gut health. When your gut microbiome is balanced and diverse, it contains beneficial bacteria that produce phytase, an enzyme that helps break down phytic acid. This allows you to consume more phytate without losing essential minerals. For these people, phytic acid may even have health benefits, acting as a powerful antioxidant with cancer-fighting and heart-protecting properties. But for many people – especially those with digestive problems, mineral deficiencies or body pain – phytates can be a real problem. If your body struggles to process them, they can bind to important nutrients such as calcium, magnesium and zinc, making them unavailable for absorption and potentially weakening bones over time. So how much is too much? Ideally, phytate intake should be kept between 100-400mg per day. To put this into perspective, just a handful of Brazil nuts, almonds, hazelnuts or walnuts contains an astonishing 700-1,700mg of phytates – far more than the recommended amount. But don't worry – you don't have to give up nuts, seeds and grains altogether. It's all about moderation and preparation. Stay tuned for simple, science-backed strategies to reduce phytate in your diet so you can continue to enjoy these nutrient-rich options without compromising your bone health. Eliminating all grains and legumes, as the Paleo diet suggests, can significantly reduce phytic acid intake. But for many people, this approach isn't practical – and it still doesn't eliminate phytic acid from nuts and seeds. Rather than cutting out these nutritious foods altogether, a better strategy is to minimize their phytic acid content while still enjoying their health benefits. First, Soak. Soaking grains, nuts and legumes in fresh water with a splash of lemon juice or apple cider vinegar at warm temperatures helps break down phytic acid. Nuts should be soaked for at least 18 hours, then dehydrated at low temperatures and lightly roasted. Grains and legumes should be soaked overnight before cooking to maximise nutrient availability. Second, Sprout. Sprouting grains and legumes further reduces phytic acid, but doesn't eliminate it completely. For best results, sprout at warm temperatures for a few days. Combine sprouting with soaking for maximum benefit. Finally, Cook with bone-healthy foods. Cooking beans and grains also helps to reduce phytic acid, especially when combined with soaking or sprouting. You can also increase mineral absorption by adding kombu seaweed or a handful of bitter greens – such as kale, mustard greens, collards, turnip greens or chicory – while cooking beans and grains. These greens not only aid digestion, but also provide important bone-strengthening nutrients such as calcium and magnesium, as well as powerful antioxidants such as vitamin E and beta-carotene. It's important to remember that you can't completely avoid phytic acid. Instead of stressing about it, use these simple cooking tips to neutralize its negative effects while still benefiting from its antioxidant and anti-cancer properties. By balancing your diet and reducing your intake of phytic acid, you can protect your bones, improve digestion and maintain your body's natural homeostasis. Number 2.Foods high in Oxalates Foods high in oxalates are a hidden threat to bone health. Oxalates are naturally occurring compounds found in high concentrations in the leaves and seeds of plants. Some of the most oxalate-rich foods include spinach, kale, rhubarb, beets, beans, nuts, soy, cocoa, potato skins and tea. Your body can also produce oxalates, and even vitamin C can be converted to oxalates during metabolism. When you consume oxalate-rich foods, these compounds bind to essential minerals such as calcium and iron, forming calcium oxalate and iron oxalate. This process takes place mainly in the intestines, kidneys and urinary tract, and these compounds are usually excreted in the urine or faeces. The biggest concern with oxalates is that they interfere with calcium absorption. When calcium binds with oxalates in the digestive tract, it becomes unavailable for absorption, reducing the amount of calcium your body can use to maintain strong bones. Over time, this can contribute to a loss of bone density, making you more vulnerable to osteoporosis and fractures. Oxalates are also known to contribute to kidney stones. When excess calcium oxalate builds up, it can cause painful kidney stones and other urinary tract problems. How to Reduce Oxalates Without Sacrificing Nutrition Since oxalates are also produced naturally by the body, it's not necessary to get extra oxalates from food – especially if you're at risk of osteoporosis or kidney stones. However, some of the most nutritious foods, such as leafy greens, legumes and beans, do contain oxalates, but they also provide important vitamins and minerals. So the key is not to eliminate them completely, but to prepare them wisely to reduce their negative effects. You can minimize the negative effects of oxalates by using the right cooking methods: Just as with phytic acid, soaking and cooking oxalate-rich foods can significantly reduce their oxalate levels, making them easier on your bones. Eating oxalate-rich foods with calcium sources such as dairy products or fortified plant milks can also be a good way to neutralize oxalates and help your body absorb more calcium. In addition, foods such as spinach and nuts provide valuable nutrients, but overconsumption can interfere with calcium absorption. Balance is the key! By making these simple adjustments to your diet, you can still enjoy nutrient-rich foods without compromising your bone health! Number 3.Wheat Bran Wheat bran is often praised for its high fibre content and digestive benefits, but if you have – or are at risk of – osteoporosis, you need to know something. Research suggests that its naturally occurring sulphur may contribute to higher acidity levels in the body, causing the body to withdraw calcium from the bones to restore blood calcium balance – potentially accelerating bone loss over time. In addition, wheat bran contains other anti-nutrients such as lectins and saponins, which can interfere with nutrient absorption and digestion, further compromising overall health. Perhaps most worryingly, it contains high levels of phytic acid, which binds to essential minerals such as calcium, preventing proper absorption. This means that even if you're consuming plenty of calcium-rich foods, eating wheat bran at the same time can significantly reduce the amount of calcium your body actually absorbs, weakening your bones in the long run. Now that you know wheat bran can affect bone health, should you cut it out completely? Not necessarily! Wheat bran isn't inherently bad, but how and when you eat it matters. Processed grains may have fewer anti-nutrients, but they also lose important nutrients that support overall health – so relying on them isn't the best solution. Instead, try soaking and cooking wheat bran to reduce its phytate content, making it easier to digest and better for your bones. Also, be strategic about timing – avoid eating wheat bran with calcium-rich foods such as dairy or fortified products, as it can block calcium absorption. With these simple changes, you can enjoy wheat bran in moderation without compromising your bone health! Now that we've covered the foods to avoid for better bone health, you might be wondering what to eat more of. Here are some bone-friendly foods that can help support your bone density and overall health: Number 1 Fruits and Vegetables Low in Phytic Acid Some fruits and vegetables naturally contain little to no phytic acid, which means they don't interfere with mineral absorption. Good choices include apples, oranges, bananas, pears, spring onions and cabbage leaves, as no detectable phytate (less than 0.02% of wet weight) has been found in them. Avocados are an especially good choice. Not only are they low in phytic acid, they're also high in fibre, which helps digestion and acts as a prebiotic. This means that avocados help beneficial gut bacteria to grow, creating a nutrient-absorbing friendly environment in your gut, which improves overall mineral absorption. Number 2 Nuts & Seeds with Minimal Phytic Acid If you love nuts but are concerned about their phytic acid content, macadamia nuts, hazelnuts and chestnuts are excellent choices as they contain very low levels. To further reduce phytic acid, soak nuts overnight in water with lemon juice or vinegar, or try roasting, sprouting, fermenting or pickling to make them even more bone-friendly. Number 3 Grains that are Easier on Your Bones Some grains have lower levels of phytic acid, such as quinoa, corn, millet, oats and brown rice. If you eat a lot of grains and legumes, choose these options. If you prefer grains that are higher in phytic acid, such as rye, wheat or barley, you can sprout, soak or ferment them to activate phytase – an enzyme that helps break down phytates and improves mineral absorption. Number 4: Lean Proteins While some protein sources contain phytic acid, tofu, egg whites and Greek yoghurt have lower levels of phytic acid than legumes, making them better choices for supporting muscle and bone health. By making these smart dietary choices, you can maximize nutrient absorption and naturally support your bones, helping to keep them strong and resilient for years to come! And that concludes our guide to the foods to avoid and the foods to prioritize for stronger, healthier bones! Making the right dietary choices can make all the difference in improving mineral absorption, protecting your bone health and reducing your risk of fractures over time. If you found this video helpful, hit the like button and subscribe for more science-backed insights on osteoporosis, bone health and overall well-being. Do you have any questions or personal experiences to share? Leave them in the comments. We'd love to hear from you and continue the conversation! Want to explore the fascinating science behind bone metabolism? Check out our previous videos for a deeper dive. Thank you for watching, stay healthy, stay strong and we'll see you next time!
#Osteoporosis #Reversal #Foods #Eat #Avoid #Prepare #Food #Part
source
