Calcium makes the bone stronger along with vitamin D, and both these together help prevent osteoporosis.  But, there are certain foods and nutrients which can have negative effects on bone density and can increase the risk of osteoporosis. Certain foods may even reduce calcium absorption in the body.

Some of the foods and nutrients responsible for reducing bone density are as follows:

•    Sodium, when consumed in excess can lead to excretion of calcium from urine and through sweat. Sodium is commonly found in table salt and other processed foods like canned foods, hams, hot dogs, bacons, pizzas, burgers, breakfast cereals, fries, pickles, papadums, etc. Read the food labels to reduce your sodium intake and opt for foods which have less than 150 mg of sodium per 100g of food serving. 

•    Soft drinks or carbonated drinks contain phosphoric acid which eliminates calcium from urine. Excess amount of phosphorous in your body excretes calcium when the intake of calcium is low. 

•    Caffeine sucks out the calcium from bones. Every cup of coffee can leach about 6 mg of calcium from bones. 

•    Soy products like tofu, tempeh are good sources of protein. Though they are helpful in bone strengthening, they contain plant based compounds which can restrict the absorption of calcium from other calcium rich sources present in your food.

•    Wheat bran is known to reduce the calcium absorption when eaten with calcium rich foods. It also reduces the absorption of calcium from calcium supplements. 

•    Alcohol when consumed in excess, restricts the calcium absorption in the body. It interferes with absorption of both calcium and vitamin D leading to increased risk of osteoporosis. 

A healthy well-balanced diet has a great ability to have a positive impact on your health. Having the right foods which are rich in calcium with right combinations, where the absorption of calcium is not hindered can help improve bone density. This can help prevent bone loss and have strong bones.