Calcium is one of the most important nutrients necessary to maintain bone health. Accordingly, you should maintain proper levels of calcium at all times. The body does store calcium, but it does so in bone. Therefore, depleted calcium levels directly results in reduced calcium levels in osseous tissue, which can result in reductions in bone mineral density leading to osteopenia. Various constituents of certain foods can deplete calcium levels; subsequently, you should avoid them in excess to prevent compromising bone health.
Oxalic Acid
Many researchers believe that oxalic acid depletes calcium levels, according to Dr. Gabriel Cousens in "Conscious Eating." Oxalic acid bonds with calcium to form oxalates, preventing the absorption of both. Consequently, consuming foods that contain oxalic acid in large amounts, particularly while engaging a diet that does not include copious sources of calcium, can result in hypocalcaemia. Foods that contain oxalic acid include green leafy vegetables like spinach and chard.
Sodium
Sodium effectively depletes calcium by directly raising sodium levels in the bloodstream. This activates the renal system, resulting in increased filtration and subsequently, increased urination. This diuretic effect of sodium results in depleted nutrients, not the least of which being calcium. This can result in hypocalcaemia, particularly in diets high in sodium sustained over time. Therefore, you should avoid foods high in sodium to ensure that you maintain bone health. Sodium occurs most in processed and prepared foods.
Diuretics
Diuretics deplete calcium for the same reason that sodium does--it causes more frequent urination, which results in depleted nutrients. Although this is not a guaranteed outcome of diuretic use, it can result from continued or excessive use. Foods that naturally act as diuretics include those that contain caffeine, alcohol and a large proportion of water. Examples include chocolate, coffee, celery, melons and fermented drinks.
References
- "Reversing Osteopenia: The Definitive Guide to Recognizing and Treating Early Bone Loss in Women of All Ages"; Harris H. McIlwain, Laura McIlwain Cruse, Debra Fulghum Bruce and Kimberly Lynn McIlwain; 2004
- "Modern Nutrition in Health and Disease"; Maurice Edward Shils and Moshe Shike; 2006
- "Conscious Eating"; Dr. Gabriel Cousens; 2000
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
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