The researchers concluded that daily chocolate eating may interfere with the absorption of calcium needed for maintaining bone density, but that more studies would be needed to confirm the findings.
Chocolate is a source of oxalate. Oxalate is a dietary element which inhibits calcium absorption from the gut and increases the elimination of calcium through urination. This decreases the body's ability to maintain bones, it may have more of an impact on older adults that have lower bone density.
Salty Foods
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.
A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures. Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women.
Here are the main bone-building antioxidants found in chocolate: Catechins, which stimulate osteoblast activity and perform a host of other roles in the body. Epicatechins are catechins that are especially important in osteoblast differentiation.
Foods that contain refined sugar—including pastries, chocolate, candy, soda, and even fruit juices—trigger the release of proteins in the body called cytokines, which cause inflammation.
It's well known that top sources for calcium include dairy products such as milk, yogurt, and cheese, along with dark leafy greens such as collards, kale, Swiss chard, and broccoli. Breakfast cereals and fruit juices are often fortified with the mineral as well.
Pick potassium
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient.
The in vitro effects of caffeine on cells involved in bone metabolism suggest that caffeine intake may promote osteoporosis, and some but not all clinical studies support a modest adverse caffeine impact.
Phytates bind calcium.
Phytates found in whole-grains, legumes (dried beans), nuts and soy products bind the calcium of other foods eaten when they are eaten at the same time. When calcium is bound, the body cannot use it.
Also, chocolate is high in sugar and saturated fat. It is a high-energy (high calorie) food, and too much can result in excess weight, a risk factor for cardiovascular disease. Healthier sources of polyphenols include beans, pulses, fruit and vegetables.
Since the 2008 study, there has not been enough large-scale research to warn women at risk for osteoporosis to avoid chocolate. The Bone Health & Osteoporosis Foundation warns that legumes, some beans, spinach, rhubarb, beet greens and caffeine may interfere with calcium absorption, but it does not mention chocolate.
Overall, studies have shown that cocoa powder and high percentage dark chocolate (70% and up) can provide a source of minerals important to bone health. However, chocolate contains high amounts of oxalates (between 500-900 mg/100g). Oxalates may bind to minerals and reduce absorption into the body.
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters. While caffeine is widely believed to have some health benefits, it is also proven to deplete calcium from bones.
A: It varies. If you follow your doctor's instructions and allow for adequate rest and recovery time, your bone should heal within three to six months. More extensive injuries, especially those that involve a joint, may require two years or more for optimal recovery.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
Do you know that eggs play a role in bone health? Most people make the connection between dairy products, calcium and bone health, but many don't know that eggs play a role, too! Eggs are one of the few foods that contain vitamin D, which is a vital partner to calcium when building healthy bones.
Nuts. Some of the popular nuts that help increase the calcium and vitamin D in your body are - walnuts, peanuts, almonds, and pecans. They also have magnesium & phosphorus present in them, which helps absorb & retain most of the calcium in the bones.