What is Apple Cider Vinegar?
ACV is a commonly available product, prepared by fermenting apple juice with yeast.
In addition to acetic acid, ACV contains a small number of other acids, and a few vitamins and minerals. Even though Acetic acid is thought to be a weak acid, in a concentrated state, it can be fairly potent. Apple cider vinegar has various medicinal uses and is also popular as a natural remedy for weight loss.
ACV may help with weight loss and reduce inflammation, which will reduce the amount of uric acid in your blood. For dietary purposes, ACV should only be taken in a diluted state and in a limited quantity.
Apple Cider Vinegar- Composition of Minerals and vitamins
ACV contains approximate percentages of the vitamins and minerals mentioned below–
- Calcium: 2% of daily dietary requirement
- Iron: 3% of daily dietary requirement
- Phosphorus: 2% of daily dietary requirement
- Magnesium: 3% of daily dietary requirement
- Manganese: 30% of daily dietary requirement
- Potassium: 5% of daily dietary requirement
Manganese is an essential mineral that is often not given due importance in our diet. It is crucial to carry out our bodily functions and it actively aids in bone formation, controlling blood sugar, and keeping free radicals in check. A mix of ACV and bone broth can help release free collagen in the latter which is a health tonic.
People with osteoporosis need to consume a diet rich in calcium and vitamin D.
A well-balanced seven-day diet plan for osteoporosis with fish, lean meat, fresh fruits, vegetables & milk products can be beneficial. But in many cases, osteoporosis cannot be managed by diet alone. Your doctor will most likely prescribe a multivitamin or Vitamin D and Calcium supplement to combat any issues with calcium absorption.
Recent studies have revealed food products like soybeans, blueberries, olive oil, fish oil, and flaxseed oil help improve bone health.
Relation between acidic and alkaline foods and Osteoporosis.
Increased acidity increases the activity of osteoclasts. This raises your risk of osteoporosis. If the diet does not lead to an acid residue, there is no need for the bones to release calcium. This means that follow an alkaline recipe and foods like fruits and vegetables are great for minimizing bone loss and enhancing bone health.
You may also like Difference Between Osteoarthritis and Osteoporosis
Food to Avoid for Osteoporosis
One should also limit salt intake, as salty foods can also cause the body to lose calcium and impact bone health. One should strive to take no more than 2300 mg of sodium per day.
Coffee, tea, and soft drinks contain caffeine, which is detrimental to bone health and triggers bone loss by reducing calcium absorption. Hence, we recommend that you limit these beverages to a minimum.
It goes without saying that alcohol is detrimental to bone health and calcium absorption.
Effects of a Low-Carb or Keto Diet on Bone Health
You need to consume a protein-rich diet for maintaining bone density and combating bone loss. It is also necessary to add dairy products to the diet. These contain adequate protein as well as calcium and are good for bone health.
Many foods have calcium in them, but the body cannot absorb calcium from foods that are rich in oxalates. Spinach, beet greens, and certain beans fall under the category of oxalate-rich foods – even though they have a considerable amount of calcium, they shouldn’t be consumed as your only source of calcium due to the high level of oxalates.
Bone broth is rich in several minerals that help strengthen and build your bones. It also has several other nutrients which are healthy, including amino acids, vitamins, and other essential fatty acids.
You may also like Does Smoking Cause Osteoporosis
Apple Cider Vinegar and Bone Health
Osteoporosis is considered to be a loss in bone density owing to multiple factors (for example, hereditary factors, lifestyle factors like a low carb-high-fat keto diet, external risks, presence of uric acid, autoimmune diseases like rheumatoid arthritis, chronic liver disease, yeast infection, etc).
Some cases of bone loss have been reported due to the consumption of apple cider vinegar. However, such cases are scarce and it is difficult to ascertain whether ACV has a detrimental effect on bone health.
Studies note that excess consumption of apple cider vinegar can result in a decreased potassium level (contrary to the claim that ACV is a rich source of potassium) and put a person at a higher risk for osteoporosis.
Excess consumption of apple cider vinegar has also been found to show high amounts of bicarbonates, sodium, and potassium level in an individual’s excreta, meaning that these are in effect, being leached out of the body.
Apple Cider Vinegar has very high acid levels (unlike alkaline water, which protects bones), and should not be treated as other beverages, and should only be consumed in limited portions in a diluted state. Any issue after consumption of the same should be reported to the physician. A host of claims are made about ACV, but most of them have been unsubstantiated as these benefits may not have been proven on humans.
The latest studies conclude that apple cider vinegar can adversely impact bone mineral density making our bone weak and fragile. Excess consumption of ACV paves the way to a host of other health issues- acid reflux, constipation, rheumatoid arthritis, and worsens arthritis pain.
While apple cider vinegar does seem to have a slightly positive effect on insulin sensitivity and imbalanced blood sugar levels, it falls into the category of alkaline-forming foods and can disrupt your stomach acid.
When it comes to the relation between ACV and osteoporosis, experts have concluded that high acid consumption can hinder the formation of new bones, impact bone density, and trigger bone loss.
The crux is that people with osteoporosis should consider an alkaline diet. Consume alkaline foods like vegetables and fruits over acidic foods.
A nutritious diet plan along with supplements for osteoporosis is especially beneficial for the management of osteoporosis in the elderly as it can help you track your intake of the required calcium, phosphorus, Vitamin K, and vitamin D needed to improve bone health.