Chapter 11 Flashcards
What are the sources of minerals in the diet?
fruits, vegetables, dairy, grains, nuts, and fortified foods
why is bioavailability important?
The body’s ability to absorb and use minerals. It can be reduced by phytates (in whole grains and legumes) and oxalates (in spinach).
How do minerals act as cofactors?
Minerals assist enzymes in catalyzing biochemical reactions.
For example, magnesium is a cofactor for over 300 enzymes involved in energy production, DNA synthesis, and nerve function.
What are the types of bone
Cortical bone, Trabecular bone, Bone changes
Cortical Bone
Dense and provides strength.
Trabecular bone
Spongy and provides flexibility.
Bone changes (how do they change with age?)
Bone mass builds during childhood, peaks around age 30, and declines with age, especially after menopause due to reduced estrogen levels.
What is the function of calcium in bone health?
Provides structure to bones and teeth
important regulatory roles
involved in muscle contraction, nerve transmission, and blood clotting.
What are common sources of calcium in bone health?
Dairy, fortified foods, fish with bones (e.g., sardines), leafy greens, and almonds.
Recommended Intake of calcium in bone?
1000 mg/day
milk, yogurt, cheese, sardines, kale, almonds, cottage cheese, etc..
What factors affect increase in calcium absorption?
Small, frequent doses, vitamin D, and pregnancy.
What factors affect decrease in calcium absorption?
Oxalates (spinach), phytates (whole grains), high zinc/iron/magnesium, low stomach acid, or fat malabsorption.
What should you consider when choosing a calcium supplement?
Calcium carbonate: Take with meals
Calcium citrate: Can be taken anytime
What should you avoid when choosing a calcium supplement?
Avoid supplements with aluminum or magnesium, which may reduce calcium absorption.
What are the roles of phosphorus in bone health?
85% in bones; part of ATP and cell membranes.
