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Food and Nutrition 1030 > Lecture 12 - Nutrients for Bone Health > Flashcards

Lecture 12 - Nutrients for Bone Health Flashcards

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1
Q

What are the nutrients involved in bone health?

A

Ca, P, Vit D, Mg, F, Vit K

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2
Q

What is the breakdown of bone material?

A

65% Mineral crystals

35% Organic substances

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3
Q

What is the difference between mineral crystals and organic substances in bone?

A

Mineral is for strength and structural support

Organic made of collagen and hydroxyapatite

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4
Q

What is the purpose of hydroxyapatite?

A

For flexibility
Ca and mineral reserve
High turnover

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5
Q

What are bones made of?

A

Cortical: dense outer wall of larger bones and 100% of small bones

Trabecular: lattice inside the bone adding strength without weight. Influenced by hormones and environment

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6
Q

What are some bone functions related to the metabolic process?

A

Bone tissue acts as storage reservoirs for m minerals

Most blood cells are produced I the bone marrow

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7
Q

What are the 3 stages of bone growth?

A

Bone growth
Bone modelling
Bone remodelling

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8
Q

When does bone growth stage start and stop?

A

Increasing length of bones starts in conception and stops at 14yr (girls) and 17yr(boys)

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9
Q

When does bone remodelling start and stop?

A

Starts at conception with laying down additional bone density
-density accrues at the same time into young adulthood

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10
Q

When does bone remodelling start and stop?

A

It is a life long process involving osteoclasts and osteoblasts

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11
Q

What is the age of peak bone density?

A

Age 20-30

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12
Q

What are the 3 processes that bone remodelling entails?

A

Resorption: surface bone is broken down
–> osteoclasts are cells that erode surface of bones

Formation of new bone by osteoblasts
–> osteoblasts produce collagen containing component of bone

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13
Q

What do osteoclasts resemble when they are doing their job?

A

They act as scrubbers and scrub the bone down releasing minerals into the blood

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14
Q

What is the most abundant mineral in the body?

A

Ca

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15
Q

Where is most Ca found in the body?

A

99% in bones
-forms a matrix on collagen
strength and rigidity
-continuous remodelling

1% body fluids

  • extra and intracellular compartments
  • different functions
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16
Q

What tool do we use to assess bone health?

A

Dual-energy x ray absorptiometry (DXA or DEXA)

-most accurate way to measure bone density

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17
Q

How does the DEXA work?

A
  • Uses very low level x ray energy
  • Full body scan but can be used for specific areas
  • noninvasive
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18
Q

How do you interoperate DEXA results?

A

T score obtained is compared to that of a 30yo woman

  • within 1 standard deviation is normal
  • between 1-2 at risk
  • between 2-3 osteoperosis
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19
Q

What are the other roles of Ca?

A
  • Forms and maintains bone and teeth
  • Acid-base balance
  • Transmission of nerve impulses
  • assists in muscle contraction
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20
Q

How does the body deal with high levels of blood Ca?

A

Thyroid releases calcitonin which functions to:

  1. Inhibits activation of vit D
  2. Prevents Ca reabsorption in kidneys
  3. Limits Ca absorption in intestines
  4. Inhibits osteoclasts cells from breaking down bone preventing the release of Ca
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21
Q

How does the body deal with low levels of Ca?

A

Parathyroid Hormone is released to stimulate the activation of vitamin D which:

  1. Causes kidneys to retain more Ca
  2. Osteoclasts to break down bone and release Ca
  3. Stimulation of Ca absorption from intestines
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22
Q

What is the RDA for Ca?

A

Varies with age and life cycle stages

  • 1300mg/day (9-18)
  • 1000mg/day (19-50)
  • 1200mg/day females (51-70)
  • 1200mg/day (71+)
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23
Q

Why do Ca requirements increase with age?

A

Reabsorption decreases as you get older so need to increase intake to make sure you absorb enough

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24
Q

How well do we absorb Ca?

A

Adults 30%
Pregnancy 50%
Children 50-60%

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25
Q

What does Ca absorption depend on?

A

-bioavailability of Ca
Enhancers: Stomach acid, vit D
Inhibitors: Lack of enhancers, high P, phytates, oxalates, fibre

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26
Q

What is the down fall of having Ca, phytates and oxalates together?

A

Phytates and oxalates inhibit Ca absorption

-mostly found in plants

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27
Q

What happens when you are deficient in Ca?

A

Low bone mineral density

Osteoperosis

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28
Q

What are sources of Ca?

A

Dairy
Tiny fish with bones
Soy

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29
Q

Is spinach a good source of Ca?

A

It is, but it also has a lot of oxalates(binders) as well which inhibits the absorption of Ca

30
Q

What happens when you consume too much Ca?

A
  • Excreted from the body
  • Supplements lead to mineral imbalances
  • Hypercalcemia–> can be casted by cancer or overproduction of PTH
31
Q

What happens when you don’t consume enough Ca?

A

Hypocalcemia

-caused by kidney disease or overproduction of PTH

32
Q

What kind of solubility Is Vitamin D and where is it stored?

A

Fat soluble

Excess stored in liver and fat tissue

33
Q

How is vitamin D made?

A

Made by the body by exposure to UV light from the sun

34
Q

What is vitamin D also considered?

A

A hormones because it is made in one place and acts in another location

35
Q

What is vitamin D’s role in the body?

A

PTH stimulates activation of vitamin D which stimulates:

  • Ca reabsorption in kidneys
  • Enhances Ca absorption in intestines
  • Osteoclast cell
36
Q

How is vitamin D made?

A

In specialized skin cells on the top layer

-proper skin, UV sun, body heat, liver and kidneys all need to be functioning properly to mad vitamin D

37
Q

How is vitamin D transformed in the body?

A

Vitamin D from sun or food, transformed to Calcidiol in liver, transformed to Calcitriol in the kidneys

38
Q

What is the RDA for Ca?

A

Recommendations are based on no Vitamin D synthesis from the sun

  • RDA= 600IU/day adults
  • 800IU fro 70+
39
Q

What is the Ca recommendation through sun?

A

Exposure 5-10 min 3x/wk

40
Q

What does a vitamin D deficiency look like?

A

Rare but when it happens common among dark skin, breastfeeding without supplementation, consuming non-fortified milk, fat malabsorption

Rickets in children

41
Q

What is Rickets?

A

Growth retardation, bone abnormalities. Bowed legs and beaded ribs

42
Q

Who is at risk for vitamin D deficiency?

A

Elderly because they have a low intake, reduced ability to convert, reduced sun exposure

43
Q

What is the diffrerence between osteoporosis and osteomalacia?

A

Osteomalacia is the softening of the bone, also painful and is also a decrease in bone mass

44
Q

What is the Ca intake of Canadians like?

A

Inefficiency is common but deficiencies are still rare

45
Q

What is the most likely nutrient to get a toxic rxn from?

A

Vitamin D

46
Q

What are the toxic effects of vitamin D?

A
  • Hypercalcemia
  • Calcification of other tissues
  • Kidney stones
  • Hardening of blood vessels
47
Q

What is the second most abundant mineral in the body?

A

Phosphorus in the form of phosphate

-intracellular electrolyte

48
Q

What is the functions go phosphorus?

A
  • Combines with Ca to form hydroxyapatite in bones
  • Fluid balance
  • Membranes
49
Q

Why does P bind Ca?

A

To add strength to bones

50
Q

What is the RDA for P?

A

700mg/day

-Most people get too much

51
Q

What are food sources of P?

A

Found in protein containing foods

52
Q

Can you be deficient or become toxic from P?

A

Deficiency is rare

UL is set to prevent kidney disease (antacid overconsumption)

53
Q

What is the downfall of having too much P in the body?

A

It causes a decrease in Ca absorption

54
Q

Where is Magnesium found in the body?

A

50-60% forund in bones

-also in muscle and soft tissue

55
Q

What is Mg purpose in the body?

A

Acts as a reservoir for blood

-involved in immune system, energy metabolism, muscle contraction and blood clotting

56
Q

What is Mg role in heart function?

A

Deficiency in Mg can result in vessel wall constriction

-increase in hard water = low rates of heart disease

57
Q

What is the RDA for Mg?

A

Varies with age and gender due to reduced absorption with aging

58
Q

What are some Mg sources?

A

Usually found with protein
Pumpkin seeds
Whole grains (before processed)

59
Q

How might Mg be absorbed better?

A

when consuming Mg and protein together

60
Q

What happens when you consume too much Mg?

A

No toxicity from Mg in foods (only through people taking supplements)
Mg supplements can cause diarrhea, nauseas, cramp, dehydration, C cardiac arrest

61
Q

What happens when you do not consume enough Mg?

A

Hypomagnesemia: can result in low blood Ca and osteoporosis

62
Q

Where do we find Fluoride in the body?

A

99% is in teeth and bones

trace mineral

63
Q

How does F work in bone mineralization?

A

Replaces OH group in hydroxyapatite to make fluoroapatite. Making bones stronger and teeth more resistance to decay

64
Q

What is the RDA for F?

A

No RDA
AI varies with gender and increases with age
- 1-4mg/day

65
Q

What are sources of F?

A

Fluoridated dental products and water (city)

66
Q

What is vitamin K used in the body for?

A 
Blood clotting
Anti-coagulation
Bone health
-metabolizes osteocalcin
-binding Ca to bone
67
Q

Where is Vitamin K made and stored?

A

Made in the Large intestine by bacterial and stored in the liver because it is a fat soluble molecule

68
Q

Can you become deficient or toxic from vitamin K?

A

Deficiencies are rare
-Newborns need vitamin K shot because breastmilk doesn’t have it and their gut bacteria haven’t developed enough to make it

69
Q

What are sources of vitamin K?

A

green veggies

vegetable oil

70
Q

Which nutrients do we consume too much and too little of?

A

Too much: P

Too little: Ca, Mg, Vit D

Food and Nutrition 1030 (20 decks)

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