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Nutrition > Major Minerals and Bone Health > Flashcards

Major Minerals and Bone Health Flashcards

1
Q

Minerals are need by the ___ and in ____ amounts

A

Minerals are need by the body and in small amounts

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2
Q

Major minerals are?

A

Sodium, chlorine, sulfur, potassium, calcium, phosphorus, magnesium

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3
Q

major minerals are _____ mg/d

A

major minerals are >50 mg/d

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4
Q

trace minerals are ___ mg/d

A

trace minerals are

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5
Q

Minerals are available by ?

A

Natural sources, Processed foods, natural health products

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6
Q

Natural sources have minerals that are ______

A

Natural sources have minerals that are naturally presented in food

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7
Q

Refining does what ?

A

Refining removes minerals

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8
Q

Fortifying does what?

A

Fortifying adds minerals

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9
Q

Natural Health products are ?

A

supplements

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10
Q

Bioavailability is affected by ?

A

Ability to absorb mineral, composition of diet, nutritional status, life stage

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11
Q

Minerals with ____ charge are absorbed ____ and can compete for ______

A

Minerals with similar charge are absorbed similarly and can compete for absorption

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12
Q

What decreases absorption of minerals?

A

Phylates, tannins, oxalates and fibre

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13
Q

Role of minerals in body?

A

structural role, regulatory role, hormonal role

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14
Q

Calcium is the most ___ ____ in the body, ___% found in _____

A

Calcium is the most abundant mineral in the body, 99% found in bones

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15
Q

Structural role of calcium

A

bones and teeth

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16
Q

Regulatory role of calcium

A

muscle and nerve

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17
Q

If dietary Ca is low, where is it taken from to maintain blood levels?

A

From bones

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18
Q

DRI values for children/adolescents ?

A

1300mg/d

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19
Q

DRI values for Young adults?

A

1000mg/d

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20
Q

DRI values for Older adults?

A

1200 mg/d

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21
Q

UL for calcium is ?

A

2500mg/d

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22
Q

Low calcium intake?

A

lower bone mass

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23
Q

low bone mass

A

osteoporosis risk

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24
Q

What risk is increased when calcium supplementation and CVD are in combination?

A

Myocardial infraction, stroke and sudden death

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25
Q

Main sources of Calcium?

A

milk, cheese, yogurt

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26
Q

What fortified sources has calcium in it?

A

orange juice, soy beverage

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27
Q

what vegetables have calcium in them?

A

broccoli, cabbage, kale

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28
Q

what alternatives have calcium in them

A

almonds, legumes

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29
Q

Excellent source of calcium

A

> 25% of Daily value

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30
Q

Good source of calcium

A

> 15% of daily value

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31
Q

More or added calcium

A

> 5% of daily value

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32
Q

1% of Calcium is found in ?

A

ICF, ECF, blood

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33
Q

What does calcium do in the body?

A

nerve conduction, blood pressure regulation, hormone release, muscle contraction

34
Q

Calcium is absorbed by?

A

active transport and passive diffusion

35
Q

Vitamin D increases ___ transport ____

A

Vitamin D increases Ca transport protein

36
Q

~__% dietary Ca is absorbed

A

~25%

37
Q

What raises [Ca} when low?

A

Parathyroid hormone

38
Q

What does parathyroid hormone do?

A

Release from blood, reduce exertion at kidney, increase intestinal absorption

39
Q

What does Calcitonin do?

A

inhibits Ca from bones when [Ca} is high

40
Q

Types of bones in the body?

A

Cortical/compact - 80%

Trabecular/spongy - 20%

41
Q

Bone is made up of?

A

protein (collagen) and mineral (calcium and others)

42
Q

Bone is continually doing what?

A

Breaking down and reforming –> remodelling

43
Q

Osetoblast ___ bone cells, while osteoclasts ___ bone cells

A

Osetoblast form bone cells, while osteoclasts resorb bone cells

44
Q

Peak bone mass is achieved at what age?

A

~16-30 yrs old

45
Q

Osteoporosis is ?

A

loss of bone/becomes more porous

46
Q

What type of bone is affected more by osteoporosis?

A

trabecular (faster turnover rate)

47
Q

DXA does what?

A

measures bone mineral density and content –> assess risk by comparison to healthy young adults

48
Q

Risk factors for osteoporosis is ?

A

Age, Sex, Genetic, Smoking and Alcohol, Exercise, Diet

49
Q

how much bone is lost per year?

A

~0.3-0.5%/yr

50
Q

Bone loss is accerleated 5-7 times more during?

A

post-menopause

51
Q

What percentage of osteoporosis people are women?

A

80%

52
Q

___ ____ exercise stimulates bone due to ____ _____

A

weight bearing exercise stimulates bone due to mechanical stress

53
Q

Gravity helps too?

A

Mechanically stress the bone on impact

54
Q

To prevent osteoporosis achieve?

A

Achieve high peak bone mass when young

55
Q

Treatments for osteoporosis ?

A

exercise, hormones, medication

56
Q

Vitamin D is produced in?

A

The skin, by exposure to ultraviolet light from cholesterol hence sunshine vitamin

57
Q

RDA of vitamin D is ?

A

15 ug/d

58
Q

What does vitamin D do?

A

maintain blood levels of calcium and phosphorus

59
Q

What activates vitamin D?

A

PTH

60
Q

when we are vitamin d deficient we only absorb?

A

~10-15% Ca

61
Q

Osteomalacia is ?

A

loss of minerals

62
Q

Toxicity of Vitamin D can only come from?

A

supplementation

63
Q

supplementation of Vitamin D can cause high levels of what in the blood?

A

Calcium

64
Q

Where is 85% of phosphorus found?

A

bones and teeth (structural)

65
Q

Deficiency of phosphorus is ___ and cause ____

A

Deficiency of phosphorus is rare and cause bone loss, weakness and loss of appetite

66
Q

50-60% of ___ is found in ____

A

50-60% of magnesium is found in bone

67
Q

Deficiency of magnesium can cause?

A

nausea, muscle weakness, cramping , mental derangement and changes in BP and HR

68
Q

Magnesium deficiency is associated with ?

A

poor bone mineralization and CV health

69
Q

Goals of bone health for adults and athletes?

A

to prevent fragility fracture and stress fractures

70
Q

How to maximize bone health ?

A

maximize peak bone mass when young, reduce rate of bone loss when older

71
Q

exercise can improve bone _____

A

exercise can improve bone density

72
Q

Functions of bone?

A

provide structural and mechanical support, maintain Ca homeostasis, blood cell formation

73
Q

_____ bone is more ____ active

A

trabecular bone is more metabolically active

74
Q

annual turnover rate for bone is ?

A

~25%

75
Q

Building blocks to improve bone mass density?

A

nutrition, hormonal milieu, genetics

76
Q

Female athlete triad is characterized by ?

A

amenorrhea, disordered eating, low bone density

77
Q

What are weight bearing bones?

A

tibia, femur, metatarsals

78
Q

Rehabilitation for stress fractures usually include?

A

muscle strength training to help dissipate the forces transmitted to bone

79
Q

Energy needs decline with?

A

age

80
Q

recommended % of energy does not ____ with ____

A

recommended % of energy does not change with macronutrients

81
Q

Micronutrients are needed as you age, specifically?

A

more B vitamins, calcium and vitamin D, and less iron

82
Q

Sarcopenia is ?

A

loss of muscle mass, size and strength and subsequent gain of fat mass

Nutrition (8 decks)

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