Major Minerals and Bone Health Flashcards
Minerals are need by the ___ and in ____ amounts
Minerals are need by the body and in small amounts
Major minerals are?
Sodium, chlorine, sulfur, potassium, calcium, phosphorus, magnesium
major minerals are _____ mg/d
major minerals are >50 mg/d
trace minerals are ___ mg/d
trace minerals are
Minerals are available by ?
Natural sources, Processed foods, natural health products
Natural sources have minerals that are ______
Natural sources have minerals that are naturally presented in food
Refining does what ?
Refining removes minerals
Fortifying does what?
Fortifying adds minerals
Natural Health products are ?
supplements
Bioavailability is affected by ?
Ability to absorb mineral, composition of diet, nutritional status, life stage
Minerals with ____ charge are absorbed ____ and can compete for ______
Minerals with similar charge are absorbed similarly and can compete for absorption
What decreases absorption of minerals?
Phylates, tannins, oxalates and fibre
Role of minerals in body?
structural role, regulatory role, hormonal role
Calcium is the most ___ ____ in the body, ___% found in _____
Calcium is the most abundant mineral in the body, 99% found in bones
Structural role of calcium
bones and teeth
Regulatory role of calcium
muscle and nerve
If dietary Ca is low, where is it taken from to maintain blood levels?
From bones
DRI values for children/adolescents ?
1300mg/d
DRI values for Young adults?
1000mg/d
DRI values for Older adults?
1200 mg/d
UL for calcium is ?
2500mg/d
Low calcium intake?
lower bone mass
low bone mass
osteoporosis risk
What risk is increased when calcium supplementation and CVD are in combination?
Myocardial infraction, stroke and sudden death
Main sources of Calcium?
milk, cheese, yogurt
What fortified sources has calcium in it?
orange juice, soy beverage
what vegetables have calcium in them?
broccoli, cabbage, kale
what alternatives have calcium in them
almonds, legumes
Excellent source of calcium
> 25% of Daily value
Good source of calcium
> 15% of daily value
More or added calcium
> 5% of daily value
1% of Calcium is found in ?
ICF, ECF, blood
What does calcium do in the body?
nerve conduction, blood pressure regulation, hormone release, muscle contraction
Calcium is absorbed by?
active transport and passive diffusion
Vitamin D increases ___ transport ____
Vitamin D increases Ca transport protein
~__% dietary Ca is absorbed
~25%
What raises [Ca} when low?
Parathyroid hormone
What does parathyroid hormone do?
Release from blood, reduce exertion at kidney, increase intestinal absorption
What does Calcitonin do?
inhibits Ca from bones when [Ca} is high
Types of bones in the body?
Cortical/compact - 80%
Trabecular/spongy - 20%
Bone is made up of?
protein (collagen) and mineral (calcium and others)
Bone is continually doing what?
Breaking down and reforming –> remodelling
Osetoblast ___ bone cells, while osteoclasts ___ bone cells
Osetoblast form bone cells, while osteoclasts resorb bone cells
Peak bone mass is achieved at what age?
~16-30 yrs old
Osteoporosis is ?
loss of bone/becomes more porous
What type of bone is affected more by osteoporosis?
trabecular (faster turnover rate)
DXA does what?
measures bone mineral density and content –> assess risk by comparison to healthy young adults
Risk factors for osteoporosis is ?
Age, Sex, Genetic, Smoking and Alcohol, Exercise, Diet
how much bone is lost per year?
~0.3-0.5%/yr
Bone loss is accerleated 5-7 times more during?
post-menopause
What percentage of osteoporosis people are women?
80%
___ ____ exercise stimulates bone due to ____ _____
weight bearing exercise stimulates bone due to mechanical stress
Gravity helps too?
Mechanically stress the bone on impact
To prevent osteoporosis achieve?
Achieve high peak bone mass when young
Treatments for osteoporosis ?
exercise, hormones, medication
Vitamin D is produced in?
The skin, by exposure to ultraviolet light from cholesterol hence sunshine vitamin
RDA of vitamin D is ?
15 ug/d
What does vitamin D do?
maintain blood levels of calcium and phosphorus
What activates vitamin D?
PTH
when we are vitamin d deficient we only absorb?
~10-15% Ca
Osteomalacia is ?
loss of minerals
Toxicity of Vitamin D can only come from?
supplementation
supplementation of Vitamin D can cause high levels of what in the blood?
Calcium
Where is 85% of phosphorus found?
bones and teeth (structural)
Deficiency of phosphorus is ___ and cause ____
Deficiency of phosphorus is rare and cause bone loss, weakness and loss of appetite
50-60% of ___ is found in ____
50-60% of magnesium is found in bone
Deficiency of magnesium can cause?
nausea, muscle weakness, cramping , mental derangement and changes in BP and HR
Magnesium deficiency is associated with ?
poor bone mineralization and CV health
Goals of bone health for adults and athletes?
to prevent fragility fracture and stress fractures
How to maximize bone health ?
maximize peak bone mass when young, reduce rate of bone loss when older
exercise can improve bone _____
exercise can improve bone density
Functions of bone?
provide structural and mechanical support, maintain Ca homeostasis, blood cell formation
_____ bone is more ____ active
trabecular bone is more metabolically active
annual turnover rate for bone is ?
~25%
Building blocks to improve bone mass density?
nutrition, hormonal milieu, genetics
Female athlete triad is characterized by ?
amenorrhea, disordered eating, low bone density
What are weight bearing bones?
tibia, femur, metatarsals
Rehabilitation for stress fractures usually include?
muscle strength training to help dissipate the forces transmitted to bone
Energy needs decline with?
age
recommended % of energy does not ____ with ____
recommended % of energy does not change with macronutrients
Micronutrients are needed as you age, specifically?
more B vitamins, calcium and vitamin D, and less iron
Sarcopenia is ?
loss of muscle mass, size and strength and subsequent gain of fat mass
