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Nutrition > Major Minerals & Bone Health > Flashcards

Major Minerals & Bone Health Flashcards

1
Q

What are minerals?

A
  • inorganic elements needed for structure and regulation of body processes
  • in periodic table
  • Na, Mg, K, Ca, P, S, Cl
  • not sensitive to light, heat, oxygen, or acid
  • most often are cofactors for reactions
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2
Q

What does organic usually mean?

A

Carbon based

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3
Q

How are minerals classified?

A
  • major minerals: amount needed >100 mg/day (make up >0.01% body weight) - trace elements required in amounts <100 mg/day (exist as <0.01% of body weight)
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4
Q

Where are minerals found in the diet?

A
  • grain products and meat and alternatives have a wide range of minerals
  • dairy good source of calcium, zinc, potassium
  • fruits and veg also good source of iron, calcium, potassium, magnesium
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5
Q

What factors affect the bioavailability of minerals?

A
  • life stage may affect absorption (eg. calcium)
  • absorption of minerals of the same charge depends on the amount of each in a meal – eg. high Ca2+ meal may inhibit absorption of Fe2+
  • too many of one may inhibit another
  • dietary components enhance or inhibit absorption (eg. phytates, tannins and oxalates bind minerals preventing absorption)
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6
Q

What chemicals inhibit absorption of minerals?

A
  • phytates (bind minerals in grains)
  • tannins (in tea and wine)
  • oxalates
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7
Q

Why do pregnant women not need to intake more calcium?

A
  • they absorb more from diet
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8
Q

How do minerals act as cofactors?

A
  • complete the enzyme and make it active and able to bind to its substrate
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9
Q

What minerals provide structural support?

A

Calcium, phosphorus, magnesium

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10
Q

What minerals have a high prevalence of inadequate intake?

A

Calcium, magnesium, potassium

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11
Q

What food is calcium found in?

A
  • canned fish w bones
  • dairy products
  • leafy greens
  • nuts
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12
Q

The most abundant mineral in our body is…

A

Calcium

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13
Q

Calcium can be absorbed both…

A

Passively and actively; passive more so w high intakes, otherwise need transport protein

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14
Q

As the percent of calcium ingested increased…

A

Absorption decreases

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15
Q

How is calcium important for bone health?

A
  • more calcium favours bone formation, prevents resorption

- very important in youth

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16
Q

What cells enact bone remodelling?

A
  • osteoblasts cause bone formation

- osteoclasts cause bone degradation

17
Q

Bone is constantly…

A

Remodelling, favouring formation early in life, degradation later in lafe

18
Q

What recent dietary shift has contribute to inadequate calcium intake in youth?

A
  • replacement of milk with soda
  • more sugar, less nutrients
  • greater dairy intake in adolescence linked with lower incidence of T2DM in middle-aged women
19
Q

What nutrient is shown to increase calcium absorption and thus improve bone health?

A
  • Inulin
  • prebiotic carb that organisms feed on
  • soluble fiber derived from chicory root
  • increases bone density
  • found in fruits and vegetables
20
Q

What are the types of bone?

A
  • trabecular (spongy) bone is found in the pelvis, wrists, vertebrae, and knobby ends of long bones
  • cortical (compact) bone is sturdy, and makes up the dense outer layers of bone; about 80% of the skeleton consists of cortical bone
21
Q

Which type of bone is more susceptible to osteoporosis and why?

A
  • trabecular bone
  • has a greater surface area and experiences greater turnover
  • therefore there is a greater risk of loss in areas such as hips
22
Q

What factors affect osteoporosis risk?

A
  • advanced age
  • genetics (light skin, smaller frame)
  • gender (women)
  • hormone levels
  • lifestyle
23
Q

Leading cause of fractures in those over 60?

A

Osteoporosis

24
Q

What trends are seen in bone mass throughout the lifespan?

A
  • increases through childhood, peaking at age 35
  • start losing bone mass steadily after age 35
  • in women, bone loss accelerated for about 5 years after menopause
25
Q

What is the function of phosphorus?

A
  • about 85% in bones and teeth
  • also involved in regulatory processes
  • needed for phospholipids in cell membrane
  • RNA and DNA synthesis
  • part of phosphate buffer system that maintains intracellular pH
  • forms ATP and creatine phosphate for energy
  • signal transduction; added or removed from enzymes to activate/deactivate them
26
Q

Phosphorus is most often found as part of…

A

A phosphate group

27
Q

Which is available in more foods, phosphorus or calcium?

A

Phosphorus

28
Q

How is vitamin D involved in phosphorus utilization?

A
  • vitamin D involved in active transport

- however, can be absorbed without the aid of vitamin D

29
Q

What foods is phosphorus found in?

A
  • most foods

- higher levels in meat, nuts, seeds, dairy, grain products

30
Q

What is the function of magnesium?

A
  • provides structure, important in maintenance of bones - about half of body Mg is in bones, remainder is inside cells
  • cofactor for > 300 enzymes; it is involved in energy metabolism and the Na+:K+ pump
  • vital for dividing cells, DNA and RNA synthesis require it, as do all stages of protein translation
  • stabilizes the high energy compounds
  • helps to synthesize proteins, nucleic acids, and fats
31
Q

What foods is magnesium found in?

A
  • spinach, sunflower sees, almonds, beans

- other non-processed foods

32
Q

What is the function of sulphur?

A
  • obtained in dietary protein and in food preservatives (antioxidants)
  • part of methionine and cysteine; cysteine is also a component of glutathione (which is an endogenous antioxidant)
  • with adequate protein intake, no deficiency of sulphur occurs
  • no recommended intake (thiamin & biotin contain S too)
33
Q

With the known role of calcium in kidney stones, should it be limited?

A
  • no; reduced calcium intake is not recommended based on research that shows this encourages greater oxalate absorption
  • would actually worsen kidney stones to limit it
34
Q

What other dietary changes reduce kidney stone incidences?

A
  • increased fruit and veg intake
  • increased water intake (easy to do)
  • DASH diet
  • plant proteins
35
Q

What may aggravate kidney stones?

A
  • grapefruit and apple juices, cola, and tea (other than beneficial green tea) because of the oxalate content

Nutrition (21 decks)

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