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Human Nutrition > Nutrients in Bone Health Part 1 > Flashcards

Nutrients in Bone Health Part 1 Flashcards

1
Q

What is the thick, fibrous vascular membrane that covers bone surface?

A

Periosteum

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2
Q

What bone is the strong, dense outer layer of bone that provides structure and support?

A

Cortical bone

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3
Q

What bone is strong but not so rigid due to lattice structure?

A

Trabecular bone

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4
Q

What percentage of the adult bone is the cortical bone?

A

80%

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5
Q

What percentage of the adult bone is the trabecular bone?

A

20%

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6
Q

What is a spongy tissue that contains stem cells?

A

Bone marrow

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7
Q

What are cells that can produce bone, cartilage and fat called?

A

Stromal

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8
Q

What is a dynamic tissue?

A

Bone

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9
Q

What is the continuous process of bone degradation and synthesis?

A

Bone remodeling

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10
Q

What are the 3 bone cell types?

A
  1. Osteoblast
  2. Osteoclast
  3. Osteocyte
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11
Q

Which bone cell type builds bones?

A

Osteoblast

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12
Q

Which bone cell type breakdown bones?

A

Osteoclast

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13
Q

Which bone cell type is a mature bone cell housed in bone matrix?

A

Osteocyte

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14
Q

What are the 3 lifestyle factors that improve bone health?

A
  1. Weight-bearing physical activity
  2. Adequate intake of vitamins and minerals
  3. Adequate UV exposure
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15
Q

Why are weight-bearing activities important for bone health?

A

It increases bone density

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16
Q

What are the 4 lifestyle factors that hurt bone health?

A
  1. Smoking and alcohol consumption
  2. Certain medications
  3. Excessive phosphorus intake
  4. Excessive grain intake
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17
Q

What lifestyle factors increase the need for vitamin D?

A

Smoking and alcohol consumption

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18
Q

What 2 lifestyle factors increase magnesium excretion?

A
  1. Alcohol consumption

2. Cancer and diuretic medications

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19
Q

How do thyroid hormone, cortisol and diuretics medications effect calcium levels?

A

They increase calcium excretion

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20
Q

What 2 lifestyle factors inhabit calcium absorption?

A
  1. Excessive phosphorus intake

2. Excess grain intake

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21
Q

How does excessive grain and phosphorus intake effect calcium levels?

A

They inhabits calcium absorption

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22
Q

What 3 major minerals are important in bone health?

A

Calcium, magnesium and phosphorus

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23
Q

Where is 99% of calcium in the body found?

A

Bones and teeth

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24
Q

What percentage of calcium is found in the bones and teeth?

A

99%

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25
Q

What regulates blood calcium levels?

A

Vitamin D

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26
Q

What 6 factors decrease calcium absorption from food in the gut?

A
  1. Phytic acids and fiber (grains)
  2. Plants like spinach
  3. Excess Phosphorus, Magnesium and Sodium
  4. Tannins in tea and legumes
  5. Vitamin D deficiency
  6. Diarrhea
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27
Q

What 4 factors increase calcium absorption from food in the gut?

A

Low Calcium status, vitamin D, pregnancy and lactation, and lactose in the diet

28
Q

Bone growth, development, and maintenance require adequate intake of what?

A

Calcium

29
Q

What are oxalates?

A

Plants like spinach

30
Q

What are the natural sources of calcium in the diet?

A

Dairy and bone-in fish

31
Q

What are the fortified sources of calcium in the diet?

A

Orange juice and soy milk

32
Q

Do most people get enough calcium?

A

No

33
Q

What are 5 consequences of too much calcium?

A

An increased amount of kidney stones, irritability, headaches, kidney failure, and soft tissue hardening

34
Q

What are 3 problems with calcium supplements?

A
  1. It don’t prevent osteoporosis
  2. It can end up in places it shouldn’t without proper signaling
  3. Many fail quality testing
35
Q

Does calcium supplementation alone prevent bone loss?

A

No

36
Q

Which vitamin is required to guide calcium into the bones?

A

Vitamin K2

37
Q

Where can calcium end up if vitamin K2 is not present?

A

In the soft tissue of the blood vessels

38
Q

What is the most important vitamin for bone health?

A

Vitamin D

39
Q

Why is vitamin d more accurately classified as a hormone than a vitamin?

A

It is made in the body

40
Q

How is vitamin D made in the body?

A

It’s made from cholesterol in the skin due to sunlight exposure

41
Q

What is the precursor to vitamin D?

A

Cholesterol

42
Q

Where in the body is cholesterol converted to vitamin D?

A

The kidney

43
Q

What triggers vitamin D production?

A

The skin being exposed to the sun

44
Q

Does sunlight cause cancer?

A

No

45
Q

What triggers parathyroid hormone (PTH) production?

A

Low blood calcium

46
Q

What stimulates production of active vitamin D in the kidney?

A

Parathyroid hormone (PTH)

47
Q

What increases intestinal absorption of Ca?

A

Vitamin D

48
Q

What reduces Ca excretion by the kidney?

A

Vitamin D and PTH

49
Q

What increases bone release of Ca?

A

Vitamin D and PTH

50
Q

What happens when blood levels return to normal?

A

PTH is inhibited and Calcitonin is released

51
Q

What 4 things cause vitamin D deficiency?

A
  1. Inadequate sun exposure
  2. Poor dietary intake
  3. Poor absorption
  4. Altered metabolism
52
Q

What are the 2 results of vitamin D deficiency?

A

Rickets and Osteomalacia

53
Q

What are some dietary sources of vitamin D?

A

Salmon (wild caught), canned salmon w/ bones, tuna, egg yolk, butter, liver

54
Q

What are the main reasons some people do not consume dairy?

A

Vegan diet or allergy/intolerance

55
Q

What are 2 of the ways to maintain bone health without dairy?

A
  1. Get enough sun exposure

2. Eat leafy greens

56
Q

What are 4 alternative milks?

A

Soy, rice, almond and coconut milk

57
Q

Are they nutritionally similar to milk?

A

No

58
Q

Why might raw dairy be more healthy than processed/pasteurized dairy?

A

Processed dairy has many beneficial nutrients removed and harmful ones added

59
Q

What are some of the health dangers associated with raw milk?

A

They have the potential for pathogenic exposure

60
Q

Which result of vitamin d deficiency is common in children?

A

Rickets

61
Q

Which result of vitamin d deficiency is common in adults?

A

Osteomalacia

62
Q

Are milk alternatives actually milk?

A

No

63
Q

Do alternative milks provide the same vitamins and minerals as actual milk?

A

No

64
Q

What does the processing and pasteurization of dairy increase?

A

Intolerance

65
Q

Fill in the Blank: Large or Little

Clean milk coming from healthy cows have ____ risks

A

Little

Human Nutrition (21 decks)

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