Latha SathiyamoorthyNutrition 510

Facts about your bones

• Bones are living tissue – structural support and – protect vital organs

• Bones are also storehouse for– Calcium– Phosphorus– Protein– Magnesium– Vitamins and other minerals in smaller amounts

Facts about your bones

• 99% of your body’s calcium – teeth and skeleton

• remaining 1% circulates in your blood and is essential for – blood clotting, – cell metabolism, – muscle contraction– Blood pressure regulation and– nerve impulse transmission (nerve signaling)

Facts about your bones

• Bones grow fastest from childhood through your teenage years

• Ages 9-20 , about 75-85% of the skeleton is formed

• For strong bones – Calcium, Vitamin D and weight bearing exercise

• Peak bone mass is reached close to age 30• Start maximizing early!!

Now is your chance to build your bones

Soak on Calcium…

• > 80% of the teenage girls DO NOT get enough calcium to build strong bones• How much Ca do I need?– male/female 9-18 years• 1300mg/day• 1 cup of milk= 300mg

Are you Calcium sufficient?? Beverage intake among adolescents• inadequate of intake of

foods rich in calcium for a long period of time

• consumption of soda pop

•High level of phosphorus

•Lactose intolerant (not able to digest the sugar lactose)

•Vegan diets/allergy

Calcium rich foods

• Non-dairy foods – bok choy– mustard, kale, dandelion– broccoli– salmon, sardines (canned with bones)– soy nuts– figs, dried– tofu– rice milk, soymilk– corn bread– egg

• Dairy foods - milk - yogurt - cheese

• swiss• american• cottage

- calcium fortified - powdered nonfat milk - ice cream/frozen dessert

• Supplements

% DV of calcium in Nutrition labels

• For teens,% DV of calcium≥ 130% on nutrition fact labels

• You can convert %DV to mg, by multiplying %DV by 10

20%DV =200mg of Ca/serving

• calcium fortified/enriched food has ≥10% of the DV

• “Excellent source” contains ≥20% of the DV (200mg or more)

• “good source” contains 10% to 19% of the DV (100mg to 190mg)

Sunshine Vitamin

• Vitamin D → sunshine → fortified foods -orange juice, dairy products, soy beverages, cereals

→ natural food sources- mushrooms

fish and fish and egg yolks → Vit D supplements

Sunshine vitamin• Vitamin D deficiency may be due to

– Lack of dietary sources – Lack of exposure to sunshine– Liberal use of sunscreen lotion– Dark skinned people– Consumption of soft drinks at the time when the bone mass is accumulating rapidly.

Life cycle of bonesWoman A entered adulthoodwith enough calcium in herbones to last a lifetime.

Woman B had less bonemass starting out and sosuffered ill effects frombone loss later on.

Danger zone

Osteoporosis

Age 60Age 40Age 20

Bone

mas

s

Osteoporosis- the silent killer

• Osteoporosis is the weakening of the bones due to loss of bone density and improper bone formation

• ↓ estrogen levels • Poor nutrition– ↓ Ca intake

• painful• One component of Female Athlete Triad

On the inside….

On the outside…

Common osteoporosis fractures

Calcium +Vitamin D +

Bone strengthening exercise =

Your Take Home Message….

References• Dietary guidelines for americans. USDA. 2010• www.dietaryguidelines.gov. accessed on March 15th 2012.• http://www.nichd.nih.gov/milk/teachers/upload/mm_the_great_calcium_challenge.pdf

accessed on March 19th 2012.• Female Athlete triad. http://kidshealth.org/teen/food_fitness/sports/triad.html# Accessed

on March 19th 2012.• Nutrition. http://www.girlshealth.gov/nutrition/bonehealth/index.cfm• How much calcium is in that? http://www.fitsugar.com/How-Much-Calcium-182622

Accessed on March 27th 2012.• What is calcium deficiency? www.localhealth.com/article/calcium-deficiency Accessed on

March 30th 2012• Calcium rich foods for osteoporosis. www.algaecal.com/calcium/calcium-rich-foods.html.

Accessed on April 2nd 2012.• Taste the Dream. www.tastethedream.com/products/product/1467/202.php. Accessed on

April 1st 2012.• Soyamilk. Education.wichita.edu/caduceus/examples/servings. Accessed on April 1st 2012.

QUESTIONS????