NUTRITION AND

BONE HEALTH
Group 6
Why is nutrition important?
◦ Helps maintain weight and soft tissue which protects and cushions the bones, especially in the event of a
fall

◦ Health and strength of our bones rely on the balanced diet

◦ Ensures adequate intake of crucial nutrients

NOTE: Small changes in diet, exercise and medication can help prevent a broken bone.
Bone Health
◦ Bone structure

- provide strength to support the body

- allows flexibility

- contains 65% minerals providing the hardness of bone

- contains 35% organic structures of strength, durability, flexibility

Collagen: fibrous protein in bone tissue

Bone Health
Functions of Bone in the Human Body
 It provides physical support for our organs and body segments

 It protect our vital organs

 It provide attachment or support for muscles that allow movement

 Bone tissue acts as a storage reservoir for many minerals, including calcium, phosphorus and fluoride

 Most of the blood cells needed by our bodies are produced in the bone marrow
Nutrients for Bone Health
◦ Calcium is the most recognized nutrient associated with bone health.

◦ Also essential for bone health:

 Vitamins D and K

 Phosphorus

 Magnesium

 Fluoride
Calcium
◦ Calcium is the most abundant major mineral in the body

 99% of body calcium is found in bone

Functions of calcium:

 form and maintain strong bones and teeth

 assist with acid-base balance

 transmission of nerve impulses

 assists in muscle contraction

Calcium
◦ Recommended intake
- there are no RDA values for calcium
- It varies with age and gender from 1000mg to 1200mg per day in adults

 Dairy foods are richest sources of calcium

Milk 1 cup (8 oz) 300mg

Yogurt (plain) 1 cup (8oz) 300-400mg
Cheese 1 ounce 200mg
Milk pudding (ready-to-eat) ½ cup (4 oz) 55mg
Frozen yogurt ½ cup 100mg
Ice cream ½ cup 84mg
Calcium
Non-dairy foods

Almonds 1 ounce 70mg

Broccoli 1 cup 40-80mg

Kale ½ cup 90mg

Salmon (canned with bones) 3 ounces 180mg

Sardines (in oil with bones) 3 ounces 325mg

Soybeans (cooked) 1 cup 260mg

Calcium
Calcium- fortified foods
• Juices
• Cereals
• Breakfast bars
• Sports bars
• Granola bars
• Rice/ soy milk
• Waffles
• Hot chocolate
• Cottage cheese
• Tofu
Vitamin D
◦ Vitamin D is a fat soluble vitamin

◦ excess is stored in liver and fat tissue

◦ can be synthesized by the body by exposure to UV light from the sun

Functions of Vitamin D:
 required for calcium and phosphorus absorption

 regulates blood calcium levels

 stimulates osteoclasts

 necessary for calcification of bone

Vitamin D
◦ Recommended intake
- There is no RDA for Vitamin D

- Adequate intake range from 5-15mg/ day for adults depending on age and gender

- AI values assume that a person’s sun exposure is inadequate

Sources of Vitamin D:
• Most foods naturally contain very little vitamin D

• Most vitamin D is obtained from fortified foods such as milk and cereal products

• Vegetarians not consuming dairy foods receive vitamin D from the sun, fortified soy products or supplements
Vitamin K
◦ Vitamin K is a fat- soluble vitamin

◦ It is stored in the liver

◦ Phylloquinone: plants form of vitamin K

◦ Menaquinone: form of Vitamin K produced by bacteria in the large intestine

Functions of Vitamin K:
 Blood coagulation (phrothrombin synthesis)

 Bone metabolism (osteocalcin synthesis)

Vitamin K
◦ Recommended intake
- There is no RDA for vitamin K

- AI values are 120microgram/ day for men and 90microgram/ day for women

Sources of Vitamin K:
• Green leafy vegetables, vegetable oils
Phosphorus
◦ Phosphorus (as phosphate) is the primary intracellular negatively charged electrolyte

Functions of Phosphorus:
 Critical to mineral composition of bone

 Required for proper fluid balance

 Component of ATP, DNA, membranes

Phosphorus
◦ Recommended intake
- RDA for phosphorus is 700mg/ day

Sources of Phosphorus:
• High in protein- containing foods such as milk, meats and eggs

• In processed foods as food additive

• In soft drinks as phosphoric acid

Magnesium
◦ The bones contain 50-60% of the body’s magnesium.

Functions of Magnesium:
 A mineral found in bone structure

 Cofactor for over 300 enzyme systems

 Required for the production of ATP, DNA and proteins

Magnesium
◦ Recommended intake
- RDA varies base on age and gender
 310mg/ day for women age 19-30
 400mg/ day for men age 19-30

Sources of Magnesium:
• Green leafy vegetables, whole grains, seeds, nuts, seafoods, beans, some dairy products
Fluoride
◦ Fluoride is a trace mineral

 99% of the body’s fluoride is stored in teeth and bones

Functions of Fluoride:
 Development and maintenance of teeth and bones

 Combines with calcium and phosphorus to make tooth enamel stronger which protects teeth from dental cavities
Fluoride
◦ Recommended intake
- RDA varies by gender and increases with age, ranging from 1-4mg/day

Sources of Fluoride:
• Fluoridated dental products

• Fluoridated water
Dietary Challenges
◦ Lactose Intolerance
 inability to digest lactose, the milk sugar

 know degree of intolerance

 choose lactose-free/ reduced, soy or rice milk

 try smaller portions or take with other foods

 may tolerate cultured and aged products such as yogurt and hard cheese
Dietary Challenges
◦ Dairy Allergy or Vegetarianism
 Calcium-fortified soy/ rice products

 non-dairy, calcium- fortified beverages

 non-dairy, calcium-rich foods

Where to begin?
 Assess your diet for adequacy

 Focus on calcium and Vitamin D

 Find out what you need to change

 Read food labels (calcium % is based on 1000mg)

 Estimate calcium intake