Micronutrients and Bone Health

Flashcards covering minerals, their functions, and bone health, including calcium and vitamin D.

Minerals

Essential nutrients that we cannot make and must obtain from our diet, primarily sourced from the soil.

Major Minerals

Minerals needed in amounts greater than 100 milligrams per day.

Trace Minerals

Minerals needed in amounts less than 100 milligrams per day.

What are the two most abundant minerals in the body?

Calcium and phosphorus.

What critical functions do minerals perform?

Plays roles in transport, energy, and structural components in the body.

Why are minerals from plant sources generally less bioavailable than those from animal sources?

They contain substances like phytic acid, fiber, and oxalates that can bind to minerals and reduce their bioavailability.

Cofactor

A mineral that partners with a protein to perform a specific function.

What five basic things you should know about minerals

Name, function, food source, deficiencies, and toxicities.

What is the primary food source of sodium?

Processed foods, restaurant foods.

What is the primary food source of potassium?

Minimally processed or unprocessed foods.

How does sodium affect blood pressure in sodium-sensitive individuals?

Elevates blood pressure in about 25% of the population.

What is the primary purpose of zinc?

Required for immune system function and taste acuity; deficiency can lead to a lack of appetite or decreased taste.

What happens if you consume too much Zinc?

Excess can depress the immune system and taste acuity.

What vitamins do carbohydrates utilize

B6.

What are the two locations Vitamin D needs to be converted?

The liver and kidneys.

What are the three main functions of calcium?

Clotting cascade, nerve impulses, and muscle contractions.

What two hormones help us manage our blood calcium levels?

Calcitonin and parathyroid hormone.

What is calcitonin?

A hormone that causes your body to lower blood calcium levels.

Rickets

A condition in children caused by vitamin D deficiency, leading to softening of the bones and bowing of the legs.

What happens to the bones of adults with Osteomalacia?

Fracturing.

What activities will help to maintain bone density?

Weight-bearing activities.

What is the primary cause of osteomalacia?

Lack of bone mineralization.

What is the primary cause of osteoporosis?

Decrease in bone mass.

Examples of weight-bearing activity?

Weight lifting and running.