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Latha Sathiyamoorthy Nutrition 510

Latha Sathiyamoorthy Nutrition 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.

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Latha Sathiyamoorthy Nutrition 510

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  1. Latha Sathiyamoorthy Nutrition 510

  2. 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

  3. 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)

  4. 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!!

  5. Now is your chance to build your bones

  6. 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

  7. Are you Calcium sufficient?? • 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 Beverage intake among adolescents

  8. Calcium rich foods • Dairy foods • - milk • - yogurt • - cheese • swiss • american • cottage • - calcium fortified • - powdered nonfat • milk • - ice cream/frozen • dessert • Non-dairy foods • bokchoy • mustard, kale, dandelion • broccoli • salmon, sardines (canned with bones) • soy nuts • figs, dried • tofu • rice milk, soymilk • corn bread • egg • Supplements

  9. % 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)

  10. Sunshine Vitamin • Vitamin D →sunshine → fortifiedfoods -orange juice, dairy products, soy beverages, cereals → natural food sources- mushrooms fish and fish and egg yolks → Vit D supplements

  11. 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.

  12. Life cycle of bones Woman Aentered adulthood with enough calcium in her bones to last a lifetime. Bone mass Woman B had less bone mass starting out and so suffered ill effects from bone loss later on. Danger zone Osteoporosis Age 20 Age 40 Age 60

  13. 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

  14. On the inside….

  15. On the outside…

  16. Common osteoporosis fractures

  17. Calcium +Vitamin D +Bone strengthening exercise = Your Take Home Message….

  18. References • Dietary guidelines for americans. USDA. 2010 • www.dietaryguidelines.gov. accessed on March 15th2012. • 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.

  19. QUESTIONS????

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