50 Questions
What percentage of bones is made up of inorganic mineral crystals?
65%
Where are red blood cells, white blood cells, and platelets produced?
Bone marrow
Which type of bone tissue is ivory-like and very dense?
Cortical bone
What is deposited onto the protein collagen matrix of bone during bone formation?
Hydroxyapatite crystals
What affects bone health according to the text?
Genetics, environment, hormones, nutrient intake
What provides flexibility to bones?
Organic matter (~35%): protein matrix (collagen), nerves, cartilage and connective tissue
Where is trabecular bone mainly found in the body?
Ends of long bones, spinal vertebrae, pelvis, ribs
Which nutrients are mentioned as important for optimizing bone health?
Vitamins D & K; minerals calcium, phosphorus, magnesium, fluoride
What is the primary function of muscles in relation to bones?
Muscles are attached to bones for structural support
What does the protein collagen matrix provide to bones?
Strength and rigidity
Which cells are responsible for breaking down bone?
Osteoclast cells
What is the enzyme required for the partial breakdown of old bone?
Vitamin A
Which hormone stimulates the final step of activating vitamin D in the kidneys when Calcium is needed in the blood?
Parathyroid hormone
What is the primary regulator of blood Calcium concentration?
Parathyroid hormone
What is the gold standard measure for bone density?
DEXA
What is the T-score indicator of bone density that signifies osteoporosis?
-2.5 or more negative
What delivers dietary vitamin D to the liver?
Chylomicron remnants
Which type of bone cell builds bone?
Osteoblast cells
What affects blood Calcium status indirectly?
Dietary Calcium
What causes decreased action of osteoclasts, reducing the amount of Calcium leaving the bone and entering into the blood?
Parathyroid hormone
What is the recommended daily intake of vitamin D for adults over 50?
400 IU (10 μg)
Which food sources contain phosphorus according to the text?
Milk products, legumes, nuts
What percentage of magnesium is found in bones?
60%
What is the average Canadian intake of phosphorus for women and men?
1200-1500 mg/day
What is the recommended daily allowance for adults of vitamin D?
15-20 μg/day (600-800 IU)
What can lead to soft tissue damage if taken in high doses for prolonged periods?
Vitamin D
What is the primary function of magnesium in the body according to the text?
Essential for bone and teeth health, blood and tissue function
What are the symptoms of magnesium deficiency mentioned in the text?
Irregular heartbeat, weakness, hypertension
Where can calcium be found according to the text?
Milk, fortified beverages, certain vegetables and fish
What is the usual intake of calcium for adults in Canada according to the text?
800 mg/day for women and 930 mg/day for men
What is the maximum recommended daily intake of Calcium according to the text?
2500 mg/day
Which type of Calcium supplement has the highest bioavailability?
Calcium citrate
Which natural source supplements should be avoided due to potential heavy metal contamination?
Unrefined oyster shell, dolomite, and coral supplements
What is the recommended maximum dose of Calcium per intake according to the text?
500 mg Calcium/dose
What is the approximate average absorption rate for most calcium supplements according to the text?
~30%
When should Calcium carbonate be taken according to the text?
With food
What is the primary risk associated with exceeding the UL for Calcium intake?
Soft tissue calcification
Which mineral's absorption is decreased when Calcium intake exceeds the UL?
Magnesium
At what percentage does the text approximate the absorption rate for Calcium citrate?
35%
What is recommended when taking Calcium and Iron supplements together according to the text?
Take them at different times of the day
Which mineral is best taken during time of bone and teeth development, and replaces the hydroxyl group in hydroxyapatite crystals to create a stronger crystal in bones and teeth?
Fluoride
What is the primary function of vitamin K in bone health?
Synthesizing osteocalcin for normal bone formation
What are the main food sources of magnesium?
Green leafy vegetables and tofu
What can lead to increased risk of dental caries due to low intake?
Low fluoride in water supply
What is the role of vitamin K in blood clotting?
It is necessary for proteins in the production of fibrin
What can excessive vitamin E intake impair?
Vitamin K synthesis in the liver
Which mineral is considered non-toxic from food sources but excessive intake can hinder effects of anti-coagulant drugs?
Fluoride
What is the primary function of vitamin K in blood clotting?
Necessary for proteins in the production of fibrin
Where is vitamin K stored mostly within the body?
Adipose tissue
What can low levels of gut bacteria lead to regarding vitamin K synthesis?
Limited production of vitamin K by gut bacteria
Study Notes
Nutrition Concepts & Controversies: Minerals for Bone Health
- Calcium supplements are recommended for individuals with insufficient dietary intake, with 1000-1300 mg/day for adults, and can be found in milk, fortified beverages, and certain vegetables and fish
- Phosphorus is plentiful in the diet and does not require supplementation
- Vitamin D supplements are advised for adults over 50, with a daily intake of 400 IU (10 μg) and can be obtained from various forms and food sources such as fish, liver, and fortified products
- Vitamin D is fat-soluble, with absorption of 50-80% and can lead to soft tissue damage if taken in high doses for prolonged periods
- Food sources of phosphorus include animal proteins, milk products, legumes, and nuts, with an average Canadian intake of 1200-1500 mg/day for women and men
- Magnesium, constituting about 25g in the body, is essential for bone and teeth health, blood and tissue function, and plays a role in hypertension prevention
- Magnesium is found in green plant foods and is involved in over 300 enzyme systems, and deficiency symptoms include irregular heartbeat, weakness, and hypertension
- The body contains about 25g of magnesium, with bones containing 60% and muscles 20%, and it is excreted through the kidneys
- Magnesium deficiency develops slowly and can lead to symptoms such as irregular heartbeat, weakness, and hypertension
- The recommended daily allowance for adults is 15-20 μg/day (600-800 IU) of vitamin D, with average Canadian intake around 5-6 μg/day for women and men
- Phosphorus intake is recommended at 700 mg/day for adults, with usual intakes around 1200-1500 mg/day for men and women
- Calcium intake for adults is around 800 mg/day for women and 930 mg/day for men in Canada, and it is essential for bone health and can be found in various food sources and supplements
Test your knowledge about the structural support and functional characteristics of bones, including their role in supporting muscles and organs, as well as their composition and bone marrow function.
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