Calcium, Phosphorus, Sodium and Vitamin D

Calcium
1. most abundant mineral in the body.
2. 99% of calcium stored in our bones, 1% in blood, muscles and intracellular fluid (fluid between cells)
3. Role is to harden or ossify our hard tissue such as teeth, bones and cartilage
4. Capable of moving in and out of bones if there are insufficient amounts available in the blood for other body functions.
5. Lack of calcium means the individual will be less likely to achieve optimal peak bone mass
  1. usually achieved during late 20's and early 30s
6. more bone mass built up in early years, particularly youth, the greater the chance of the person maintaining good bone health throughout life.
7. optimal peak bone mass is not achieved, individual is at greater risk of developing the NHPA condition of osteoporosis and suffering from fractures later in life.
8. Food Source
  1. dairy products such as milk, cheese and yoghurt.
  2. Sardines and salmons with bones
    1. Fortified (foods that have particular nutrients added to them during processing)
      1. soy milk, OJ
  3. Green leafy vegetables such as broccoli and spinach
Phosphorus
1. main function is to work with calcium to harden or ossify bones and teeth.
2. bind to form calcium phosphate which is the ossifying agent for hard tissue
3. adequate consumption is needed to decrease risk of osteoporosis
4. required to maintain the health of bones.
5. Australians tend to get sufficient phosphorus in their diet but certain conditions including diabetes and alcoholism, can prevent it from being absorbed, leaving the individual with low levels. This can cause a loss of bone density, weakness and poor appetite.
6. Food Sources
  1. found in most foods
  2. Rich in protein are particularly rich in phosphorus and include dairy products such as milk, cheese and yoghurt, meat such as chicken and beed, eggs, fish, nuts and legumes.
Sodium
1. regulates fluids in the body including water and blood.
2. Fluid is drawn to sodium so the amount of it in the blood influences the amount of fluid that stays in the cells.
  1. Through the mechanism, sodium regulates the balance between fluid in the cells (intracellular fluid) and the fluid outside the cells (extracellular fluid)
3. we consume 8-9 times the required amount
4. High levels of sodium in the body can draw excess fluid out of the cells. This increase blood volume and contributes to hypertension.
5. excessive sodium include heart failure, stroke and heart attack and osteoporosis
  1. Heart Failure
    1. increased blood volumes and hypertension force the heart to work harder. Heart failure is when the heart cannot keep up with demand from the body.
  2. Stroke & Heart Attack
    1. hypertension associated with excess sodium contributes to higher rates of stroke and heart attack.
  3. Osteoperosis
    1. excess sodium causes calcium to be excreted in the urine which can lead to demineralisation of the bones and leading to osteoporosis.
6. Food Sources
  1. table salt,
  2. olives
  3. fish
  4. meat (pork)
  5. cheese
  6. processed foods such as tomato sauce, packet soups and sauces
Vitamin D
1. required for absorption of calcium and phosphorus from the intestine into the blood stream.
2. lack of would lead to weakened bones and teeth
3. Osteoporosis is a common musculoskeletal condition caused by a lack of Vitamin D
4. most comes from the sun
  1. UV rays are converted to vitamin D in the skin.
5. We are decreasing their amount of vitamin D leading to a deficiency. This is common in elderly people as well as people who spend extended periods indoors.
6. Food Source
  1. does not occur naturally in many foods.
  2. Fish (tuna, salmon and sardines)
  3. Small amounts in beef liver, cheese and egg yolks.
  4. Some brands of milk, breakfast cereals and orange juice are fortified with Vitamin D as well.

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Calcium, Phosphorus, Sodium and Vitamin D

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