NUTR 1010 Lecture Notes - Soy Milk, Hydroxylapatite, Broccoli

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Published on 14 Apr 2013
School
University of Guelph
Department
Nutrition
Course
NUTR 1010
Professor
Calcium
- A major mineral we need __ per day; most abundant mineral in the body and it makes up __ of our body
weight.
- 99% of calcium in stored in bones; critical part of hydroxyapatite crystals that provide strength to the bones.
Electrolyte: other 1% of calcium is in the blood as an electrolyte; it regulates heartbeat, blood clotting, normal
functioning of nervous system, muscle contraction and relaxation; the body controls blood levels of calcium closely.
Deficiency
Your body will take what it needs from your bones and the blood level will not change but your bones will weaken.
How Much?
RDA’s from DRI’s for Calcium:
Age
Men
Women
13-18
1300mg/d
1300mg/d
19-50
1000mg/d
1000mg/d
51-70
1000mg/d
1200mg/d
70+
1200mg/d
1200mg/d
Sources of Calcium
- Milk and milk products are number one source of
calcium in Canadian diet (calcium fortified orange juice, soy
milk)
- fish eaten with bones (canned salmon, sardines)
- Tofu
- Some nuts (almonds) and seeds (sesame)
- Dark green veggies (kale, bok choy, broccoli)
Food
Serving
Calcium
per
serving
Absorption
rate (%)
Amount
of calcium
absorbed
Yogurt
1 cup
452mg
32
145
Milk
1 cup
300mg
32
95
Kale
1cup
179mg
59
106
Broccoli
1 cup
61mg
61
37
Spinach
1 cup
290 mg
5
15
Best vegetable: Kale; you need three cups of cooked broccoli (6 servings) to get as much calcium as in 1 cup of milk.
- Your intestines only absorb 1 cup of milk’s worth of calcium at one time; spread out your calcium throughout
the day; oxylates (spinach), phytates (whole grains) and tannins (tea) decrease absorption.
- Avoid taking zinc, iron or magnesium supplements when you’re eating a source of calcium.
DRI’s take absorption into account*
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Document Summary

A major mineral we need __ per day; most abundant mineral in the body and it makes up __ of our body weight. 99% of calcium in stored in bones; critical part of hydroxyapatite crystals that provide strength to the bones. Electrolyte: other 1% of calcium is in the blood as an electrolyte; it regulates heartbeat, blood clotting, normal functioning of nervous system, muscle contraction and relaxation; the body controls blood levels of calcium closely. Your body will take what it needs from your bones and the blood level will not change but your bones will weaken. Milk and milk products are number one source of calcium in canadian diet (calcium fortified orange juice, soy milk) Dark green veggies (kale, bok choy, broccoli) fish eaten with bones (canned salmon, sardines) Best vegetable: kale; you need three cups of cooked broccoli (6 servings) to get as much calcium as in 1 cup of milk.

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