1. CALCIUM A Major Mineral
Major minerals (macrominerals) have special duties to perform in your body!

2. MACROMINERALS
CALCIUM
CHLORIDE
PHOSPHOROUS
POTASSIUM
MAGNESIUM
SODIUM

3. THE MOST ABUNDANT MINERAL IN THE HUMAN BODY
CALCIUM: What is it?
THE MOST ABUNDANT MINERAL IN THE HUMAN BODY
Most abundant mineral in the human body
99% of total body calcium in stored in the bones and teeth (function is to support the structure)
1% is found in blood, muscle and fluid between the cells.

4. Why is calcium so important?
Essential for keeping bones strong
Regulates blood clotting
Nerve activity
Muscle contraction including the heart
Helps keep gums and teeth healthy
Secretion of hormones and enzymes
Bones undergo continuous remodeling with constant resorption (breakdown of bone) and depostion of calcium into newly deposited bone (bone formation
Childhood-higher amount of of bone fromation and less breakdown
Early to middle adulthood these processes are relatively equal
Aging adults (post menopausal women) bone breakdown exceeds its formation resulting in bone loss which puts people at risk for osteoporosis

5. Sooo…How much Calcium do you need?
AMERICANS ARE
NOT MEETING THE RECOMMENDATIONS
FOR CALCIUM INTAKE
Male and Female Age Calcium (mg/day)
0 to 6 months
7 to 12 months
1 to 3 years
4 to 8 years
9 to 13 years
14 to 18 years
19 to 50 years
51+ years
Concern of Americans not meeting the recommended intake of calcium
44% boys and 58% girls ages 6-11
64% boys and 87% girls ages 12-19
55% men and 78% of women ages 20+
About 85-90% of adult bone mass is acquired by age 18 in girls and 20 in boys. Building strong bones during childhood and adolescence can help to prevent osteoporosis later in life.

6. WHAT ARE THE FOODS RICH IN CALCIUM?
A serving is equal to:1 cup (8 fl oz) of milk
8 oz of yogurt
1.5 oz of natural cheese (such as Cheddar)
2.0 oz of processed cheese (such as American)
OTHER FOODS
Canned fish with bones (sardines)
Dry beans
Peas and lentils
Dark green leafy vegetables such asChinese cabbage,Kale, Broccoli and spinach
Calcium fortified:
Soy milk
Fruit juices
Tofu
Cereals

7. OSTEOPORSIS Bone condition that makes them weak and fragile.
People may develop stooped posture and their bones break easily
Osteoporosis is a disease in which bones become fragile and more likely to break.
If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist. Damage is permanent once done. Prevention is the only cure.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Millions of Americans are at risk. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.
�People cannot feel their bones getting weaker. They may not know that they have osteoporosis until they break a bone. A person with osteoporosis can fracture a bone from a minor fall, or in serious cases, from a simple action such as a sneeze or even spontaneously.
�Vertebral (spinal) fractures may initially be felt or seen in the form of severe back pain, loss of height, or spinal deformities such as kyphosis or stooped posture. In many cases, a vertebral fracture can even occur with no pain.�Women can lose up to 20 percent of their bone mass in the five to seven years after menopause, making them more susceptible to osteoporosis.
Risk Factors� Certain people are more likely to develop osteoporosis than others.
Factors that increase the likelihood of developing osteoporosis and broken bones are called "risk factors." Many of these risk factors include:
◦Being female◦Older age◦Family history of osteoporosis or broken bones
◦Being small and thin◦Certain race/ethnicities such as Caucasian, Asian, or Hispanic/Latino although African Americans are also at risk
◦History of broken bones
◦Low sex hormones▪Low estrogen levels in women, including menopause
▪Missing periods (amenorrhea)
▪Low levels of testosterone and estrogen in men◦Diet
▪Low calcium intake▪Low vitamin D intake
▪Excessive intake of protein, sodium and caffeine
◦Inactive lifestyle◦Smoking◦Alcohol abuse
◦Certain medications such as steroid medications, some anticonvulsants and others
◦Certain diseases and conditions such as anorexia nervosa, rheumatoid arthritis, gastrointestinal diseases and others

8. BONE HEALTH ADEQUATE CALCIUM INTAKE VITAMIN D WEIGHT BEARING EXERCISE
# Age:
Net calcium absorption can be as high as 60% in infants and young children, when the body needs calcium to build strong bones [2,11]. Absorption slowly decreases to 15-20% in adulthood and even more as one ages [2,11,12]. Because calcium absorption declines with age, recommendations for dietary intake of calcium are higher for adults ages 51 and over.
# Vitamin D:
Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake from food and sun exposure is essential to bone health.
* Phosphorus: The effect of dietary phosphorus on calcium is minimal. Some researchers speculate that the detrimental effects of consuming foods high in phosphate such as carbonated soft drinks is due to the replacement of milk with soda rather than the phosphate level itself [19,20].
* Alcohol: Alcohol can affect calcium status by reducing the intestinal absorption of calcium [21]. It can also inhibit enzymes in the liver that help convert vitamin D to its active form which in turn reduces calcium absorption [3]. However, the amount of alcohol required to affect calcium absorption is unknown. Evidence is currently conflicting whether moderate alcohol consumption is helpful or harmful to bone.
Weight bearing exercise is the type of exercise that causes your bones and muscles to work against gravity while they bear your weight. Resistance exercises such as weight training are also important because they help to improve muscle mass and bone strength.
# Examples of weight bearing exercisewalking
# running
# dancing
# aerobics
# skating

9. DISEASE PREVENTION High blood pressure Colorectal cancer
Prostrate Cancer
Kidney stones
Weight Management
Blood pressure
Overall it appears that consuming an adequate intake of fruits and vegetables as well as calcium from low fat dairy products plays a significant role in controlling blood pressure.
Colorectal and prostate cancer
The relationship between calcium intake and the risk of colon and prostrate cancer has not been conclusively determined.
Calcium and kidney stones
Kidney stones are crystallized deposits of calcium and other minerals in the urinary tract. Calcium oxalate stones are the most common form of kidney stones in the US. High calcium intakes or high calcium absorption were previously thought to contribute to the development of kidney stones.
Calcium and weight management
Several studies, primarily observational in nature, have linked higher calcium intakes to lower body weights or less weight gain over time [59-62].