1. C ALCIUM AND V ITAMIN D Gila Greenbaum, Sodexo, Dietetic Intern 2014

2. Who here wears sunscreen? Do you enjoy outdoor activities? Does anyone here take a Vitamin D / calcium supplement?

3. W HY IS C ALCIUM IMPORTANT ? Calcium is a mineral found in food that is involved in many important functions in the body: Bone and teeth health Muscle contraction Blood coagulation Can help lower blood pressure

4. W HAT HAPPENS IF WE DON ’ T GET ENOUGH CALCIUM ? 1. Osteoporosis: reduction in bone density 1.5 million fractures per year 80-90% of all fractures are due to osteoporosis Women are at increased risk for osteoporosis To decrease risk: don’t smoke, maintain healthy weight, and drink alcohol in moderation 2. Periodontal disease

5. W HAT ARE SOURCES OF CALCIUM ? Milk, yogurt, and cheese Kale, broccoli, and Chinese cabbage Canned sardines and salmon Most grains, such as breads and pastas

6. http://primarycarespecialists.co/healthy-living-center-2/diets/

7. W HY IS V ITAMIN D IMPORTANT ? Vitamin D is a fat soluble vitamin that is essential for the absorption of calcium Regulates calcium balance and enhances calcium absorption Mineralization of bone May have role in inflammatory response Cell growth Immune function

8. W HAT HAPPENS IF WE DON ’ T GET ENOUGH V ITAMIN D? Osteomalacia: softening of the bones, causing them to break more easily Can cause calcium deficiency Increased risk for cardiovascular disease

9. W HAT ARE SOURCES OF V ITAMIN D? Dietary sources: 1. Plant sources (Ergocalciferol) 2. Cholecalciferol (animal sources) - Sources: milk, ready-to-eat breakfast cereals, fortified orange juice, salmon, tuna, mackerel, fish liver oils, cheese and egg yolks UV radiation from the sun causes vitamin D production: this can get tricky, because we where sunscreen to protect our skin As we age, we produce less Vitamin D, and spend more time indoors and out of the sun

10. http://www.solar-facts-and-advice.com/sources-of-vitamin-D.html

11. N UTRIENT R EQUIREMENTS Recommended intakes: AgeCalciumVitamin D 51-70 years (males) 1000 mg/day600 IU/day 51-70 years (females) 1200 mg/day600 IU/day 71+ years1200 mg/day800 IU/day

12. S UPPLEMENTAL S OURCES OF C ALCIUM AND V ITAMIN D Recommendations can be difficult to obtain from the diet alone Calcium - Vitamin and mineral supplements (calcium carbonate, calcium citrate) - Fortified juices - Upper limit of intake is 2500mg/day Vitamin D - Vitamin and mineral supplements - Upper limit of intake is 2000 IU/day

13. R EFERENCES 1. http://ocw.tufts.edu/data/18/303785.pdf http://ocw.tufts.edu/data/18/303785.pdf 2. http://ods.od.nih.gov/factsheets/VitaminD- HealthProfessional/ http://ods.od.nih.gov/factsheets/VitaminD- HealthProfessional/ 3. http://ods.od.nih.gov/factsheets/Calcium- Consumer/ http://ods.od.nih.gov/factsheets/Calcium- Consumer/ 4. http://www.niams.nih.gov/Health_Info/bone/Bo ne_Health/Nutrition/default.asp http://www.niams.nih.gov/Health_Info/bone/Bo ne_Health/Nutrition/default.asp