No Bones About it...

Superfoods for Bone

Health
Jaclyn Schermer and Ali Williams

What you're going to learn

By the end of class, you will be able to pick out two nondairy foods that support bone health in a recipe.
By the end of class, you will be able to identify at least 1
of the key vitamins or minerals that support bone health
on a food label.

Schedule
Why bone health is important
Common complications
Parts and Functions of the bone
Vitamins and minerals that support bone health
Activity
Serving sizes
What a meal looks like

Why is bone health important?

Protect our organs

Helps us maintain shape
Allows us to move
Anchor our muscles
Store calcium
Make blood cells

What are common complications?

Osteoporosis: bones become weak and brittle

Arthritis: inflammation of joint(s)
Osteoarthritis: arthritis that occurs from rubbing down on a bone
Osteomalacia: softening of bones
Osteopenia: low bone mass

image.google.com

What are the parts/functions of the

bone?
Most of our bones are made of 4 layer:

Periosteum
Compact bone
Spongy bone
Bone marrow

image.google.com

What vitamins and minerals support

bone health?
Calcium

Magnesium

Phosphorus

Vitamin K

Vitamin D

Vitamin C

Calcium
What is it? A mineral
Function: Helps bones to
become hard through a
process called
crystallization
FACT: 99% of calcium is
found in the bone

https://brigitblake.com/2015/10/29/non-dairy-calcium-

Phosphorus
Works just like
calcium to make up
the hardness of the
bone
85% of the
phosphorus is found
in the bone

image.google.com

Foods: lentils, black

beans, chicken,

Vitamin D
Can we get Vitamin D
from food?
Helps us absorb calcium
and phosphorus.
Foods: tuna, salmon,
mackerel,egg yolks,
cheerios, soy milk,
orange juice

Magnesium
Contributes to bone
structure
Helps to regulate bone
mineral status
Calcium balance
Foods: black beans,
pumpkin seeds, oat
bran muffins, brown rice

Vitamin K
Helps transport
calcium through the
body in order to
prevent bone loss
This is needed for us
to be able to use the
calcium in our bodies
More vit K = thicker
bones

Vitamin C
Helps with the
formation of collagen
** remember collagen is
the framework of the
bone
Foods: red peppers,
grapefruit, strawberries,
oranges, pineapple

How to read a food label

Activity 1: Filling the Pie

Identify the calcium
on the food label
Complete hand out

What do serving sizes of these

vitamins and minerals look like?
1 cup raw spinach
(vitamin K)

( vit

cup beans ( phosphorus)

3.5 ounces
Salmon
(vitamin D)

1 muffin ( Magnesium)

1 large orange
(Vitamin C)
Handful of almonds ( calcium)

What would a meal look like?

Black bean
spinach salad
with tomatoes
and caesar
dressing

Brown Rice

Salmon with a
lemon sauce

Activity 2: Sherlock that Recipe

Pick out non-dairy foods
that support bone health in
a recipe

Our goal for you...

We challenge you
to incorporate a
nondairy source of
calcium into your
dinner beginning
tonight.

Thank you for coming and

providing great participation!

Questions?

Resources
Brown, J. E. (2013). Nutrition through the lifecycle. Mason: Cengage Learning.
Dhanwal, D. K. (2011). Thyroid disorders and bone mineral metabolism. Indian Journal of Endocrinology and
Metabolism, 15(Suppl2),
S107S112. http://doi.org/10.4103/2230-8210.83339
Know What You Eat. (2014, January 1). Retrieved October 06, 2016, from http://nutritiondata.self.com/facts
Lu, Z., Chen, T., Zhang, A., Persons, K., Kohn, N., Berkowitz, R., . . . Holick, M. (2007, January). An Evaluation of
the
Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin
D?
Retrieved October 06, 2016, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698592/
National Institute of Arthritis and Musculoskeletal and Skin Diseases . (2014, July). Bone Health for Life: Health
Information Basics for
You and Your Family. Retrieved from National Institute of Arthritis and Musculoskeletal and Skin Diseases :
http://www.niams.nih.gov/health_info/bone/bone_health/bone_health_for_life.asp