Bone Health Essentials

Osteoporosis is a debilitating condition characterized by weakened, hollow, and brittle bones that are prone to fracturing even from minor trauma. It affects approximately 30 million Americans, predominantly older adults, and its consequences extend far beyond mere physical discomfort, significantly diminishing independence and overall quality of life. Sadly, many individuals succumb to complications arising from osteoporosis, making it imperative to address this condition proactively.

Both women and men are susceptible to osteoporosis, with statistics indicating that one out of every two women and one out of eight men will develop the condition at some point in their lives. However, it is never too early nor too late to start taking measures to improve bone health. Understanding that bones are living tissues constantly undergoing a process of removal and replacement underscores the importance of lifestyle choices in maintaining skeletal integrity throughout life.

A crucial aspect of bone health is adequate nutrition, particularly the intake of calcium, vitamin D, phosphorus, zinc, vitamins K and C, copper, and manganese. These nutrients play essential roles in bone formation and maintenance, with calcium serving as a primary component of bone structure. Insufficient dietary intake of these nutrients can lead to the body drawing from its "calcium reservoir," resulting in bone demineralization and increased susceptibility to osteoporosis.

Moreover, various factors can predispose individuals to osteoporosis, including genetic predisposition, ethnicity, hormonal factors, lifestyle choices, and medication use. For instance, individuals with a family history of osteoporosis or fractures, non-Hispanic whites or Asians, post-menopausal women not receiving estrogen replacement therapy, and those with low calcium or vitamin D intake are at elevated risk. Additionally, factors such as inadequate weight-bearing exercise, smoking, low body weight, estrogen deficiency, excessive dieting, and certain medication use further exacerbate the likelihood of developing osteoporosis.

Fortunately, preventive measures can mitigate the risk of osteoporosis and its associated complications. Adopting a balanced diet rich in essential nutrients, engaging in regular weight-bearing exercise, avoiding smoking, and ensuring adequate sunlight exposure are fundamental steps in promoting bone health. Furthermore, healthcare providers may recommend hormone replacement therapy or prescribe medications to manage osteoporosis risk factors effectively.

In conclusion, osteoporosis is a significant public health concern with far-reaching implications for affected individuals and society as a whole. By fostering awareness, implementing preventive strategies, and addressing modifiable risk factors, we can strive to reduce the incidence and impact of osteoporosis, thereby enhancing the well-being and longevity of individuals worldwide.
Bone Health Essentials

Rice: Nutrient-Rich Global Staple

Rice serves as the predominant staple globally, acting as the main source of sustenance for over a billion people across various countries. In addition to meeting energy needs through calories, rice addresses the fundamental requirements for proteins, vitamins, and assorted nutrients. In a 100-gram serving, rice consists of carbohydrates (77.8g), proteins (6.8g), fiber (1.4g), fats (0.6g), providing an energy content of 344 Kcal.

An examination of the vitamin and mineral composition per 100 grams reveals calcium (24mg), phosphorus (94mg), iron (0.8mg), potassium (5mg), thiamine (0.07mg), riboflavin (0.03mg), and niacin (1.6mg).

Significantly, brown rice showcases a higher content of dietary fiber compared to white rice, totaling 1.6g per 100g. The processing of white rice involves the elimination of the bran or seed coat, which contains the majority of the fiber.

It is imperative to acknowledge that the concentrated reservoir of nutrients and minerals is found in the outer layers of rice, particularly in the husk and germs.
Rice: Nutrient-Rich Global Staple

Main mineral for body nutrition

The main minerals that keep human health intact and prevent from getting ill with a wide range of diseases are: Calcium, Magnesium, Potassium and Iron. They all strengthen the natural defense shield of immune system. Moreover, they have tones of other benefits on the main organs and functions of human body.

Calcium is the most abundant mineral in the body. Around 99 percent of calcium is stored in bones and teeth, where it supports their structure and function. The remaining one percent is used to support metabolic functions. Calcium is important for helping muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health.

Magnesium is the sixth most abundant mineral in the body Magnesium helps manage muscle and nerve function, control blood glucose levels, regulate blood pressure, and make DNA, protein and bones. It works with calcium to assist in muscle contraction, blood clotting, and the regulation of blood pressure and lung function.

Potassium is the third most abundant mineral in the body and is an electrolyte that helps with proper nerve and muscle functions including the beating of the heart.

Iron helps make many proteins, including hemoglobin, a protein that carries oxygen to body tissues, and myoglobin, which brings oxygen to the muscles. Human body also uses iron for growth and development, and to make some connective tissue and hormones. Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body and it needed for energy metabolism.

Main mineral for body nutrition

Minerals are essential constituents for enzymes

Enzymes are well-known as highly effective and efficient catalysts of a wide variety of processes characterized by high selectivity and activity. Additionally, enzymes may reduce the number of reaction steps and quantities of hazardous solvents needed and thus make a process more inexpensive and environmentally friendly. Many mineral elements are essential constituents of enzymes regulate a variety of physiologic processes.

Sulfur is used in building amino acids, proteins, vitamins, enzymes and chlorophyll. It gives flavor to many crops. Magnesium is at the core of chlorophyll and necessary for the function of enzymes, and to produce carbohydrates, sugars and fats.

Calcium activates enzymes, influences water movement, critical for cell communication. Glutathione peroxidase contains selenium that converts hydrogen peroxide to water. Iron also serves as a cofactor to enzymes in oxidation/reduction reactions (i.e., accepts or donates electrons). These reactions are vital to cells’ energy metabolism.

Iron is necessary for Catalase (cytosol), an enzyme (primarily in liver) that converts hydrogen peroxide to water. Manganese involved in enzyme activity for photosynthesis, respiration and nitrogen metabolism.

Zinc is a component in enzymes and a cofactor in plant growth hormones, facilitates carbohydrate metabolism, protein synthesis and stem growth. Zinc is a catalyst for about 100 enzymes.

Many enzymes and the B-vitamins become active only when a phosphate group is attached. Copper acts as a core to enzymes is used in systems that create carbohydrates and proteins.

Copper is a constituent of several enzymes. Copper-dependent enzymes transport iron and load it into hemoglobin, a protein that carries oxygen through the blood. Copper-dependent enzymes release energy from glucose; provide a natural defense against free radicals that damage the body.

Molybdenum used in enzymes that reduce nitrates to ammonia. Without it protein synthesis is blocked and growth ceases.

Several metalloenzymes which include glutathione peroxidase (Se), catalase (Fe), and superoxide dismutase (Cu, Zn, and Mn) are critical in protecting the internal cellular constituents from oxidative damage.

Only when these metals are delivered in the diet in sufficient amounts can the animal body synthesize these antioxidant enzymes. In contrast, deficiency of those elements causes oxidative stress and damage to biological molecules and membranes.
Minerals are essential constituents for enzymes

Chloride roles in extracellular fluid

Chloride is the most plentiful extracellular electrolyte, with an extracellular concentration 26 times that of its intracellular concentration.

Although chloride is generally considered with sodium, with it functions in maintenance of extracellular fluid pH balance and osmolarity, the chloride ion also functions as activator for amylases and obviously is essential for the formation of gastric hydrochloric acid.

During digestion some of the chloride of the blood is used for the formation of hydrochloric acid in the gastric glands and is secreted into the stomach where is functions temporarily with the gastric enzymes and is then reabsorbed onto the blood stream with other nutrients.

Chloride is one of the major extracellular anions that helps maintain electrical neutrality with sodium. It is interesting that although chloride is generally transported across biological membranes by passive diffusion, in gastric and intestinal mucosa the chloride ion is actively transported.

Chloride ions are able to diffuse easily across plasma membranes, and their transport is linked closely to sodium movement, which also explains the indirect role of aldosterone in chloride regulation.
Chloride roles in extracellular fluid

Nutrition of breakfast cereals

Breakfast has been long recognized for its important contribution to the nutrient intake of both adults and children. Breakfast cereals are crucial because they constitute the first meal of the day.

And they are considered highly nutritious because they do not contain significant amounts of fat and do contain important quantities of essential vitamins and minerals and are almost always served with milk, which complements their nutritional value.

Eating a cereal breakfast with milk is an effective way to increase calcium intake, which is an important mineral for children and teenagers for the development of strong bones and teeth.

Breakfast cereals are a good source of complex carbohydrates which include starch, NSP and resistant starch; many breakfast cereals are also fortified with a range of vitamins and minerals.

For example, some breakfast cereals are fortified with B-vitamins, iron and sometimes calcium, making significant contribution to the dietary intake of these micronutrients. Fortified breakfast cereals provide on quarter of total iron intakes among young people.

Fortified breakfast cereals are the single source of iron in the young person diet, providing more iron that meat and meat products, breads or vegetables.

The average antioxidant content of the breakfast cereals was higher that of the fruits and vegetables, except for berries. The antioxidant content of whole-grain cereal with raisins was only slightly lower than that of berries.
Nutrition of breakfast cereals

Nutritional benefits of kiwifruit

The chemical composition of kiwifruit is of considerable interest to those wishing to understand the basis of the nutritional value and health benefits of consuming kiwifruit.

People are attracted to kiwifruit because of its brilliant green color and exotic taste. Kiwi is one of the few fruits that are green when it is completely ripe and it contains chlorophyll.

Kiwis are an excellent source of potassium, folate, beta-carotene, and vitamin C and K. The fruits are also a very good source of dietary fiber. They are also high in vitamin E, calcium, phosphorus, magnesium, copper, iron, zinc, and omega-3 fatty acids. 

Kiwifruit protects against and improves respiratory disease; reduce the risk of cancer; detoxifies the body. There are many studies using kiwifruit demonstrated antioxidant activities and other beneficial effects for cardiovascular disease and cancer as well as anti-inflammatory effects.

Kiwifruit is a good source of various phytonutrients and chemicals associated with healthy immune system. Kiwi’s high level of potassium helps keep body electrolytes in balance by counteracting the effects of sodium.

A 100 gram serving is about whole fruit (76 grams per medium kiwi) and provides 61 calories, 1.1. grams of protein, 0.5 gram of fat, and 14.7 of carbohydrate, with 3 grams of fiber and 9 grams of natural sugars (fructose and glucose).

The bioactivity of kiwifruit is largely attributed to the presence of nutrient and antioxidants such as vitamins C and E, caffeic acid, naringenin, quercetin and epicatechin. Kiwifruit often regarded as a nutrient-dense fruit.

The nutrition adequacy and nutrient density value of kiwifruit are driven primarily by its high vitamin C content. Like other vitamin C-rich foods, kiwifruits are particularly important in promoting respiratory tract health.
Nutritional benefits of kiwifruit

Minerals in citrus fruit

The most importance citrus fruits are oranges, lemons, limes and grapefruit. Citrus fruit are a good source of minerals calcium, calcium, phosphorus and potassium.

Potassium accounts for over 40% of the total mineral content of citrus fruit. Potassium functions to maintain intracellular fluid balance and as such a high intake is associated with lower of blood pressure and a reduced risk of stroke.

Potassium content tends to be lower during a heavy crop year.

Due to a favorable ratio of sodium to potassium, citrus juices are generally prescribed in diets to balance the body electrolytes in summer months.

Citrus juices taken in excess can leech calcium from the system, softening bones and teeth.

If drink more than three to four 6 ounce glasses per week, make sure to get extra exercise to burn excess acid.

In Valencia and navel oranges from California, sodium, silicon, iron, manganese and boron are found.
Minerals in citrus fruit

Guava rich minerals

Guava fruits is either eaten fresh or consumed in processed foods. It is very nutritious that is rich in vitamin C, dietary fiber, vitamin A and several minerals important for human health.

Guavas are an excellent source of essential minerals such as calcium, phosphorus, magnesium, zinc and iron. Guava is a slightly acid forming food, with a calcium (23mg/100 g) – phosphorus (42 mg/100 g) ration of 0.55 and is in this regard similar like soya milk, which is ration 0.51.

Guava is a potassium heavyweight. One little cup of guava cubes can give 688 mg of potassium, which is 63 percent more than in a medium banana. Many studies show that people who eat potassium-rich fruits have lower rates of heart disease and stroke.

It helps maintain normal fluid balance in the body. Potassium is also a key component of healthy blood pressure.

For magnesium, it is essential for strengthening bones, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and building DNA and protein. Guava is very good source of iron.

The iron content of the seeded guavas is only about one-fifth that of the whole showing that most of the iron is in the seeds.
Guava rich minerals

Mineral in Human Bodies

Mineral in Human Bodies
In general, the function of minerals in the body can be divided into two categories, namely, building body tissue and regulating numerous processes.

Potassium, sulfur, phosphorus, iron and other minerals are structural components of soft tissue.

Sodium is principally found in extracellular fluid (bone is an exception), where it is the chief cation, and thus it is considered mainly as a primary determinant of body fluid osmolarity as well as the maintainer of body fluid pH.

Intracellular fluid contains much smaller amounts of sodium though these stores, and perhaps the sodium of the bone also serve in this capacity.

It is also important to mention that the energy for impulse transmission in the nerve and its action potential derive from the potential energy represented by the separathion of sodium and potassium across the cell wall.

On the other hand, calcium, together with phosphorus, magnesium and fluorine are components of bone and teeth. Deficiencies during the growing years cause growth to be stunted and bone tissue to be poor quality.

A continual intake of mineral is essential for the maintenance of skeletal tissue in good condition

Minerals are an integral part of many hormones, enzymes and other compounds that regulate physiological functions in the organism.

For example, iodine required to produce the hormone thyroxine, chromium is involved in the production of insulin and hemoglobin is an iron containing compound.

Thus, production of these substances in the organism depends on adequate intake of the involved minerals.

Minerals can also act as catalysts. Calcium is a catalysts in blood clotting. Some minerals are catalysts in the absorption of nutrients from the gastrointestinal tract, the metabolism of proteins, fat and carbohydrate and the utilization of nutrients by the cell.

Mineral dissolved in the body fluids are responsible for nerve impulses and the contraction of muscles, as swell as for water and acid base balance.

Minerals play an important role in maintaining respiration, heart rate and blood pressure within normal limits.

The deficiency of minerals in the diet may lead to severe chronic clinical signs of disease, frequently reversible after their supplementation on the diet or following total parenteral nutrition.

The influence of minerals on biochemical reactions in living systems also make it possible to use them intentionally in many food processes.
Mineral in Human Bodies

Minerals in Food

Minerals in Food
Minerals are the constituents which remain as ash after the combustion of plant and animals tissues. Minerals are divided into:

• Main elements

• Trace elements

• Ultra trace elements

The main elements (Nam, K, Ca, Mg, Cl, P) are essential for human beings in amounts >50 mg/day. Sulfur also belongs to this group.

Trace elements (Fe, I, F, Zn, Se, Cu, Mn, Cr, Mo, Co, Ni) are essential in concentrations of <50 mg/day; their biochemical actions have been elucidated.

Ultra – trace element (Al, As, Ba, Bi, B, Br, Cd, Cs, Ge, Hg, Li, Pb, Rb, Sb, Si, Sm, Sn, Sr, TI, Ti, W) are elements whose essentially has been tested in animal experiments over several generations and deficiency symptoms have been found these extreme conditions.

For one of these elements, if it is possible to detect a biochemical function in a vital tissue or organ, the element is assigned to the trace elements.

Main and trace elements have very varied functions, e.g., as electrolytes, as enzymes constituents and a building materials, e.g., in bones and teeth.

The importance of minerals as food ingredients depends not only on their nutritional and physiological roles. They contribute to food flavor and activate or inhibit enzymes- catalyzed and other reactions and they affect the texture of food.
Minerals in Food

Body composition and categories of nutrients

Body composition and categories of nutrients
The average human body contains about 20 % of fat, 15% protein, much smaller amounts of carbohydrate (perhaps I %) and large amounts of water. It also contains substantial amounts of the “major minerals,” from calcium and phosphorus down to sulfur and magnesium as well as trace quantities of most elements. The human diet reflects this compositional need, and consists of large quantities of water containing, proteinaceous, fatty, and carbohydrate foods, as well as others rich in the minerals.

The trace elements are found in connection with these other nutrients, except where extensive processing and purification has occurred. In all, one may partition the nutrients into six categories: proteins, carbohydrates, lipids, vitamins, major minerals, and trace elements. This excludes a consideration of water and oxygen as nutrients, since no special efforts are required to produce and provide them.
Body composition and categories of nutrients

Nutritive Minerals

Nutritive Minerals
We hear nutritionists, medical experts and even people around us talking all the time about the essential minerals which are crucial for our health. We become aware that we have to eat foods – mostly fruits and vegetables – rich in minerals, but most of us do not know exactly how these minerals work upon our health, why they are needed by our body and why we cannot live without them.

Moreover, sometimes even the ones that urge us to consume aliments rich in minerals or to take mineral supplements do not know when and how these minerals should be taken. However, it is high time we found out that besides vitamins, minerals are more than a mere source of energy and wellbeing; they are a pure and extremely valuable source of health.

The main minerals that keep our health intact and prevent us from getting ill with a wide range of diseases are: Calcium, Magnesium, Potassium and Iron. They all strengthen the natural defense shield of our organism, namely our immune system. Moreover, they have tones of other benefits on the main organs and functions of our body.

Calcium quantity to be found in an adult’s body is approx 1.5 kilos. Calcium is a very potent mineral, fulfilling different tasks in our bodies. The most important of its functions relate to: mineralization of the bone tissue (bones and teeth), maintaining the cardiac rhythm, coagulating the blood, regulating the acid-basic equilibrium.

Calcium intake is very beneficial for patients that suffer from acute or chronic convulsions, osteoporosis, concentration disorders, headaches, allergies etc.

Calcium deficiency leads to anemia, osteoporosis, dental cavities, irregular menses, severe headaches, sexual problems (loss of libido and sexual appetite, erectile dysfunctions etc.), emotional disorders (stress, anxiety, chronic depression), sleep disorders (insomnia) and many other dysfunctions.

Calcium is highly present in milk and dairy products (yoghurt, cheese), beans, nuts, peanuts, olives, egg yolk. In smaller quantities, it is found in meat, vegetables (parsley, peas, carrots, kohlrabi, celery, lettuce, radish, scallion, but not in spinach), soy beans and all soy products. Calcium is also present in fruits, bread and fish.

Too much calcium in the blood leads to several disorders or, more severely, to lethargy, confusion and even coma. This can happen to patients that take high amounts of calcium supplements and alkaline substances in the same time (antacid tablets – against gastritis and ulcer symptoms.)Make sure not to combine Calcium supplements with Iron ones. Avoid taking them at the same time, because Calcium will neutralize Iron effects.

Magnesium is found in whole cereals (corn, wheat, oat, barley, rye), nuts, peanuts, figs, almonds, apples, green vegetables, milk, eggs, chocolate etc. Magnesium supplements are extremely beneficial for maintaining our heart healthy, lowering high cholesterol levels in the blood, strengthening the bones structure.

Magnesium intake is also recommended for pregnant women or those who are at the risk of arthritis. It also helps the body absorb other vital minerals, like Calcium and Potassium. Magnesium deficiency leads to allergies, low immunity to infections, nails, hair and teeth fragility, migraines, loss of appetite, high blood pressure, fatigue, nausea, vomiting, emotional disorders etc. 

Usually, magnesium is very well assimilated by our body when it is associated with B6 vitamin. This is why it is essential that we eat cereals for breakfast, as this natural food is rich both in Magnesium and B complex. Magnesium assimilation is also prevented by the intake of large amounts of meat and alcohol drinking. Alcohol eliminates Magnesium from our organism and for this reason alcohol rehab programs use Magnesium supplements to fill the addicts' bodies with the nutritive mineral.

Potassium regulates blood pressure by lowering it, prevents strokes, cardiovascular diseases and it enhances nerve functions by providing cells with nutrients and energizing the whole body. Potassium also helps eliminating wastes from our body and is a key compound in the detoxifying process. It is much recommended in rheumatic and arthritic disorders, migraines, headaches and convulsions, muscle disorders etc.

The following natural foods are overloaded with Potassium and should be eaten on a daily basis: potatoes, sunflower seeds, garlic, tomatoes, fish, cereals, fruits (nuts, avocados, apricots, grapefruits, orange, apples, bananas, and grapes), milk and dairy products, tea and coffee. Potassium can also be found in herbs such as catnip, nettle, plantain, sage, horsetail, skullcap etc.

Iron is essential for the red blood cells forming and oxygen carrying to the tissues. Iron as a nutritive mineral boosts energy in our bodies, makes us active and provides us with stamina. Iron is tightly linked to the hemoglobin, which transports oxygen from the lungs to all body cells and is also part of key enzyme systems for energy production and metabolism.

Iron also strengthens and protects all the organs within our body and is crucial for menstruating, pregnant or lactating women whose bodies usually lack iron. Iron plays a decisive role in the growth and physical development of children and teenagers, as it helps their bodies grow in a healthy and harmonious way.

Iron is found in egg yolk, mushrooms, red meat (beef), but also in the green leaved vegetables (spinach), watermelons etc. High amounts of iron - but which are absorbed into the body more slowly – are present in the parsley root, nettles, dry fruits (apricots, figs), whole-cereals (brown rice), potatoes boiled in their own jacket, almonds, nuts.

Iron deficiency causes anemia, shortness of breath, headaches, chronic fatigue, nausea, dry mouth, severe menstruation pains and disorders.
Nutritive Minerals