Nutrients for Bone Health – Food&Nutrition Example

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"Nutrients for Bone Health" is a good example of a paper on food and nutrition. Antioxidants are important food sources since they bind with the oxidants and prevent them from destroying our cells. Oxidants are resulting from the body processes which are yielding energy. They can be disastrous and they can even cause rusting of our cells  (Thompson JL, 2012). In order to avoid this, it is necessary that we take in meals rich in vitamin C, E, beta carotene and selenium. Assuming that we are to take a breakfast made up of antioxidants then this would be the best one.   Mango juice served with corn flakes made of Brazil nuts, an egg plus sweet potatoes and water would do for breakfast.

All these foods contain the above-named nutrients which are antioxidants. In order to avoid infections from viruses, it is recommended that one gets vaccinated against suspected viral diseases. For the bacterial diseases, it will be necessary that one engages in a healthy diet, rest, and engage our bodies into physical activities as well as avoiding stressing conditions. I take my flu shots in any health center in Seattle.

Functional foods include those foods that are added to our meals that are aiming at preventing or controlling health problems. A good example is a milk which provides calcium and prevents osteoporosis. Chapter 11 Meals that contain nutrients for bone health are meals that contain calcium. They include milk, soybean, fish, and sardines. Vitamin D is synthesis is stimulated by the skin upon receiving sunshine. Sunshine reception, type of meal, and skincare are important factors that pertain to my lifestyle. In order to increase vitamin D intake, I can decide to busk in the sun or eat meals that contain vitamin D.

Reducing strenuous physical activities can help reduce cases of osteoporosis. In addition to this, it will be important to monitor the diet since increased calcium intake increases the risk of osteoporosis. However, a limited intake of calcium meals may also lead to osteoporosis. Vitamin D is an important element that is necessary for the regulation of calcium and phosphorous within the body. According to (Tuohimaa P, 2009), people living in northern latitudes should take in Vitamin D supplements.

As for the dark-skinned people, this is not a problem since their skin has high receptive powers for Vitamin D. Chapter 12 Blood is a component of iron and water. In order to end up with healthy blood, it is necessary that your meals contain water and iron. One of such foods is liver and spinach they provide iron. Skimmed milk provides glucose and calcium with Vitamin D. They help in reducing blood pressure. Banana’ s and sunflower seeds also provide sodium which is a component of iron.

Table salt is also necessary as it’ s a direct source of iron which dissolves directly into the blood. Hannah’ s immune system is weak. Because of the extra load, she is taking she needs rest. In addition to this, she needs to avoid stressing conditions and therefore she should take morning jogs, enroll in a gym, and go swimming or even dance. All these activities will burn her calories and reduce her BMI. This will also boost her immunity.     Class presentation Vitamin D is responsible for the absorption of calcium, iron, magnesium, phosphates, and zinc.

Vitamin D is made available in the bloodstream upon feed intake. At this stage, cholecalciferol exists in the form of 1, 25, cholecalciferol. It is then taken into the liver and converted into 25, hydroxyergocalciferol. At this stage, vitamin D exists in an inactive form and therefore gets converted into an active form which is Vitamin D3. It is then absorbed into the bloodstream and made available for the body. The process of absorption can be done through the skin which converts vitamin D before it is taken to the liver for breakdown.

Vitamin D supplements can be used. This vitamin prevents cardiovascular diseases and osteoporosis. It boosts the immune system.                          


Thompson JL, M. M. (2012). The Science of Nutrition, Third Edition. New York: Pearson/Benjamin Cummings.

Tuohimaa P. (2009). Vitamin D and aging. The Journal of Steroid Biochemistry and Molecular Biology, 114 (1–2): 78–84.

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