Calcium and vitamin C are fundamental nutrients the body requires. Each has a different physiological function yet some conditions may require limiting the intake of either nutrient. The daily RDA of vitamin C for healthy, nonsmoking women and men is 75 and 90mg, respectively. The daily RDA of calcium in all adults over 19 years old is 1,000 to 1,200mg.
Functions of Vitamin C
The water-soluble chemical, vitamin C is also known as ascorbic acid. It is a nutrient that must be obtained completely from diet because the human body cannot manufacture it. It is a key ingredient in making collagen, used in blood vessels, tendons and ligaments. It also helps make the neurotransmitter norepinephrine. A number of other important basic processes inside cells require vitamin C such as creating energy and metabolizing cholesterol. Many diseases might be prevented with adequate doses of vitamin C, including heart disease, stroke, cancer, cataracts and gout. Vitamin C plays a vital role in maintaining the health of the immune system and other body functions.
Functions of Calcium
Calcium is a natural element and an absolute requirement to sustain life. Among many fundamental physiological processes, the body uses it to maintain bone strength, transmit nerve signals, maintain water balance and contract muscles. The thyroid gland helps to regulate calcium in the body. Thyroid gland dysfunction can cause hyperparathyroidism which can lead to a rise in the body's calcium levels. People with this condition may need to limit calcium intake.
High Vitamin C Foods
Several foods are naturally rich in vitamin C, and primarily include an assortment of fruits. Most fruits are generally high in vitamin C and include yellow and green kiwi, strawberries, lychee, papaya, cantaloupe, honeydew melon, raspberry, oranges, lemons, guava, grapefruit, tangerines, limes and mangoes. Kiwis have 120 to 180mg per 100g of fruit, providing more than a day's worth of vitamin C. Vegetables rich in vitamin C include cabbage, brussels sprouts, cauliflower, broccoli and tomato. Cabbage has 40 to 70mg in a 100g serving, and tomatoes have 10 to 30mg in the same serving.
Low Calcium Foods
Many vegetables are naturally low in calcium. These low-calcium vegetables include mushrooms, eggplant, peas, beans and lentils, asparagus, artichokes, lettuce, onions, cauliflower, cucumber, green peppers, white and sweet potatoes, corn and tomato. For example, a medium artichoke has 135mg calcium and a 1/2 cup of peas has 20mg. Like vegetables, many fruits are low in calcium, including apples, apricots, bananas, cherries, avocados, grapefruit, grapes, mangoes, nectarines, peaches, pears, pineapple, plums and strawberries. An orange has 52mg calcium, and a kiwi has 20mg. Most meats and fish contain less than 60mg calcium per 100g.
References
- Vitamins to Health: Table of Foods High in Vitamin C
- Oregon State University: Linus Pauling Institute: Vitamin C
- Harvard University Health Services: Calcium Content of Common Foods in Common Portions
- University of Arizona: Arizona Cooperative Extension: Calcium and Calorie Content of Selected Foods
- National Endocrine and Metabolic Diseases Information Service: Hyperparathyroidism
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