Strong bones and a healthy immune system are essential to your health. Calcium and vitamin C are essential to the health and strength of your bones and the proper functioning of your immune system. Both calcium and vitamin C have to be obtained from the diet, and both are essential dietary elements from birth to death. According to the Linus Pauling Institute (LPI) at the University of Oregon, vitamin C is a powerful antioxidant that protects against chronic degenerative diseases, and lifelong adequate amounts of calcium confers protection against osteoporosis and bone fractures in the elderly.
Vitamin C
Vitamin C is a water soluble vitamin that is absorbed in the stomach. It stimulates the production and function of white blood cells; however, according to the Linus Pauling Institute, few studies exist that support the idea that vitamin C boosts immunity. Vitamin C dilates blood vessels (vasodilation) in people with hardening of the arteries or atherosclerosis, coronary artery disease and chest pains or angina due to coronary artery disease. Vasodilation effects of vitamin C are achieved when taking doses of 500 mg per day. Some studies have shown decrease in blood pressure in patients taking vitamin C supplements in conjunction with their antihypertensive medications. Vitamin C supplements may also reduce the risk of cataracts and gout. Consult your physician before embarking on a vitamin C supplement regimen.
Calcium
Calcium is the major mineral in the human body, 99 percent of which is in the bones and teeth; the remainder is found in soft tissues and blood. Calcium is important in stabilizing proteins and enzymatic reactions. It plays a role in the contraction and dilation of blood vessels, the contraction of muscles, propagation of nerve impulses and secretion of hormones such as insulin. Calcium balance is maintained by the pituitary and parathyroid glands, the kidneys, gastrointestinal tract and interaction of sunlight with the skin. Vitamin D enables you to absorb calcium from food. According to the Mayo Clinic dermatologists, vitamin D contained in food and nutritional supplements is safer than the risk of spending 10 to 15 minutes in the sun 2 or 3 times per week. High protein intake, diets rich in sodium and caffeine, and cigarettes can increase calcium losses through the kidneys. Low calcium intake has been linked to premenstrual syndrome, or PMS, and pregnancy-induced hypertension, or pre-eclampsia, in at-risk women. Studies have shown that a calcium-rich diet can decrease your risk of colorectal cancer and may also reduce the tendency to accumulate body fat. Calcium supplementation is also associated with a decrease in systolic and diastolic blood pressures. According to the Cleveland Clinic, 74 percent of African Americans and 90 percent of Asians are lactose intolerant which can reduce the amount of calcium obtained in their diets. For the treatment of lactose intolerance, the Cleveland Clinic recommends the addition of several drops of lactase enzyme to dairy products prior to ingestion, taking a tablet of lactase enzyme with the first bite of food, or the use of lactose reduced milk or cream.
Nutrition and Health Effects
Natural and synthetic vitamin C are identical. There are no studies to prove that one form of vitamin C is better absorbed than another. The recommended daily allowance or RDA for vitamin C for adults age 19 and older is 90 mg per day for men and 75 mg per day for women. Smokers require 125 mg per day for men and 110 mg per day for women. However; the Linus Pauling Institute recommends at least 400 mg per day for men and women. The RDA for calcium for adults age 19 to 50 years is 1,000 mg per day. Older adults and pregnant women require more. Consult your physician before taking calcium supplements.
Food Sources of Calcium and Vitamin C
Most Americans do not get the necessary amounts of daily calcium. According to the LPI, 75 percent of boys and 90 percent of girls ages 9 to 17 have inadequate amounts of daily calcium. Dairy products are the major source of calcium in the American diet, which means that your fat intake increases when you eat dairy products. However, other, less fatty foods are also high in calcium, including pinto beans, red beans, white beans, tofu, bok choy, kale, broccoli, spinach, salmon and sardines. Foods rich in vitamin C include orange juice, grapefruit juice, oranges, grapefruits, strawberries, tomatoes, sweet red pepper, broccoli and potatoes.
References
- Linus Pauling Institute; Micronutrient Information Center: Vitamin C; Jane Higdon, Ph.D.; 2006
- Linus Pauling Institute at Oregon State University, Micronutrient Information Center: Calcium; Jane Higdon, Ph.D.; April 2003
- Mayo Clinic; Bone Up on Bone Health; Feb 9, 2011
- The Cleveland Clinic; Diseases & Conditions: Lactose Intolerance Overview; 2011
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