Vitamin C helps to increase the efficiency of absorption of calcium,” said Dr. Sheldon S. Hendler, co-editor of the P.D.R. for Nutritional Supplements, the standard reference in the field. “This is the major reason why orange juice was chosen for calcium fortification. You can also take pills containing calcium at the same time as you drink calcium-fortified orange juice without losing the benefits of vitamin C.”
He added, however, that since many products are fortified with calcium and there can be adverse effects at high doses, people should not take more than 1,500 milligrams of supplemental calcium a day except with a doctor’s prescription.
Other nutrients and foods affect calcium absorption, he said. The most significant is vitamin D, and very little calcium is absorbed in its absence.
Check out the EXCELLENT food sources for Vit. C after the jump...
| orld's Healthiest Foods ranked as quality sources of: vitamin C | ||||||
|---|---|---|---|---|---|---|
| Food | Serving Size | Cals | Amount (mg) | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
| Bell peppers, red, raw, slices | 1 cup | 24.8 | 174.80 | 291.3 | 211.1 | excellent |
| Parsley, fresh | 2 tbs | 2.7 | 9.97 | 16.6 | 110.8 | excellent |
| Broccoli, steamed | 1 cup | 43.7 | 123.40 | 205.7 | 84.8 | excellent |
| Cauliflower, boiled | 1 cup | 28.5 | 54.93 | 91.5 | 57.8 | excellent |
| Strawberries | 1 cup | 43.2 | 81.65 | 136.1 | 56.7 | excellent |
| Lemon juice, fresh | 0.25 cup | 15.3 | 28.06 | 46.8 | 55.2 | excellent |
| Romaine lettuce | 2 cup | 15.7 | 26.88 | 44.8 | 51.4 | excellent |
| Mustard greens, boiled | 1 cup | 21.0 | 35.42 | 59.0 | 50.6 | excellent |
| Brussel sprouts, boiled | 1 cup | 60.8 | 96.72 | 161.2 | 47.7 | excellent |
| Papaya | 1 each | 118.6 | 187.87 | 313.1 | 47.5 | excellent |
| Kale, boiled | 1 cup | 36.4 | 53.30 | 88.8 | 43.9 | excellent |
| Turnip greens, cooked | 1 cup | 28.8 | 39.46 | 65.8 | 41.1 | excellent |
| Grapefruit | 0.50 each | 36.9 | 46.86 | 78.1 | 38.1 | excellent |
| Kiwifruit | 1 each | 46.4 | 57.00 | 95.0 | 36.9 | excellent |
| Cantaloupe, cubes | 1 cup | 56.0 | 67.52 | 112.5 | 36.2 | excellent |
| Oranges | 1 each | 61.6 | 69.69 | 116.2 | 34.0 | excellent |
| Cabbage, shredded, boiled | 1 cup | 33.0 | 30.15 | 50.3 | 27.4 | excellent |
| Tomato, ripe | 1 cup | 37.8 | 34.38 | 57.3 | 27.3 | excellent |
| Swiss chard, boiled | 1 cup | 35.0 | 31.50 | 52.5 | 27.0 | excellent |
| Collard greens, boiled | 1 cup | 49.4 | 34.58 | 57.6 | 21.0 | excellent |
| Raspberries | 1 cup | 60.3 | 30.76 | 51.3 | 15.3 | excellent |
| Asparagus, boiled | 1 cup | 43.2 | 19.44 | 32.4 | 13.5 | excellent |
| Celery, raw | 1 cup | 19.2 | 8.40 | 14.0 | 13.1 | excellent |
| Spinach, boiled | 1 cup | 41.4 | 17.64 | 29.4 | 12.8 | excellent |
| Cucumbers, slices, with peel | 1 cup | 13.5 | 5.51 | 9.2 | 12.2 | very good |
| Fennel, raw, sliced | 1 cup | 27.0 | 10.44 | 17.4 | 11.6 | excellent |
| Pineapple | 1 cup | 76.0 | 23.87 | 39.8 | 9.4 | excellent |
| Watermelon, diced | 1 cup | 48.6 | 14.59 | 24.3 | 9.0 | excellent |
| Green beans, boiled | 1 cup | 43.8 | 12.13 | 20.2 | 8.3 | excellent |
| Cranberries | 0.50 cup | 23.3 | 6.41 | 10.7 | 8.3 | excellent |
| Summer squash, cooked, slices | 1 cup | 36.0 | 9.90 | 16.5 | 8.3 | excellent |
| Cloves, dried, ground | 2 tsp | 14.2 | 3.56 | 5.9 | 7.5 | very good |
| Winter squash, baked, cubes | 1 cup | 80.0 | 19.68 | 32.8 | 7.4 | very good |
| Basil, dried, ground | 2 tsp | 7.5 | 1.84 | 3.1 | 7.3 | good |
| Cayenne pepper, dried | 2 tsp | 11.2 | 2.72 | 4.5 | 7.3 | good |
| Blueberries | 1 cup | 81.2 | 18.86 | 31.4 | 7.0 | very good |
| Carrots, raw | 1 cup | 52.5 | 11.35 | 18.9 | 6.5 | very good |
| Garlic | 1 oz-wt | 42.2 | 8.85 | 14.8 | 6.3 | very good |
| Apricots | 1 each | 16.8 | 3.50 | 5.8 | 6.3 | very good |
| Calf's liver, braised | 4 oz-wt | 187.1 | 35.16 | 58.6 | 5.6 | very good |
| Sweet potato, baked, with skin | 1 each | 95.4 | 17.06 | 28.4 | 5.4 | very good |
| Plum | 1 each | 36.3 | 6.27 | 10.4 | 5.2 | very good |
| Green peas, boiled | 1 cup | 134.4 | 22.72 | 37.9 | 5.1 | very good |
| Onions, raw | 1 cup | 60.8 | 10.24 | 17.1 | 5.1 | very good |
| Oregano, dried, ground | 2 tsp | 9.2 | 1.52 | 2.5 | 5.0 | good |
| Chili pepper, dried | 2 tsp | 25.5 | 3.84 | 6.4 | 4.5 | very good |
| Leeks, boiled | 0.50 cup | 16.1 | 2.18 | 3.6 | 4.1 | good |
| Potato, baked, with skin | 1 cup | 133.0 | 15.74 | 26.2 | 3.6 | very good |
| Yam (Dioscorea species), cubed, cooked | 1 cup | 157.8 | 16.46 | 27.4 | 3.1 | good |
| Banana | 1 each | 108.6 | 10.74 | 17.9 | 3.0 | good |
| Apples | 1 each | 81.4 | 7.87 | 13.1 | 2.9 | good |
| Beets, Boiled | 1 cup | 74.8 | 6.12 | 10.2 | 2.5 | good |
| Shiitake mushrooms, raw | 8 oz-wt | 87.2 | 5.98 | 10.0 | 2.1 | good |
| Pear | 1 each | 97.9 | 6.64 | 11.1 | 2.0 | good |
| Grapes | 1 cup | 61.6 | 3.68 | 6.1 | 1.8 | good |
| Corn, yellow, cooked | 1 cup | 177.1 | 10.16 | 16.9 | 1.7 | good |
| Avocado, slices | 1 cup | 235.1 | 11.53 | 19.2 | 1.5 | good |
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