The food you eat has a significant impact on your overall health, and that includes your teeth. Not only can certain foods promote healthy teeth and gums, but they can also help to prevent other dental problems.
Calcium-rich foods are especially beneficial for your teeth, as calcium helps to build strong teeth and protect them against decay. Read on for a list of foods to help make sure you get enough calcium to keep your teeth healthy.
Calcium-Rich Foods For Your Oral Health
Calcium is the most abundant mineral found in the body that is essential for bone health. They help build strong enamel and protect against decay, so it is important you get enough calcium in your diet.
Here are some of the best calcium-rich diet that are good for your teeth.
Cheese is an excellent source of calcium and phosphorus, two minerals that help to strengthen your tooth enamel and protect them against decay. It also helps to neutralize the acids in your mouth, reducing the risk of cavities. Additionally, cheese contains casein, a protein that helps to remineralize your teeth and keep them healthy.
There are plenty of different types of cheese to choose from, but parmesan is incredibly high in calcium, with a single ounce providing 336 milligrams of calcium.
One cup of plain yogurt milk provides nearly 300 milligrams of calcium boost, or 30% of your daily calcium needs, making it an excellent source of this essential mineral. Yogurt is also a great source of probiotics, which help to keep your mouth healthy by fighting off harmful bacteria.
Milk is known to be one of the most popular sources of calcium, with one cup providing 200 milligrams of calcium or 20% of your daily needs. If you’re looking for a calcium-rich drink, opt for skim or low-fat milk to get the most benefits.
#4. Canned Fish
If you’re looking for some non-dairy options to help you get some more calcium in your daily diet, then canned fish is a great option. A single can of sardines provides up to 351 milligrams of calcium punch, or 35% of your daily needs. At the same time, a single can of salmon provides up to 200 milligrams of calcium, or 20% of your daily needs.
In addition, oily fish like salmon and sardines are also a great source of omega-3 fatty acids, which help to reduce inflammation in your mouth and keep your gums healthy.
#5. Leafy Green Vegetables
If you’re a vegan or vegetarian looking to add more calcium to your diet, leafy vegetables are a great option. A 70-gram serving of kale provides up to 180 milligrams of calcium, or 18% of your daily needs. Other leafy greens like spinach, collard greens, and Swiss chard are also excellent sources of calcium.
In addition to being high in calcium, leafy greens are also packed with other essential vitamins and minerals like vitamins A, C, and iron.
Most nuts are a great source of calcium, but almonds are especially high in this mineral. If you’re looking for a quick and easy snack with calcium, then a handful of almonds is the perfect option. Almonds provide up to 75 milligrams of calcium per ounce or 8% of your daily value.
Almonds are also high in protein and healthy fats, which help to keep your teeth strong and healthy.
You can supplement your calcium intake by adding some seeds to your diet. A single tablespoon of poppy seeds provides up to 127 milligrams of calcium. While sesame seeds provide up to 88 milligrams of calcium or 9% of your daily needs. Other seeds like celery, chia, and flaxseeds are also excellent sources of calcium.
Beans are also a great source of calcium and other essential vitamins and minerals. White beans provide up to 139 milligrams of calcium per cup, followed by navy beans with up to 123 milligrams of calcium. Other beans like black beans, kidney beans, and chickpeas are also excellent sources of calcium.
Tofu is an excellent source of calcium for vegetarians and vegans. A half cup of tofu provides up to 80% of your recommended daily intake. Tofu is also a great source of protein and other essential vitamins and minerals like iron, magnesium, and zinc.
#10. Fortified Foods
Fortified foods are a quick, easy, and delicious way to get your daily calcium intake. Many breakfast cereals, orange juices, and plant-based milk are fortified with calcium.
Calcium-rich foods not only help you build strong bones, but they also play an essential role in many of your body’s functions. They help regulate your heart rhythm and blood levels, as well as enable your muscles and nerves to function properly. So make sure you’re getting plenty of calcium in your diet for added health benefits.
How Does a Lack of Calcium Affect Your Teeth?
When calcium levels are not sufficient, your teeth can become weak and brittle, leading to an increased risk of cavities, tooth decay, and even bone loss. Since calcium helps keep your jawbone strong and healthy, a lack of calcium can also lead to a weakened jawbone, which can cause your teeth to become loose or even fall out. Calcium deficiency also weakens the gums and makes them more susceptible to infection.
Can I increase calcium in my teeth naturally?
Our body does not produce calcium, so it is important to get enough of it through our diet. Eating foods high in calcium, such as dairy products, leafy greens, nuts and seeds, beans, tofu, and fortified foods, can help increase the amount of calcium in your teeth naturally. You can also take a calcium supplement if needed.
Visit North Atlanta Family Dental For Stronger, Healthier Teeth!
Aside from maintaining a balanced diet, visiting your dentist regularly for checkups and teeth cleanings is also important. North Atlanta Family Dental is a family dental practice offering comprehensive services to help keep your teeth strong and healthy. Our experienced team of dentists can provide you with the best advice on maintaining good dental health and preventing cavities and other dental problems. Contact us today to schedule an appointment!