Foods that contain calcium (and can help strengthen your teeth)
While you might be brushing and flossing regularly, it’s possible you could be neglecting an important part of your oral health; your diet. What you eat and drink contributes to the overall health of your mouth, with some foods offering more benefits than others.
Consuming calcium-rich foods is an easy way to make your food work harder for your teeth. Dairy products like milk and cheese might seem like the obvious answer, but the variety of delicious calcium options might surprise you. Protect your smile and fuel your body with foods high in calcium.
Why do we need Calcium?
Our teeth love calcium because they’re partially made from calcium compounds. As you age, however, the mineral called calcium phosphate that makes up your tooth enamel can weaken and erode. Consuming calcium-rich foods helps fortify teeth and can actually protect tooth enamel. Calcium can also contribute to healthier gums, which means it can protect against cavities and gum disease.
How much Calcium do we need?
It is recommended that adults between the ages of 19 and 50 consume 1,000 milligrams (mg) of calcium per day. Bone loss and tooth decay can increase as you age or have certain risk factors like a family history of osteoporosis. Other risk factors include taking medications that can weaken bones or being lactose intolerant.
Calcium Rich Foods to Eat
When we think of calcium, we automatically think of milk and other dairy products. If you don’t like milk, or you’re lactose intolerant, you can find calcium in a number of other delicious options such as:
- Orange juice – A cup of calcium-fortified orange juice comes packed with 300 mg of calcium. If you’re sensitive to acidic foods, however, it’s best to opt for a low-acid version or find another way to get your daily calcium.
- Fish – Fish is such a great source of calcium. Add 85 grams of sardines to your pizza for 325 mg of calcium, or choose 110 grams of heart-healthy salmon for 240 mg.
- Leafy greens. Leafy greens are a surprising source of calcium. A 70 g serving of kale is 180 mg of calcium, while the same amount of collard greens offers 360 mg for healthier teeth and bones. Mix a green salad, or if you don’t love the taste of leafy greens, mix up a smoothie with yoghurt and bananas to sweeten the flavour while still reaping the benefits.
- Beans – Baked beans have 320 mg of calcium per serving, while soybeans have 175 mg. Mix them into your favourite soup or toss them into a salad for a boost of calcium at lunch.
- Almonds. Nature’s perfect snack comes with a hefty dose of calcium. With 25 mg of calcium per 10 g, you can stash almonds in your bag for a quick pick-me-up.
When it comes to oral health, calcium is a no-brainer. It helps fortify teeth and keeps your gums healthy. You don’t need to reach for a glass of milk to meet your daily requirements. There are plenty of other calcium-rich foods in your fridge or pantry. By aiming to get your daily 1,000 mg, you’ll help protect your smile in the best way possible.
You can discuss your options with your local Karana Downs dentist book an appointment today.
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