Calcium-Rich Foods to Make Your Teeth Stronger
You are what you eat - that’s true. But your teeth can also get affected by what you eat. So, when it comes to taking care of the teeth, nutrition is just as essential as brushing the teeth and visiting the dentist. Since your overall health plays a vital role in your oral health, it becomes essential to consume a calcium-rich diet for strong teeth and gums.
Here’s how calcium is good for your teeth - According to the American Dental Association (ADA), calcium makes the enamel stronger and fights tooth cavities and erosions. It is the most abundant mineral found in the body, and almost all the body’s calcium supply supports the structure and function of your bones and teeth. Adults between the ages of 19 to 50 are recommended about 1000 mg of calcium per day.
How does lack of calcium affect teeth?
When the body has a calcium deficiency, it starts taking calcium from the bones and teeth, which invariably weakens them. This increases the risk of tooth decay, damage, irritated gums, brittle teeth, and a host of other dental problems. Thus, consuming calcium-rich foods is essential for the health of your teeth and gums.
Calcium-rich foods for strong teeth
Here are some calcium-rich foods for teeth -
One of the most popular sources of calcium, milk is an excellent food for healthy bones and teeth. Most of us (unless you’re vegan) consume milk daily either with tea or coffee or even by itself. Did you know having one cup of milk can provide 20% Daily Value (DV) or 200 mg of calcium? Now you do. So, maybe it’s time to add more milk to your favorite cereal.
Curd or yoghurt is another great source of calcium- one serving, or cup of plain whole milk yoghurt can provide 30% DV or 296 mg of calcium. If you are eating Greek yoghurt, then it gives a slightly lesser DV i.e. 200 mg in one cup, but that’s still plenty. You can eat it with fruits or granola anytime during the day for a healthy dose of calcium for your teeth.
Another calcium food for teeth, cheese is great (or should we say grate) for your daily calcium requirement. Different types of cheese are beneficial for your health- parmesan cheese provides 336 mg per 28 gms. You can also eat goat cheese and Romano cheese based on your preference.
Indian diet is incomplete without regular preparations of spinach, and for a good reason- this antioxidant-rich superfood is a very good, non-dairy source of calcium, among other health benefits. Other dark leafy greens such as kale or collard greens are also good sources of calcium.
Almonds are also loaded with calcium. You can either soak them overnight and eat them first thing in the morning or sprinkle them over your favorite cereal or snack as crunchy toppings. They also make for a great power-packed snack that you can eat when you’re out and about and need something healthy to munch on whenever you feel hungry - just pack a handful of almonds, and a healthy sweet dip (optional) of your choice and you’re good to go.
Beans are also naturally rich in calcium. They are not only tasty but also versatile- you can easily add them to your soups, curries, and salads. While White beans have the highest amount of calcium with 139 mg in a cup, Navy beans and edamame (baby soybeans) have 123 mg and 98 mg, respectively.
Although processed foods and beverages aren’t always recommended, some come fortified with calcium, such as orange juice, non-dairy milk, and certain grain products. So, it is a good idea to have these fortified foods and drinks in small amounts to meet your daily calcium requirement.
‘Prevention is better than cure’ - the best way to prevent calcium deficiency is following a healthy, calcium-rich diet and monitoring your calcium intake consciously. Along with these healthy, calcium-rich foods, also make sure that you practice a good oral care routine. It is important to brush twice a day (once in the morning and once before bed). For better results, you can use advanced dental products such as the Oral-B electric toothbrushes . Don’t forget to floss at least once a day (preferably at night,) and rinse with an antibacterial mouthwash regularly. You can also consult with your doctor and use enamel strengthening toothpastes.
Read more about how to brush your teeth and other oral care tips.