Calcium-Rich Foods for Healthier Teeth

You’ve probably heard the saying, “You are what you eat,” but this applies to more than just good health or a trim waistline. The foods you eat also influence your pearly whites. A diet rich in calcium is essential for keeping your teeth strong to make them more resistant to decay. Calcium is the most abundant mineral in your body with 99% of its supply necessary for your bones and teeth. If you’re not eating the right foods, you can place your smile at risk of cavities, tooth loss, and many other preventable dental issues. Here’s how you can ensure you are consuming enough calcium to keep your enamel strong.

How Much Calcium Do You Need?

Your enamel is the hard outer layer of your tooth that protects the softer underlying dentin and pulp. Although it is stronger than some metals, it is not indestructible. Not to mention, enamel does not grow back. Once you’ve lost it, it’s gone for good. 

Calcium helps protect your enamel to make it more resistant to erosion and cavities. According to the Institutes of Health, adults between the ages of 19 and 50 should consume 1,000 mg of calcium daily. With the risk of bone loss and tooth decay increasing with age, you may need to adjust your daily intake to keep your smile protected. Certain health issues, like osteoporosis or lactose intolerance, can also raise your risk of bone loss or cavities. 

Foods High in Calcium

You will find many calcium-fortified foods on the market, but there are many natural sources of the vital mineral, including:

1. Milk: 1 cup of milk provides 200 mg of calcium, which is about 20% of your daily value.
2. Cheese: Cheese is an excellent source of calcium, especially parmesan, Romano, and goat cheese.
3. Yogurt: Yogurt provides about 296 mg of calcium, which is equivalent to 30% of your daily value. It’s best to choose low-fat varieties for maximum benefits.
4. Canned Fish: A single can of sardines contains 351 mg of calcium, while canned salmon contains 202 mg per can.
5. Dark Leafy Greens: Collard greens, spinach, kale, and other dark leafy greens are excellent sources of calcium. They can be blended into a breakfast smoothie or eaten as a salad along with your dinner.
6. Seeds and Nuts: Poppy seeds might be small, but they are loaded with 127 mg of calcium per tablespoon. Not to mention, almonds contain 75 mg of calcium per ounce for a great snack that supports a healthy smile.

Besides brushing and flossing, choose the foods you eat carefully to ensure your teeth last for a lifetime. With enough calcium in your diet, you’ll support a healthy mouth and body.

About Dr. Ulysses L. Marable III

Dr. Marable earned his dental degree from the Medical College of Georgia School of Dentistry and has regularly continued his education in many specialties, like dental implant planning and placement. He is a member of the American Dental Association and the Georgia Dental Association. Request an appointment through our website or call (478) 607-5448.