Your diet can have a significant impact on your health. Certain foods provide more oral health benefits than others. Calcium-rich foods can make it easier for your teeth to work harder.
While dairy products like cheese and milk might seem obvious, there are many delicious calcium options. Calcium-rich foods can help you maintain your smile.
What’s the connection between Calcium and Teeth
Calcium is the most common mineral in the body. 99 per cent of your body’s calcium intake supports the structure and function of your teeth and bones.
According to the American Dental Association calcium strengthens your tooth’s hard outer shell, called the enamel. It also helps you fight cavities and erosion.
How much Calcium do You Really Need?
According to the National Institutes of Health (NIH), adults between the ages of 18 and 50 should consume 1,000 milligrams (mg), of calcium each day.
If you are older or have a history of osteoporosis, your chances of tooth decay and bone loss may increase. You could also be at increased risk from taking medication that can weaken your bones or being lactose intotolerant.
Which foods are high-calcium?
If you have a calcium problem, supplements can be taken. You can still eat healthy, high-calcium foods to meet your daily needs.
Consider adding these 10 calcium-rich foods into your meal planning. All nutrition information is provided and maintained by the U.S. FoodData Central of the Department of Agriculture.
Milk
You’re probably familiar with the question, “Got milk?” If you’ve ever been asked “Got milk?” then you already know that cows milk is one the most cost-effective sources of calcium. One cup contains 200mg calcium and 20% Daily Value (DV). Enjoy a glass with breakfast, or with your favorite cereal.
Cheese
Cheese is an outstanding way to meet your daily calcium requirements, as it contains the majority of dairy products. Parmesan cheese is the most calcium-rich cheese with 336 mg per ounce. Romano and Gruyere are closely followed by goat cheese.
Yogurt
Yogurt rounds off this trio of dairy calcium sources, with 296mg of calcium (or 30% DV) in one cup plain whole milk yogurt. Greek yogurt has 200 mg of calcium per cup. You can make yogurt sweetened with granola or fruit.
Canned Fish
Canned fish may seem like a great place to start when you’re trying to find non-dairy, calcium-rich foods. A single can of canned sardines packs 351 mg of calcium. Salmon canned in cans comes in second place with 202mg per can.
Seeds
Candid fish may not be your favorite choice, but you can add calcium to your diet by eating various seeds. Poppy seeds contain 127 mg of calcium per tablespoon. You can also add a tablespoon of celery seed (115 mg), chia (90 mg), or sesame seed (88 mg) into your next recipe.
Dark Leafy Greens
There are many health benefits to dark leafy greens like spinach, collard greens and kale. One cup of raw collard leaves contains 83mg, while kale or spinach provides 38 mg and 30 respectively. These greens can be cooked down and blended into a delicious side dish or breakfast smoothie.
Almonds
Almonds are a quick and easy snack that is rich in calcium. These crunchy nuts contain 75 mg of calcium per an ounce, so you can easily stash them in your bag to get a quick boost.
Beans
For another nutritious, filling option, add beans to soups and chilis. White beans have the highest amount of calcium at 139 mg per cup. Navy beans come in second with 123 mg. Edamame, the baby form from soybeans, has 98 mg per cup.
Tofu
Tofu is made from soybeans and naturally rich in calcium. A 3.5 oz portion contains about 176 mg. You can buy tofu with calcium sulfate at a staggering 861 mg per half cup.
Fortified Foods & Beverages
Many processed foods can be fortified to include calcium. General Mills Total can contain as high as 1330mg per cup of cereals. Calcium can also be added to other beverages and foods, including orange juice, non-dairy types of milk, and grains products. However, calcium is healthy foods.