When it comes to minerals, human beings have more calcium in their body than anything else. According to the National Institutes of Health (NIH), 99 percent of calcium resides in the bones and teeth. Calcium gives the enamel of your teeth the strength they need to regulate the temperature of food and drinks you consume, protect against tooth decay, and guard against tooth erosion.

Enamel is the Body’s Hardest Substance

Many people associate calcium with strong bones, but fewer associate calcium with strong teeth. They also tend to be surprised when they hear that enamel is the strongest substance in the human body and is even stronger than bones. However, a diet lacking in calcium or having certain diseases can weaken tooth enamel and make tooth loss more likely as people age.

How Much Calcium is Enough?

The NIH recommends that adults under the age of 50 consume 1,000 milligrams of calcium per day through foods and drinks. They should consider supplements if that is not possible. Adults older than 50 should try to consume even more calcium to offset the increased risk of bone loss and tooth decay that comes with aging. People who are lactose intolerant or take certain medications also have a higher risk of developing these problems.

Top 10 Calcium-Rich Foods and Beverages to Include in Your Diet

The United States Department of Agriculture recommends that Americans include the following items in their diet as often as possible:

• Almonds: This quick snack contains 75 grams of calcium per ounce.
• Beans: Beans are easy to add to chili or soup if you do not like eating them plain. White beans have the most calcium at 139 milligrams per cup, followed closely by navy beans at 123 milligrams per cup.
• Canned fish: At 351 milligrams per can, people with dairy allergies can get plenty of calcium with this food choice.
• Cheese: As with most dairy products, cheese is high in calcium and can easily help you reach the 1,000 milligram per day target. Parmesan cheese has the most calcium at 336 milligrams per ounce.
• Dark leafy green vegetables: One cup of collard greens contains 83 milligrams of calcium, while kale has 38 and spinach has 30.
• Fortified foods and beverages: Even processed foods can be a good source of calcium, including cereals and juices.
• Milk: At 200 milligrams of calcium per cup, drinking a glass of milk is a simple way to get the calcium your teeth and bones need.
• Seeds: Several varieties of seeds are high in calcium, including poppy seeds at 127 milligrams per tablespoon and sesame seeds at 88 milligrams per tablespoon.
• Tofu: One piece of tofu, which already contains calcium-rich soybeans, contains 176 milligrams of calcium.
• Yogurt: A single cup of plain yogurt provides 300 milligrams of calcium, while Greek yogurt comes in slightly less at 200 milligrams of calcium per cup.

Schedule an Appointment

For more pointers on how to keep your teeth healthy or if you would like to schedule an appointment, find your local Ideal Dental office today.