Calcium Rich Foods For Teeth: Importance and Sources

calcium rich foods

If you want your bones and teeth to stay strong then you need Calcium, Phosphorus and Vitamin D. Calcium-rich foods for teeth help to strengthen your enamel and prevent tooth loss.

Hence, it is an important mineral.

If you have a calcium deficiency then your body takes this mineral from your teeth and bones where it is aplenty.

That weakens your enamel and bones making you susceptible to decay and tooth loss.

If you are suffering from a calcium deficiency in teeth, this article is for you.

Learn how that can be harmful to your oral health and what you can do to restore it.

Calcium importance for Teeth


Importance of Calcium Rich Foods For Teeth and Gums

A whopping amount of Calcium assists the bone and teeth function. Around 99 percent!

Since a huge amount of it is stored in the bones and teeth then they weaken when the body faces a deficiency.

The deficiency propels the body to take the mineral from the teeth hence resulting in making bones less dense and weakening teeth.

This mineral is found also in the saliva.

The saliva helps remineralize the enamel when they lose minerals like phosphorus and calcium.

Calcium makes the enamel stronger.

That is the harder outer layer of your tooth and contains about 96 percent minerals.

Hence, calcium is part of the composition of the enamel.

It keeps it strong, prevents enamel erosion and tooth cavity.

However, weak bones and tooth decay is caused by the deficiency of this mineral.

This is because the enamel weakens and this allows the bacteria to attack the tooth deeply while it lacks its defense.

Moreover, as bone health decreases, there is a high risk of gum disease and eventual tooth loss.

As the tooth loosens up, gum disease risk increases furthermore the jaw bone weakens too.

Therefore, having a lack of calcium can adversely affect your oral health.

It can also affect your overall health.

It holds the bones but is also useful in blood clotting, helps in the proper functioning of nerves and muscles.

Furthermore, it can lead to osteoporosis.

Lactose Intolerance can further weaken bones making you susceptible to bone health problems.

Moreover, if you eat a calcium-rich diet then that results in the burning of fats.

So, it also aids in reducing weight.

It is a very useful mineral for your entire body and is absorbed calcium gets into your body with the help of Vitamin D.

People between 19 to 50 years should take 1000 milligrams.

boy eating broccoli

Deficiency Symptoms

A deficiency symptom is noticing whether your tooth has weakened.

As the bones become less dense and weak, they may not be able to hold teeth.

According to a study, people with less calcium daily intake lost a tooth every 2 years.

Throughout the body the bones mass decreases which increases the risk of osteoporosis as well as fractures.

If it worsens then it can lead to abnormal heart rates, numbing of fingers along with a tingling sensation and convulsions.

If you want to prevent it, you should increase your calcium intake using food or supplements.

Though, you also need to remember that Vitamin D and Phosphorus help in their absorption and bone-strengthening properties. More on that later.

Men of all ages can take up to 1000mg of calcium daily.

Women under 50 should take 1000mg while those above 50 years should increase it to 1200 mg because of the greater risk of osteoporosis after menopause.

Younger children of ages four to eight years old need about 800 mg.

Three glasses of milk can fill up this quantity.

Those above 9 years of age will require 4 glasses of milk to get up to 1300 mg.

Calcium is very important for infants as it helps in the development of enamel in both their baby and permanent teeth.

Once the teeth erupt, it helps to mineralize the enamel and prevent it from cavities in kids.

These new teeth are especially vulnerable to decay however, the calcium intake through milk helps protect them.

You can prevent the symptoms and consequences of the deficiency by observing good oral care and introducing external sources of calcium in your life.

These can come from the supplement those mentioned above or by consuming foods and drinks that are rich in the mineral.

Let’s discuss that below!

Calcium-Rich-food for teeth


Calcium-Rich Foods and Sources For Teeth

Dairy Products

The most prominent sources of calcium are in dairy products such as milk, cheese and yogurt.

Milk is the best source of calcium. A single glass can give you about 200 mg.

Hence, if you drink a glass or enjoy it with cereals then you are getting a good dose.

Similarly, cheese especially Parmesan cheese is loaded with calcium.

There is about 336 mg of the mineral in it per ounce.

Right next to it are Romano and Goat cheese.

Whole milk yogurt contains about 296 mg of mineral in one cup while Greek yogurt has a lesser quantity of 200 mg.

taking calcium rich food and drinks

Nuts, Beans and Seeds

Among nuts, almond is a rich source of calcium.

These crunchy snacks can give you a dose of up to 75 mg in about one ounce.

You can munch them on your way while replenishing calcium inside your body.

Using beans in soups and dishes is another source of the mineral.

White beans contain 139 mg and navy beans up to 123 mg.

Moreover, eating seeds can also increase the mineral content.

You can easily add them to your dish.

Examples include poppy seeds with 127 mg quantity of calcium per tablespoon, celery seeds with 115 mg, chia with 90 mg and sesame seeds with 88 mg.


Fish and Vegetables 

While canned fish isn’t the most healthy thing to eat, it is actually loaded with this mineral.

A single can of sardines contains about 351 mg and that of salmon contains 202 mg.

Plus, let’s not forget vegetables.

Leafy green vegetables are a great source of vitamins and minerals.

These include spinach, kale and collard green.

You can take them as a side dish, a healthy smoothie or as a vegetable salad.

Collard greens contain 83 mg of the mineral whereas kale contains 38 mg and spinach 30 mg in a single cup.

Moreover, there is Tofu.

This food item is more popular in East Asia.

It is made from soybeans hence it naturally contains calcium.

However, there is special tofu that includes calcium sulfate.

It is very high in calcium content, up to 861 mg per half-cup.

Fortified Drinks and Food Products 

Certain drinks such as orange juice, sports drinks and nondairy milk come fortified in calcium.

So do foods like grains and cereals.

Dried figs and fortified soy are also good sources of calcium content.

They contain a huge quantity of minerals in just one serving.

Though you should not take your daily calcium intake in one go.

Rather there are more health benefits in taking small doses spread across the day.

This results in its better absorption and utilization for bones and teeth.

calcium rich food diet

Adding Vitamin C, D and Phosphorus to Diet

Moreover, you should take Vitamin C, Vitamin D and phosphorus in addition to Calcium.

Vitamin C is essential for gum health, Vitamin D aids in absorption and Phosphorus strengthens teeth.

Vitamin D is present in eggs and fortified orange juice, Vitamin C is rich in citrus fruits whereas phosphorus is in aplenty food items such as:

  • Soybeans
  • Eggs
  • Meat
  • Poultry
  • Fish
  • Almonds
  • Cereals
  • Grapes
  • Wheat Germ
  • Cucumbers
  • Tomatoes
  • Citrus Fruits

Therefore, you should eat a healthy diet containing all of these minerals and vitamins.

These nutrients are not only good for your oral health but are also vital to your growth and body health.

Though, you also need to avoid some unhealthy foods and drinks while adopting good oral habits.

eating and drinking healthy foods to prevent deficiency and get healthy teeth

Preventing Deficiency

Firstly, avoid drinking sodas and alcoholic drinks.

They increase phosphate levels inside your blood.

As a result, they end up leaching calcium off the bones.

Moreover, they hinder the absorption of it in bones.

These drinks are generally unhealthy for your teeth too.

However, they are especially responsible for reducing calcium levels inside your bones.

Also, quit smoking which isn’t great for your oral health.

What you can do instead is to maintain perfect oral hygiene.

Brushing twice and flossing once a day is crucial.

Though brushing teeth in the right manner is important too.

Change your toothbrush once the bristles become frail every 2 to 3 months and use only one with soft bristles.

Compensate for Vitamin D deficiency by taking 600 to 800 IU daily.

Though you can also eat natural sources like eggs and go out in the sun.

Also, take regular doses of calcium-rich foods and supplements of 1000 to 1200 mg daily.

Eat dark green vegetables and leafy green vegetables.

Fill your diet with fruits, low-fat dairy, lean proteins, and whole grains.

Besides that, you should also keep your body healthy by eating moderately to maintain a good weight and remain fit by exercising regularly.

However, if you notice your teeth loosening up then you should seek medical advice from your dentist soon.

This results from calcium deficiency but also other problems like lactose intolerance and poor gum health.

If you do not remove plaque efficiently then it could be a sign of periodontitis.

Hence visit your dentist regularly.


Calcium for teeth is essential to maintain oral health and strength of enamel.

Without it, your dental health will suffer from decay, cavities and erosion.

So, if you skip on calcium rich foods, take it now to replenish calcium levels.





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