Calcium and Teeth: Things You Need to Know
Calcium plays the leading role when it comes to strength and protection of your teeth. However, there are two other main characters: Phosphate and vitamin D. The first one combines with calcium to develop teeth structure during the first 13 years of your life. On the other hand, vitamin D helps the absorption of both of these minerals and decreases inflammation of the gums.
What calcium protects you from
Have you ever heard about calcium deficiency? This condition occurs when there isn’t enough intake or absorption of calcium, and it has a lot of symptoms ranging from weak nails to back pains. If the deficiency continues for long periods, it can lead to osteoporosis, which affects the jawbone, and all bones in general, which can lead to teeth loss.
Adults need the right amount of calcium in their diet
It is common knowledge that children should have enough calcium in their diet for having strong and healthy teeth. Nevertheless, adults need calcium just as much – even when their teeth structure is fully developed. The ideal calcium intake for adults between 19 and 71 years is about 1000mg a day; and for adults of over 71 years of age, is 1200mg.
Note: It is essential to ask your dental specialist about the calcium intake you should be getting because it can vary based on conditions like pregnancy, menopause, diabetes, etc.
Calcium doesn’t always have to come from dairy
This vital mineral exists in dairy products such as milk, cheese, yogurt, and even ice cream. However, don’t worry if you’re lactose intolerant! There are many other foods you can eat to keep the teeth strong and healthy.
Brown rice, oranges, cabbage, beans, broccoli, seeds like chia and sesame, sardines, salmon, and some cereals are also rich in calcium. And you can even opt for taking supplements instead of eating those foods.
Vitamin D and phosphorus are critical for dental health, too; you can find the first one on natural sunlight, eggs, tuna, some cereals, and dairy products. Phosphorus is abundant in wheat germ, almonds, meat, poultry, fish, eggs, grapes, lemon, orange, cucumbers, and tomatoes.
Note: Keep in mind that calcium can’t be absorbed all at once, so divide your intake into three or four portions throughout the day for better absorption. Also, remember to get a general checkup each year to find out how your calcium levels are doing.
In general, if you have a balanced diet, your teeth should be strong and healthy. If you want to keep them white, check out this list article that will help you out.
Other ways of protecting your teeth
Along with a diet rich in calcium, remember brushing your teeth at least twice a day, and flossing once a day to prevent tooth decay. It is recommended to do it thoroughly for at least one minute each time. Avoid sugary foods and drinks to keep the risk of cavities low, and schedule a dental checkup with your dentist at least twice each year to prevent any issue.