7 Non-Dairy Foods, Rich in Calcium for Your Teeth

Caring for your teeth is not just brushing and cleaning your teeth every day, but includes paying attention to the food you eat.

One of the most important nutrients for healthy teeth is calcium. Calcium strengthens the enamel which is the hardest outer layer of teeth which is the layer of your tooth's defense against erosion and cavities. To protect your teeth, the recommended daily amount of calcium is 1,000-2,000 mg. Many people consume dairy products such as milk, cheese and yogurt as their main calcium intake.

If you suffer from lactose intolerance or need to limit dairy products, there are a number of foods that can still give you the calcium you need. Calcium is naturally contained in some foods, while other foods such as juice, tofu and even waffles, are now fortified with additional calcium.

Here are some non-milk options to help keep your body and smile strong.

1. Orange juice with calcium added

Oranges naturally have little calcium, but many orange juice varieties (already a major source of vitamin C) are now fortified with calcium. For example, frozen orange juice from concentrates with additional calcium contains 1514 mg of calcium per cup. It fulfills your daily recommendations with just one glass! Juices, however, can be high in sugar, so drink in moderation. If your child drinks juice, make sure to meet the recommended age limit.

2. Tofu with Additional Calcium

When fortified with calcium, tofu is the best choice for your teeth. Raw tofu with extra calcium can contain 861 mg of calcium per half cup. Tofu without the addition of calcium around 100-200 mg per serving. Tofu is naturally gluten free and does not contain cholesterol. Tofu is also an excellent source of protein, so add it to the batter, stir-fry, salad, and any dish.

3. Canned fish

Canned sardines (569 mg per cup) and salmon (241 mg per cup) can benefit the body if you eat the bones. Bone is where most of the calcium is. Because the bones are soft, you can mash until soft and serve without disturbing the enjoyment of the dish.

4. Peas

Nuts give you protein, fiber and lots of vitamins and minerals, in addition to being a source of calcium. In just one cup, soybeans contain 515 mg of calcium, white beans contain 485 mg and red beans contain 359 mg.

5. Almond nut

With 246 mg of calcium per cup, almonds are a great snack that contains healthy fats, fiber, magnesium, and vitamin E. Take a handful of afternoon snacks instead of eating sweet snacks, and you will feel full until dinner.

6. Green Leafy Vegetables

Green leafy vegetables like kale (179 mg per cup), frozen collard vegetables (357 mg per cup) and cooked spinach (257 mg per cup) give you plenty of calcium. They are also a source of energy, low in calories and high in fiber.

7. Soy milk

If you can't drink regular milk, fortified soy milk can be a good substitute for calcium. On average, calcium-enhanced soy milk contains 340 mg per cup (compared to around 61 mg per cup if not fortified). There are many flavors available, so check the label when you shop to make sure you get the calcium you need (and be careful with added sugar). Drink it alone, use it in cereal or add it to your morning coffee.

Always consult your dental and oral health problems with the best dentists and dental clinics in Bali.

BIA Dental Center

Jl. Sunset Road No.86A, Seminyak, Badung, Bali Indonesia 80361.

+6282139396161

Source:

https://www.mouthhealthy.org/en/nutrition/food-tips/8-non-dairy-calcium-rich-foods-for-your-teeth