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Calcium-Rich Foods: What To Eat For Healthier Teeth

Calcium-Rich Foods: What To Eat For Healthier Teeth

You are what you eat. And the impact is also visible on your dental health. A diet rich in calcium is crucial for healthy teeth and gums.

Dairy items like milk and cheese might seem obvious, but the wide range of calcium-rich food options could be surprising.

The recommended daily calcium intake for most adults is 1,000 mg, although others, such as teenagers, postmenopausal women, and older people, need more.

The link between calcium and teeth

Calcium is a mineral that is essential for developing and maintaining strong and healthy teeth. Our body uses calcium to repair our teeth’ structure, including the enamel and the dentin.

Without enough calcium, teeth can become weak and prone to cavities and other forms of damage. Calcium is also essential for the jawbone supporting the teeth. So a diet rich in calcium is vital for maintaining healthy teeth and gums.

Calcium is the most abundant mineral in the human body, and ninety-nine percent of your body’s calcium supply supports your bone structure. According to the American Dental Association (ADA), calcium strengthens and helps your teeth fight off erosion and cavities.

Requirement of calcium

The recommended daily calcium intake varies depending on age and gender.

  • Children and adolescents (ages 9-18): 1,000 – 1,300 mg per day.
  • Adults (ages 19-50): 1,000 mg per day.
  • Adults (ages 51 and older): 1,000 – 1,200 mg per day.
  • Pregnant or breastfeeding women: 1,000-1,300 mg per day.

It is important to note that these are general guidelines. Every individual’s needs may vary depending on factors such as overall health, physical activity level, and dietary habits. It’s always best to consult a dentist near you to determine the appropriate amount of calcium.

It’s also good to know that you can get calcium from different sources than supplements, such as dairy products, vegetables, fish, and fortified foods.

A list of calcium-rich food

Most people consider dairy products the best source of calcium. These products are high in calcium and easy for the body to absorb. But you can also get enough calcium from other sources.

Check the list below:

1. Milk – It’s one of the excellent sources of calcium, essential for developing and maintaining strong and healthy teeth and bones. A glass of milk contains about 300 mg of calcium, about one-third of adults’ recommended daily intake.

Grayscale Photography of Glass of Milk

It’s essential to check the nutrition label when buying plant-based milk alternatives, as some are fortified with calcium while others are not. Including other foods that are high in calcium in your diet is essential.

This will help ensure you get all the nutrients you need to maintain strong and healthy teeth and bones.

2. Cheese – The amount of calcium in cheese can vary depending on the type, but some types of cheese can be exceptionally high in calcium. For instance,

  • Hard cheeses such as cheddar, parmesan, and gouda can contain up to 707 mg of calcium per 100 grams.
  • Blue cheese can contain around 150 mg of calcium per ounce.
  • Cream and processed cheese can contain around 288 mg of calcium.

Food on Brown Board

Remember that cheese can be high in fat and salt, so you should consume it in moderation as part of a balanced diet.

Including various foods from different food groups in your diet is the best way to ensure you get all the nutrients, including calcium.

3. Yogurt – Yogurt is a good source of calcium, essential for developing and maintaining strong and healthy teeth and bones. A single serving of plain yogurt can provide around 450 mg of calcium, about 45% of the recommended daily intake for adults.

Red Raspberry on Clear Glass Bowl

Yogurt can also be a good source of other essential nutrients for bone health, such as vitamin D and protein. It’s also worth noting that Greek yogurt has a higher protein content than regular yogurt. Therefore, it can be a good option for people looking to increase their protein intake.

Remember that some types of yogurt can be high in added sugar and calories. It’s important to read the nutrition label, choose plain, unsweetened yogurt, and add fresh fruits.

4. Seeds – These tiny nutritional powerhouses are high in calcium, including poppy, sesame, celery, and chia seeds. For instance, one tablespoon of poppy seeds has 127 mg of calcium or 10% of the recommended daily value.

A Close-Up Shot of a Bowl of Chia Seeds

Sesame seeds contain 7% of the DV for calcium in one tablespoon (9 grams), plus other minerals, including copper, iron, and manganese and other vitamins and minerals necessary for healthy teeth. Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.

5. Canned fish – Canned fish, particularly those with edible bones such as sardines and salmon, can be a good source of calcium. These fish bones are often soft enough to be eaten and are rich in calcium, which is essential for developing and maintaining strong teeth.

canned fish

A three-ounce serving of canned sardines can provide up to 324 mg of calcium which is around 32% of the recommended daily intake for adults. Similarly, a three-ounce serving of canned pink salmon can provide around 181 mg of calcium.

6. Almonds – Grab some almonds if you want a quick, calcium-rich snack. One hundred grams of almonds provide 264 mg of calcium.

You can soak them the night before, eat them first thing in the morning, or use them as crunchy toppings in a bowl of oats.


Almonds also make a terrific option when you’re out and about and need a healthy snack to eat whenever you are hungry. All you need to do is pack a handful of almonds, and you are ready to go.

7. Fortified food and beverages – Many manufactured foods have calcium added to them. General Mills Total cereal, for example, contains up to 1104 mg per cup.

You can get calcium from other foods and drinks, including grain products, non-dairy milk varieties, and orange juice. However, if you consume calcium in small amounts throughout the day, it is more effectively absorbed.

A Glass of Fresh Orange Juice

Eating foods rich in calcium can help keep your teeth and gums healthy. It also aids in strengthening teeth. But you don’t necessarily need just a glass of milk to get what you need each day. Instead, try several other calcium-rich items in your pantry and refrigerator.


A calcium-rich diet can keep your teeth healthy and beautiful looking. But regular dental checkups are also crucial to avoid oral health issues. Consult your dentist for more specific information on what calcium-rich foods will be best for your teeth.

At Genuine Dental Arts, we cater to your specific dental needs and problems. So book an appointment today to get a complete dental experience at its best.