The Importance of Calcium-Rich Vegetables for Healthy Teeth

Calcium is a fundamental mineral for maintaining healthy teeth. Many people assume they are getting enough calcium by adding meat and dairy to their daily diet, but unfortunately, that isn’t always the case. However, the great news for everyone – vegetarians, vegans, and meat eaters alike – is that there are various vegetables out there that contain outstanding amounts of calcium. Besides providing us with this crucial mineral, vegetables offer an abundance of other health benefits.

Here, we will explore six delicious vegetables that can help keep your teeth healthy by increasing the amount of calcium you consume every day.

1. Soybeans

One cup of soybeans contains around 176 mg of calcium. However, since soybeans can be genetically modified and may have less calcium, it’s best to ensure your soybeans are 100% natural.

2. Spinach

This stimulating green vegetable contains approximately 58 mg of calcium per cup. Just a 100 g serving of spinach can provide 148 mg of calcium. Additionally, spinach is rich in vitamin C, manganese, vitamin A, and vitamin K. It is considered among the world’s healthiest vegetables due to its nutrient density and is a great source of phytonutrients, which help protect plants from various threats.

3. Broccoli

Vitamin K is essential for dental health, as its deficiency can significantly weaken teeth. Just one serving of broccoli provides around 92 micrograms of vitamin K, more than 100% of your daily requirement. Consuming sufficient vitamin K improves bone health by enhancing calcium absorption and reducing urinary calcium excretion.

4. Kelp

Kelp, often referred to as a “superfood,” is rich in iodine, which is crucial for optimal thyroid function and metabolism. It is one of the best natural sources of iodine, necessary for thyroid hormone production. Calcium is also abundant in kelp, making it essential for maintaining strong teeth.

5. Kale

Kale is an amazing source of calcium, offering an impressive 139 mg per 100 g serving. It also provides highly absorbable calcium. Moreover, kale contains over 45 different flavonoids, offering powerful antioxidant benefits.

6. Collard Greens

Collard greens are an excellent choice, high in calcium. A single cup serving offers 357 mg of calcium, comparable to boiled collard greens with 268 mg per cup. They can be used in cooking just like lettuce. Consider substituting collard greens for lettuce whenever possible.

These vegetables have proven records of improving dental health. Dr. Morrissey, a dentist located in Lake Oswego, Oregon, incorporates these vegetables into his routine diet and has noticed remarkable improvements in his teeth and gums.

The health of your teeth and gums can affect the overall health of your body. Ensure their well-being by meeting your recommended calcium intake. If you struggle to get enough calcium from meat and dairy products, adding these calcium-rich vegetables to your diet will significantly contribute to your dental health. Dark green leafy vegetables, as well as beans and peas, seeds, nuts, and certain types of fish, are also high in calcium. Additionally, you can increase your calcium intake through calcium-fortified orange juice, certain cereals, and breakfast bars. There are numerous ways to meet your recommended calcium intake, ensuring your teeth remain in their best health.