Foods naturally high in fluoride prevent tooth decay.

foods rich in fluoride

Eat foods naturally rich in fluoride, in order, to prevent tooth decay and bone fractures! Besides, fluoridated water and toothpastes with fluoride, chocolate powder and chamomile tea are the best sources!

Health benefits of fluoride

Fluoride is a mineral which is naturally present in many foods and water.

It’s popular for inhibiting and even reversing tooth decay. Actually, fluoride is crucial for strong teeth and bones. It stimulates new bone formation! In fact, bones and teeth store about 99% of fluoride in the body.[1]

Bacteria in the mouth produces acid that damages the tooth enamel, causing demineralization. Tooth enamel is particularly rich in minerals.

On the other hand, fluoride promotes the mineralization of bones and teeth. During mineralization, minerals, such as calcium and phosphorus, are transferred to enamel, strengthening it, and preventing tooth decay. Minerals should be replenished faster than lost, in order, to prevent the development of cavities.

What’s the recommended daily dose of fluoride?

The daily recommended intake of fluoride is 4 mg for men and 3 mg for women. Teenagers need daily doses of only 3 mg. Children have even lower daily needs.

The main sources of fluoride are fluoridated water and toothpastes containing fluoride, but we can get high doses from foods as well.

Foods rich in fluoride

Fluoride is widely found in nature. It’s present in soil and water. But, every region has different concentrations. Hence, foods and beverages may have completely different amounts of fluoride, depending on the region, agriculture methods, and even packaging materials![2]

Powder chocolate, collard greens, and pumpkin seeds are the richest plant-based sources of fluoride.

On the contrary, besides shrimps, foods from animal sources aren’t particularly high in fluoride. Especially, milk and eggs contain negligible amounts.

Chamomile tea is the richest beverages in fluoride. It’s the easiest way to naturally boost your daily intake of fluoride. Thus, drinking tea regularly may protect your teeth and bones!

animal
products
mg/100gplant-based
foods
mg/100gbeveragesmg/100g
shrimps0.18chocolate powder0.52chamomile tea0.37
turkey0.041collard greens0.193coffee0.091
pork ribs0.038pumpkin seeds0.164beer0.044
chesse0.034corn flour0.059
tuna0.031rye flour0.051
beef0.022barley flour0.051
chicken0.015carrots0.047
yogurt0.012potato0.044
egg0.005rice0.041
milk0.003bread, white0.039
bread, whole wheat0.039
spinach0.038
peanuts0.028
lentils0.025
chickpeas0.022
The richest common foods & beverages in fluoride.

Furthermore, oysters, raisins, oatmeal, tomato, asparagus, banana, grapefruit, and apple have small amounts of fluoride.

Most fruits contain only traces of fluoride, though.

Also, salt can be a good source of fluoride. In fact, salt fluoridation is the cheapest method for preventing tooth decay.[3]

Last, but not least, beverages containing fluoridated water can significantly increase your daily fluoride intake.

Can I get enough fluoride from diet?

Actually, most people in the United States consume adequate amounts of fluoride through food and fluoridated tap water.

Should I use toothpaste with fluoride to meet my daily needs?

Most toothpastes contain fluoride. Fluoride during brushing is well absorbed. Fluoride from toothpaste is more effective for preventing cavities, as compared to fluoride from drinking enriched water.

It’s vital to avoid drinking water or even using mouthwash after brushing. You want to leave toothpaste’s fluoride as long as possible on your teeth.

Adults ingest about 0.1 mg of fluoride from toothpaste per brushing. Children may ingest up to 0.3 mg, though. They can’t control their swallowing as much.

Thus, brushing your teeth twice a day with a toothpaste with fluoride will give you a fluoride dose of 0.2 mg.

Can I get too much fluoride from food, water, or toothpaste?

The daily upper dose for fluoride is 10 mg. But, fluoride toxicity is almost impossible to achieve from water or toothpaste containing standard levels of added fluoride. For instance, a person weighting 165 lbs (75 kg) should consume about 375 mg of fluoride to experience severe side effects.

Certainly, these high doses are rather impossible to occur from food.

Fluoride toxicity may occur from accidents, such as ingesting medical products containing high amounts of fluoride

Common side effects of fluoride toxicity are nausea, vomiting, abdominal pain, or diarrhea.