Calcium: The Infamous Nutrient Essential for Dental Health
Surely, you’ve been told to drink your milk because it contains calcium, which is good for your teeth. Chances are you’ve reminded your child of the same thing. Most people are aware that the calcium in dairy products is important for dental health, but they may not understand how or why calcium protects the teeth. Keep reading for a deeper exploration of the link between calcium and dental health.
How Does Calcium Protect Your Teeth?
Calcium is a mineral that largely plays a structural role in your body. It is a vital component of bone tissue and also of the hard, outer covering on your teeth called enamel. Without enough calcium, the bones grow weak and the teeth become softer and more porous. Calcium intake is especially important during childhood when the bones and tooth enamel are forming.
To understand how calcium protects your teeth, you first need to understand a little about how tooth decay occurs. When you eat, carbohydrate particles build up on your teeth. Oral bacteria eat these carbohydrates and secrete acids. Those acids damage your tooth enamel, leading to cavities.
The stronger your tooth enamel, the better it is able to resist these acid attacks. People who do not get enough calcium and therefore have weaker enamel are more prone to cavities. They may even develop hypocalcification, a condition in which the tooth enamel becomes thin, weak, and chalk-like. Hypocalcification is actually quite common in children and can affect both the baby and adult teeth.
How Much Calcium Do You Need for Healthy Teeth?
The Food and Nutrition Board at the Institute of Medicine of the National Academies has established Recommended Daily Allowances, or RDAs, for calcium based on age. If you meet the RDA for calcium, you should have enough calcium in your diet to keep your teeth and the rest of your body healthy. The RDAs for calcium are as follows:
- Children ages 0–6 month: 200 mg
- Children ages 7–12 months: 260 mg
- Children ages 1–3 years: 700 mg
- Children ages 4–8 years: 1,000 mg
- Children ages 9–18 years: 1,300 mg
- Adults ages 19–50 years: 1,000 mg
The need for adequate calcium begins in infancy. Babies who do not get enough calcium are more likely to have weak, decay-prone enamel later on. If you are nursing your child, they should get enough calcium as long as you are consuming enough calcium.
Using a nutrition calculator or nutrition app to track your own calcium intake and your child’s calcium intake over a few days is a good way to determine whether you’re meeting the RDA for calcium.
What Are Some Good Food Sources of Calcium?
Dairy products are notorious for being high in calcium. An eight-ounce glass of milk contains about 299 mg of calcium, which is about one-third of the RDA for a child between the ages of four and eight. Eight ounces of yogurt contains even more calcium — about 415 mg — and 1.5 ounces of cheddar cheese contain 307 mg.
However, dairy products are not the only good sources of calcium. Some other kid-friendly calcium sources include fortified orange juice, beans, and almonds. Leafy greens, like spinach and kale, are also good sources of calcium. While your child may not be too keen on eating them in a salad, you can add a handful or two to a fruit smoothie without changing the flavor too much.
Just make sure you offer fruit juices and smoothies in moderation since they can be quite high in sugar, which promotes tooth decay. Have your child rinse their mouth with water after drinking fortified orange juice or a smoothie.
Good dental hygiene practices, like brushing and flossing, are important for your child’s oral health. However, you must also make sure they are getting enough calcium. If you have any questions about the role calcium plays in dental health, or if you would like to schedule a check-up and cleaning appointment for your child, contact Snodgrass-King Dental.