We all wish to age beautifully with a good set of teeth and good bone structure, because they reflect our overall health and personality. To maintain good health of these two sets, just depending on sufficient intake of calcium is not enough. In fact, several other nutrients’ and vitamins are required to maintain the strength of your bones and teeth. Today, Ms. Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, and Priya Kathpal – Nutritionist, Mumbai, lists down top 20 foods for strong teeth and bones.
Apples: Stephen D’souza – Dental Student at Terna College says – apple is a natural toothbrush. It helps to stimulate your gums, increases saliva flow in the mouth and prevents cavity buildup as it cleanses the teeth surface. Plus they are loaded with various vitamins and minerals. Try eating a full apple after your dinner to clear the interior part of teeth.
Celery : is the best weapon you can use to keep bacteria inside your mouth at bay. Celery is loaded with various dental health benefits. As you chew celery, it helps in producing more saliva in your mouth which further prevents plaque production. Eat a piece of celery, once a week if you want to brush your teeth naturally.
Water: Drink as much water as you can. Water helps to clean your mouth as well as helps to clear toxins in your body which can create tooth decay. Water helps to produce saliva in your mouth which deposits essential minerals into the teeth. It also keeps your gums very well hydrated and washes away all the minute left over’s from the teeth. The best way to keep your teeth decay free is by drinking sufficient amount of water after every food intake.
Cheese : is very good choice to make your teeth strong and healthy. Cheese also contains casein, which helps in fortifying your tooth’s surface. Hence, if you are prone to cavity, start chewing a small piece of cheese to prevent decay.
Cocoa : is actually good for your teeth. It is filled with a substance which helps to reduce gum inflammation and prevents tooth erosion and decay. So start nibbling in a piece of dark chocolate, after a stressful day at work to brighten up your mood and to prevent tooth decay.
Kiwi : a great source of vitamin C. Proper amount of vitamin c in the body helps in maintaining the collagen network in your gums, prevents gum infections, fastens healing and strengthens your gum which further helps in preventing periodontal disease. sedation dentist sydney
Onions: Though you may be concerned about your stinky breath after eating a raw onion, but the benefits it offers are simply remarkable. Onions naturally cleanses your body and mouth by eliminating harmful bacteria. This action of kicking bacteria away helps in preventing tooth decay.
Sugar-free gums: Pop in a sugar-free gum after meals, to prevent tooth decay. The sugar alternative in these gums helps in preventing attack by the bacteria which can degrade tooth enamel. Plus, if you keep chewing your chewing-gum for some time you are exercising as well which will strengthen your jaw.
Sesame seeds: These tiny seeds are rich in calcium, which helps in keeping your teeth healthy and strong. Besides, sesame seeds dissolve the plaque which is formed and builds tooth enamel.
Pears : is fibrous in nature, it helps in producing additional saliva in your mouth. It also has a larger acid neutralizing effect on tooth surfaces. Eat a pears daily to keep your tooth surface strong and healthy.
Whole grains : like brown rice, wheat, oats and buckwheat are a great source of complex carbohydrates, fiber and various vitamins. Consuming sufficient amount of whole grains can keep you full for a long time. Whole grains also reduce body’s need to metabolize protein for energy. This process protects muscle tissues. Besides, it is also rich in magnesium which aids in absorption of calcium from blood into the bones to make the bones strong and healthy.
Milk : is one of the best sources of calcium. Choose skimmed or low-fat milk to keep your calorie level in check. It also contains other fortified nutrients like vitamin D, which are essential for bone health.
Dark green leafy veggies like broccoli and bok choy are good sources of calcium. Apart from this, you can also obtain your daily dose of calcium from traditional soul food favorites, collards and turnip greens. The alkaline effect of eating a diet rich in these vegetables will help you to strengthen your bones and promote bone growth by preventing calcium loss. Also, the plant sterols (steroid hormones) are converted to a hormone, calciferol, required for calcium absorption.
Oranges : are must-haves for healthy bone strength as they are loaded with beneficial nutrients like vitamins, minerals and calcium. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. Hence, try incorporating more oranges in your daily diet to help your bones become stronger and healthier.
Sardines have a very high levels of calcium and Vitamin D – both of which play a critical role in bone development. As per dietary standards, eating three ounces of canned sardines is almost equal to the calcium obtained from a cup of milk.
Salmon is a great source for omega-3 fatty acids and vitamin D. Eat this delicious fish at least twice a day to keep your bones and heart healthy and fit. website
Soy milk : is an excellent source of calcium. The calcium in soy milk is easily absorbed by the bones.
Ragi : has around 330 mg to 350 mg of calcium per 100gms of dry weight which makes it one of the most sought after cereal for improving the bone status. Include ragi in your breakfast to improve your bone health.
Tofu : is great source of calcium, protein, vitamin K and magnesium. Sneaking in small amount of tofu in your diet will boost your bone health remarkably.
Pulses: 100gms of Black gram dal (urad dal) has around 200mg of calcium. Also soyabean, Horsegram, lima beans and lentils can be included in one’s daily diet to get the required quota of calcium.
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Source website: http://healthmeup.com/photogallery-healthy-living/healthy-foods-20-best-foods-for-strong-teeth-and-bones/19488
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