Everyone wants good teeth and healthy bones, and the best way to ensure this happens is through your diet. Getting the right amount of calcium, in addition to a sufficient intake of vitamin D which aids calcium absorption, helps to achieve this and reduce the risk of osteoporosis. A balanced diet of fruit, vegetables, lean protein and low fat dairy will provide your body with the necessary nutrients it needs to stay healthy.
Fruit and vegetables are a vital element of any balanced diet – packed with fibre, anti-oxidants and a wealth of vitamins and minerals, they are a low fat ingredient for a healthy body. Apples are great for your teeth, as they aid the production of saliva to keep the mouth clean and prevent cavities from building, as well as cleaning the tooth’s surface. Likewise, celery is great for minimising the build-up of bacteria in your mouth to prevent decay and cavities.
Calcium-rich foods are, of course, required for a good skeletal structure. Cheese, yoghurt and milk are all brilliant sources of this, in addition to protein and vitamin D. Many people aren’t aware that cheese also contains casein, which helps to improve the tooth’s surface. If you want to get calcium from other sources too, green leafy vegetables should be your next port of call. Foods such as broccoli, bok choi and spinach are great sources of calcium, as well as being rich in iron which is vital for your body.
Whole grains, such as wheat, oats and brown rice, are brilliant for getting your intake of fibre and a variety of vitamins. In addition to helping you stay fuller for longer, whole grains are a good source of magnesium which is useful in helping your body to absorb calcium from the blood into the bones to improve their condition.
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