Milk contains several important nutrients; a glass of milk (200ml) will give you calcium, protein, iodine, potassium, phosphorus and vitamins B2 and B12. There's a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium.
Yogurt is made by bacterial fermentation of milk, a process that may boost digestive health because it produces the same good bacteria found in the gut. Plus, some yogurt contains additional good bacteria known as probiotics.
It is also a good source of Protein, Vitamin B12, Pantothenic Acid, Potassium and Zinc, and a very good source of Riboflavin, Calcium and Phosphorus.
Cheese can be high in sodium and fat, but it also delivers powerful nutrients. A 1-ounce serving can pack up to a third of your daily calcium, plus protein and vitamin D, a critical nutrient many people don't get enough of. calcium in cheese helps maintain strong bones and teeth.
NOTE: Cheese should never be taken in excess.
Sardines / Mukene
These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in Groundnuts and salads.
Note: Very good for children while growing.
Other Fish like Nile perch, Tilapia, Cat fish do contain massive calcium portions to help strengthen your teeth and bones.
One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day.
One way to get some of the nutrients is by eating the inner part of the peel and leaving the tough outer part.
Did you know? “The pith of the orange — the white part between the skin and fruit — can be sour or bitter but actually contains just as much vitamin C as the fruit itself, with a good deal of fiber.”
Though eggs only contain 6% of your daily vitamin D, they're a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.
Don't eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.
Naturally high in antioxidants for a healthier oral cavity, almost all leaves that brew tea also contain fluoride, which protects tooth enamel from decay. Green tea, in particular, also contains the antioxidant polyphenol, which protects the teeth by preventing plaque from adhering to its surface. As an added bonus, freshly brewed tea may also help eliminate bad breath for a more presentable smile.
Drinking water can ensure a clean mouth, as it washes away trapped debris between teeth that serves as a breeding ground for enamel harming bacteria. For the sake of your teeth, it is also advisable to swish and rinse the oral cavity with water after drinking or eating highly acidic or enamel-dissolving foods, such as alcohol, coffee, or lemons to keep the harsh foods from dissolving teeth surface and enamel. By keeping yourself hydrated, your body can also have a stronger immune system to potentially help ward off gum disease, which in turn, can be detrimental to tooth enamel.
Strawberries are full of antioxidants and vitamin C, which are important in maintaining the overall health of the oral cavity. Strawberries also have a natural exfoliating effect due to its malic acid content, and can also help whiten your teeth while removing enamel harming tartar. There is no need to actively rub the actual fruit on the teeth, however, as an excess of malic acid may actually do harm and dissolve tooth enamel. To keep your teeth enamel and oral cavity healthy, just incorporate strawberries in your diet, as a snack or a healthy dessert.
Essential for bone growth and mineral absorption, vitamin K can help strengthen teeth enamel when paired with vitamin D. Cruciferous vegetables, such as broccoli, are high in vitamin K and other immune-boosting nutrients that can also contribute to healthier gums and teeth. Other great sources for this vitamin include egg yolks, hard cheese, pasteurized butter, fermented grains, and naturally-cured salami.