Fluoride

Mineral associated with preventing dental cavities

  • Absorbed in the gut, stored in bones and teeth
  • Strengthens enamel; makes teeth less susceptible to decay
  • Bottled and well water don't contain fluoride

Health Benefits:

  • maintain strong teeth, bones
  • helps prevent tooth decay
  • prevent the growth of harmful oral bacteria
  • essential for normal bone growth

Low intake of Fluoride

Symptoms of low Fluoride intake

  • Fracture of hip, long bones
  • Gum disease
  • Heart disease, Stroke (result of gum disease)
  • Tooth decay

Causes of low Fluoride intake

  • Can cause cavities or abscess
  • Can cause weak bones, osteoporosis

Excess intake of Fluoride

Symptoms of excess intake of Fluoride

  • Abdominal pain
  • Abnormal taste in the mouth (salty, soapy)
  • Discolored teeth, white patches
  • Irregular or slow heartbeat
  • Muscle spasm, weakness
  • Nausea, Vomiting

At risk for excess Fluoride

  • Bone tissue can accumulate and affect mobility
  • Can cause tendons and ligaments to calcify
  • Can weaken bone structure
  • Skeletal fluorosis can lead to joint stiffness, pain

Fluoride Content in Foods

Foods High in Fluoride

FoodServing SizeFluoride
Black tea brewed1 cup883.8 mg
Tonic water16 oz402 mg
Grape juice w/vitamin C1 cup349 mg
Soda12 oz299.8 mg
Tea, instant1 cup299.8 mg
Chardonnay, White wine5 oz297 mg
Blue crab, canned1 cup283.4 mg
Root beer12 oz262.7 mg
Shrimp, canned1 cup257 mg
Water w/fruit flavors1 cup247.7 mg

Foods Low in Fluoride

FoodServing SizeFluoride
Peanut butter1 Tbsp0 mg
Macaroni, plain, cooked1 cup0 mg
Banana, medium1 serving0 mg
Carrot, medium1 serving0 mg
Egg, cooked, large1 serving0 mg
Tomato, raw, medium1 serving0 mg
Cheddar cheese1.5 oz10 mg
White, Whole wheat bread1 slice10 mg
Asparagus, cooked4 spears10 mg
Chicken, cooked3 oz10 mg

References

Fluoride. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Fluoride, F (µg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1099
Nutrients: Fluoride, F(µg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/fluoride.pdf

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