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
| Food | Serving Size | Fluoride |
|---|---|---|
| Black tea brewed | 1 cup | 883.8 mg |
| Tonic water | 16 oz | 402 mg |
| Grape juice w/vitamin C | 1 cup | 349 mg |
| Soda | 12 oz | 299.8 mg |
| Tea, instant | 1 cup | 299.8 mg |
| Chardonnay, White wine | 5 oz | 297 mg |
| Blue crab, canned | 1 cup | 283.4 mg |
| Root beer | 12 oz | 262.7 mg |
| Shrimp, canned | 1 cup | 257 mg |
| Water w/fruit flavors | 1 cup | 247.7 mg |
| Cream of wheat | 1 cup | 237 mg |
| Coffee, brewed | 1 cup | 215 mg |
| Cranberry apple juice | 1 cup | 202.6 mg |
| Apple grape juice | 1 cup | 180 mg |
| Chicken broth, bouillon | 1 cup | 169 mg |
| Tap water (city) | 1 cup | 169 mg |
| Oatmeal, cooked | 1 cup | 167.5 mg |
| Almond chocolate milk | 1 cup | 166 mg |
| Beer, light | 12 oz | 160.4 mg |
| Beer, regular | 12 oz | 157.4 mg |
| Merlot, Red wine | 5 oz | 154 mg |
| Coconut, sweetened, shredded | 1 cup | 154 mg |
| Amber hard cider | 12 oz | 150 mg |
| White corn grits, cooked | 1 cup | 144 mg |
| Baked beans w/pork, canned | 1 cup | 136.6 mg |
| Orange juice | 1 cup | 136.5 mg |
| Cream soda | 12 oz | 130 mg |
| Hot cocoa, made w/water | 6 oz | 126.5 mg |
| Coffee, decaf | 1 cup | 124 mg |
| Jello, desserts | 1 cup | 93.3 mg |
Foods Low in Fluoride
| Food | Serving Size | Fluoride |
|---|---|---|
| Peanut butter | 1 Tbsp | 0 mg |
| Macaroni, plain, cooked | 1 cup | 0 mg |
| Banana, medium | 1 serving | 0 mg |
| Carrot, medium | 1 serving | 0 mg |
| Egg, cooked, large | 1 serving | 0 mg |
| Tomato, raw, medium | 1 serving | 0 mg |
| Cheddar cheese | 1.5 oz | 10 mg |
| White, Whole wheat bread | 1 slice | 10 mg |
| Asparagus, cooked | 4 spears | 10 mg |
| Milk, fat free or 1% | 1 cup | 10 mg |
| Chicken, cooked | 3 oz | 10 mg |
| Apple with skin, medium | 1 serving | 10 mg |
| Avocado, sliced | 1 cup | 10 mg |
| Tuna, light, canned in water | 3 oz | 20 mg |
| Tortilla, 10" round | 1 serving | 20 mg |
| Beef, cooked | 3 oz | 20 mg |
| Corn, canned | 1 cup | 20 mg |
| Wheat bagel, medium | 1 serving | 24 mg |
| Yogurt, plain, low fat | 1 cup | 30 mg |
| Pork chop, baked | 3 oz | 30 mg |
| Pudding, Lemon, Chocolate w/whole milk | 1 cup | 32 mg |
| Beef, pork bologna | 3.5 oz | 36 mg |
| Rice, cooked | 1 cup | 40 mg |
| Cottage cheese | 1 cup | 40 mg |
| Frozen yogurt, not chocolate | 1 cup | 45 mg |
| Hamburger, large single patty | 1 serving | 48 mg |
| Raisins | 1 cup | 80 mg |
| Grapefruit juice | 1 cup | 80 mg |
| Potatoes, russet baked, medium | 1 serving | 80 mg |
References
Foods Highest in Fluoride. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/fluoride/all/highest/household/common+sr+fndds+branded/no
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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