Having strong bones and teeth can help a person towards his optimum health and well-being. With strong bones and teeth, a person can function well and can be a better contributor to the society. Below are some of the foods that can help strengthen the bones and the teeth of an individual:

1. 1.  Strawberries

   Strawberries are the most popular berries in the world. The 600 varieties of strawberries are available whole year round. Most of the commercial strawberries are the Fragaria ananassa variety. While the wild ones are Fragaria vesca. Strawberries are flavorful that it is being used as an essence to some foods, especially desserts. But strawberry is not just about giving aroma to your food. Strawberry has several benefits to human health. It can help in the prevention of cardiovascular diseases. Strawberries can help regulate the blood sugar; therefore, it can reduce the risk of developing diabetes mellitus. And strawberry has also shown to prevent specific types of cancer. But strawberry is also known to provide strong bones and teeth. A cup of strawberry can satisfy at least 141 percent of the required daily allowance for vitamin C. Vitamin C can help in the repair of tissues in the body. It is important in the formation of collagen, which can assist in the repair of bones and teeth. Aside from vitamin C, strawberries are also rich in manganese for stronger bone. For some individuals, they are using strawberries to have stain-free teeth by rubbing the pulp onto the teeth.

2. Yogurt

   To prevent gum diseases, which can help in having stronger teeth, it is good if the mouth has the good bacteria, although not necessary since germ-free mouth environment is still best to prevent periodontal diseases. However, if it cannot be prevented, eating enough amounts of yogurt can actually help in getting healthy mouth. Not only is yogurt delicious, it is also healthful. A cup of yogurt can provide almost half the daily requirement of calcium in the body. Because of this, yogurt is highly recommended in boosting the body’s capacity to build bones and strengthen teeth. Yogurt contains lactoferrin, a protein that binds to iron and enhance the growth and activity of the cells that build bones, called osteoblasts. But not only does the protein build bones, it also inhibits the formation of the cells that breaks down bones, called osteoclasts. By regularly eating yogurt, strong bones and teeth is assured.

3. Pinto Beans

   Pinto beans are translated painted beans in Spanish. Pinto beans are beige colored beans with reddish brown splashes. Scientifically they are called Phaseolus vulgaris. Pinto beans are usually used as a replacement for kidney beans in chili recipes, such as the chili con carne. The cooked beans are also the main ingredient of tortilla recipe, which gives the food its flavorful taste. But pinto beans do not just give you a good hearty meal; it is also beneficial to the health because of the various nutrients it contains. Specifically, a cup of pinto beans contains 171 percent of the required daily value for molybdenum. Molybdenum is an essential trace mineral which is found to be beneficial in protecting the bones and teeth of adults. While for children, molybdenum is essential for building bones and teeth.

4. Broccoli

   Parents encourage their children to eat broccoli because it is considered as one of the most nutritious food. And they are exactly right. Broccoli has one of the most numbers of nutrients for every cup. Containing only 30 calories, broccoli covers 135.2 percent of the daily vitamin C needs and 115.5 percent for vitamin K DV. Vitamin K is essential in maintaining the strength of the bones, the reason why astronauts eat huge amounts of it. The vitamin C in broccoli helps in the repair of tissues of cartilage, bones and teeth. Vitamin C actually promotes growth of bones. Broccoli also contains rich amounts of iron and calcium that are necessary for getting strong bones and teeth. In fact, those who have osteoporosis are advised to include broccoli in their diet for repair and maintenance of bone tissues.

5. Sardines

   At least 3.2 oz. of sardines can already provide the daily value of vitamin D. Sardines are best eaten fresh. However, the fish is highly perishable that it is mostly found in cans to be enjoyed. In spite of its preparation, sardines still boast of its high vitamin D content that is beneficial in promoting healthy bones and teeth. Vitamin D is very important in our body because it helps in enhancing the absorption of calcium in the bones and teeth. Aside from that, sardines also contain phosphorus. Almost 30 percent of the daily value for phosphorus can be received from 91 grams of sardines. Phosphorus is essential in strengthening the bone matrix. Lastly, vitamin B12 is abundant in sardines. According to researches, those with low bone mineral density are actually deficient in vitamin B12. The scientists in Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging recommends that achieving the 2.4 micrograms per day of vitamin B12 can help in recovering and maintaining the bone density.

6. Spinach

   What makes Popeye the Sailor Man powerful? It’s spinach! This colorful leafy vegetable is highly recommended for those who desire to have strong bones and teeth. Spinach has several health benefits owing to the abundant nutrients it contains. The most abundant in spinach is vitamin K. In fact, a cup of cooked spinach contains an amazing amount of vitamin K, at 1110.6 percent of the required daily value. Furthermore, spinach is high in vitamin A too. Vitamin K actually helps in the prevention to osteoclast activation. When osteoclast is activated, there is more breakdown of calcium. Additionally, a certain type of vitamin K can be broken down by the good intestinal bacteria and forms into another form of vitamin K which helps in the activation of the protein that makes up the bone. Vitamin A is also beneficial in making the bones and teeth stronger, together with other bone-supportive nutrients.

7. Tuna

   Tuna is perhaps one of the foods that have massive health benefits, from the benefits it provides to the cardiovascular system, to cancer prevention, to providing strong bones and teeth. There are several researches showing that tryptophan deficiency has led to problems of bones and teeth.

Sources
health.com
fruitsbenefits.com
news.bbc.co.uk
sciencedaily.com