Foods rich in fluoride

Fluorine (F) is widely known in the forms of calcium fluoride, tin fluoride, sodium monofluorophosphate, sodium fluoride. Belongs to the most active elements of the halogen group, which also includes bromine, chlorine and iodine. It does not occur in nature as a simple substance, and a liter of natural water contains from 3 to 12 mg of fluoride. In the human body it is also presented in combinations with other components.

Functions of fluorine in the body

Fluoride is present in almost all tissues of the human body, but the highest concentration of the substance (almost 96%) is found in teeth and bones. Fluorides that enter the body with food are completely ionized and quickly absorbed, distributing between cells.

The substance is absorbed in the intestines, transported through the body with the blood stream. Quite quickly excreted from the body with urine. Fluorine increases the bioavailability of calcium and reduces the aggressiveness of acids in the oral cavity. Necessary for normal bone mineralization and formation of tooth enamel. Fluorine and calcium are closely related within the human body and work mostly in tandem, often in the outer parts of the bones.

Fluoride deficiency and overdose

The generally accepted daily dose of F for an adult is 1.5-2 mg (slightly more in osteoporosis). Insufficient consumption of this trace element causes caries, impairs vision, and increases the body's vulnerability to infections. Consequences of chronic F-deficiency:

  • tooth decay;
  • curvature of the spine;
  • blurred vision.

and rarely, but still occurs. In case of mineral poisoning, it is important to drink plenty of water (more than 2 liters per day) and take calcium gluconate (it helps to remove fluoride from the body more quickly). A quick effect for cleansing excess trace elements is given by laxatives containing sodium sulfate. Teeth whitening will help get rid of the manifestations of fluorosis.

Food sources

Fluorine contains: asparagus, avocado, Brussels sprouts, carrots, cumin, cauliflower, cucumbers, dates, lemongrass, parsley, turnips, beet greens, Dandelions, sunflower seeds, garlic, spinach, tomatoes, green leafy vegetables, nuts (especially almonds), turnips, seaweed.

By the way, it is interesting that fluorine has the ability to “migrate” into water, which is especially useful for decoctions and teas. For example, when brewing black tea, approximately 70-90 percent of the fluoride passes from its leaves into the liquid. Approximately 30% of the contained mineral “comes out” from mint, about 20 percent from rose hips, and chamomile gives only 5% of the useful trace element.

Table of fluorine content in some products
Product (200 g) Fluorine (mg)
Tea (black, green, white) 20
Mackerel 3
Tuna 2
Mineral water 1, 5
Heck 1.4
Pollack 1.4
Cod 1.4
Blue whiting 1.4
Walnuts 1.3
Horse mackerel 1
Flounder 0.9
Sea bream 0.86
Mackerel 0.86
Salmon 0.86
Trout 0.86
Cancer 0.86
Sea scallops 0.86
Oysters 0.86
Mullet 0.86
Lamb meat 0.3
Pork 0.3
Bird 0.28
Chicken eggs 0.18
Buckwheat 0.1
Manca 0.1
Milk 0.1
Kart box 0.1
Pasta 0.1
Beef 0.032
) Radishes 0.012
Carrots 0.006

Top 10 Foods for Children

The importance of fluoride for children need not be mentioned. A growing body, like no other, needs this trace element to form healthy bones and teeth, strengthen enamel and prevent dental diseases.

Fluorine deficiency, like calcium, is fraught with serious developmental disorders in children: from spinal curvature to loss of vision.

When compiling a list of foods rich in fluoride, it is first important to remember water, which is the best source of the mineral. It is also important to introduce tea, nuts, sunflower seeds, fruits and vegetables into the children's diet. In particular, focusing on carrots, turnips, beet tops, garlic, spinach, leafy greens.

Best sources of fluoride for children:

  1. Tea. This product can be introduced into the diet of children from a relatively early age.
  2. Pickles. A pickle added to a salad will provide a significant portion of fluoride for a child.
  3. Grape juice. This drink, beloved by many, will also take care of the necessary amount of F in the children's body. Of course, we are talking exclusively about healthy juices, without preservatives and chemical additives.
  4. Spinach. This, as well as other green leafy vegetables, will give the child strength and serve as a source of not only fluorine, but also most of the micro-, macro-elements and vitamins necessary for the growing body.
  5. Tomatoes. All foods containing tomatoes contain fluoride. Salad or tomato juice is exactly what children need.
  6. Carrot. Cooked without salt, but with a little vegetable oil, it is a nutritious side dish or salad for a snack. It is important that this orange vegetable is also a powerful source of carotene, which is responsible for visual acuity and the proper functioning of internal organs.
  7. Orange juice. It is difficult to find a child who would not like this sweet and sour vitamin drink. If there is no food allergy to citrus fruits, at least several times a week you can treat your children to fresh orange juice and be sure that they have received many necessary nutrients, including vitamin C, a well-known antioxidant and immune protector.
  8. Asparagus. Served whole, sliced ​​or mashed to a puree. It does not matter in what form, the main thing is that the child eats a portion of this healthy vegetable, which is rich not only in fluorine.
  9. Beets. Borscht, salads, juices... Cook everything from this vegetable that your imagination allows. And as often as possible. Beets are a real storehouse of vitamins and minerals that are vital for people at any age.
  10. Prunes. It can be eaten whole, in compotes, as an ingredient in desserts - in any case, it will benefit the body.

Important note. Children, especially at an early age (up to 2 years), are often prone to food allergies. Therefore, it is worth introducing any of these products into the diet slowly, carefully and in small portions. Only after the body gets used to the new food and servings, the frequency of taking a particular product can be increased. Do not neglect this rule! Any product should be beneficial, and not cause health problems.

Other Gastronomic Recommendations

Coming up with a fluorine-rich menu will not be difficult. The main thing is to know in what products and in what concentration this mineral is contained.

All bone-in soups and poultry broths (meat must be bone-in as well) are not only a hearty dish, but also an extremely concentrated source of F. There is one caveat, though. If you want to be sure of the benefits of such a broth, take care of the quality of the meat. And if it is not possible to eat poultry, then at least buy a product from trusted manufacturers.

Of course, freshly prepared food is the tastiest and healthiest of all. But canned food isn't always bad. Fish, for example, (especially with bones) are one of the best food sources of F. But in this case, it is also important to check the quality and freshness of the product.

Do you absolutely not accept canned food? No problem. Fish cooked on your own is no worse. And the taste is much better. The only rule is: boil, stew, bake or fry fish, preferably with bones. Such a product contains many times more fluorine than fillets of the same varieties. Continuing the theme of seafood, it is worth recalling that shellfish also have a beneficial effect on the condition of bones and teeth.

Oatmeal belongs to the list of foods rich in trace elements, in particular fluorine. But a small caveat. Still, it is better to give preference to the usual "oatmeal" flakes than newfangled instant cereals, stuffed with flavor enhancers and chemical "E" additives. In this regard, lovers of sprouted grains are lucky - they get the most benefit from cereals.

Fruit and vegetable juices are among the foods rich in fluoride. But again, only freshly squeezed fresh juices from quality products can be called useful. Grown "on chemistry" should not be chosen as a raw material for a vitamin drink. Such juices do more harm than good. And of course, it is better to forget about the existence of drinks made from concentrates forever.

Toxic Sources

Many of you have probably heard of fluoridated water entering our homes through public water pipes. Tap fluid usually contains an inorganic form of fluoride. And this, according to doctors, is not the safest way to replenish mineral reserves. And even more so, you should not use such water (even after boiling) for cooking babies.

A high concentration of fluorine can often be found in wine. But it is difficult to classify such a drink as useful, if only for the reason that the source of fluorine in it is a pesticide (cryolite), which was used to treat vineyards. Use cryolite (contains sodium fluoride) as an insecticide. Sometimes the concentration of F in a glass of such wine can exceed the content of the trace element in a liter of specially fluoridated water.

Choose only the right foods to maintain vitamin and mineral balance, and the body will certainly thank you with good health.