Foods high in fluoride

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Fluorine is present in all organs and tissues, but 96% of it is concentrated in bones and teeth. With calcium, this component provides mineralization and strength of the skeleton, maturation and hardness of tooth enamel. What foods contain the most fluorine is described in the article.

The component is needed for normal hair and nail growth. Fluorine is involved in important physiological cycles, strengthens the immune system, removes heavy metals and toxins. With the help of a microelement, the vital activity of acid-forming bacteria is suppressed. Fluorine provides suspension of the development of caries.

What is the best way to consume?

Many experts recommend drinking green tea and getting this trace element with it, but it has many contraindications. Plus, it's a dehydrating drink.

Flying fluorine is harmful to heat treatment, and tea brewed with boiling water is not a living product. This feature of the component of interest should be taken into account when cooking.

It is advisable to use sources in their original form- raw. Do not put them in aluminum cookware, which leads to the loss of fluoride. In addition, a large amount of calcium, phosphorus, magnesium complicates the absorption of fluoride.

Where is it present?

One third of the component comes from food, so foods containing fluoride are good for he alth. But most of it comes with water. Since the natural trace element is present in a bound state, its concentration in living organisms is very small. The exception is tea and sea fish.

Most of the ingredient is lost during cooking. If food is cooked in aluminum cookware, it reacts with the material and is removed from the food. It will not be possible to make up for the lack of fluorine with the help of a monotonous diet, so doctors do not prescribe a diet, but fluoride-containing products. Which foods contain the most fluoride will be discussed later.

Plant Products

With a lack of a component, it is important to eat foods rich in fluorine. There is a lot of this component:

• in cereals - bran, rice, buckwheat;
• vegetables - pumpkin, potatoes, onions;
• fruit;
• tea;
• wine, grape, tomato, orange juice;
• mede;
• prunes, almonds, walnuts, sunflower seeds;
• spices and herbs;
• pickles.

The source of fluoride in wine is thought to be a chemical sprayed onto the vine. Its concentration may be high.

Fluorine ions have the ability to move fromleaves into the solution, therefore, when tea and decoctions are infused, 70-90% of it "migrates" into the water. Little "gives" the mineral chamomile - 5%, while rosehip - 20%, mint - 30%.

Tea (100 ml) contains 10,000 micrograms of fluorine, while mineral water contains 800 micrograms. A walnut contains 865 micrograms of the component. The daily norm of a microelement will be provided by 300 g of walnuts. Foods containing fluoride are satiating with this component when consumed in moderation.

Animal products

There are also animal products containing fluoride in large quantities. He is present:

• in meat;
• liver;
• broths on the bones, poultry meat, canned fish;
• milk;
• fish;
• seafood, shellfish.

Salmon (700 g) covers the daily requirement for fluoride. It is advisable to cook fish with bones, as this saturates the body with more trace elements than fillets.

Mackerel (100 g) contains 1400 mcg of fluorine, while tuna contains 1000 mcg. These are foods containing fluorine and calcium. In cod, blue whiting, pollock, hake, this component is 700 mcg, in haddock - 500. Products containing fluorine must be present in the human diet.

Daily Value

It is difficult to draw the line between excess and shortage of a component. There is very little fluoride in foods, so an overdose is not terrible.

The body of an adult weighing up to 70 kg contains about 2-3 g of fluorine. Its norm per day is 0.5-4 mg and depends on age, weight, energy consumption, region, nutrition. For example, for children 6-9 years old, 1.1 mg is required,teenagers 14-18 - 1.5, and after 18 years - 1.7-4.

Pregnant women and people who are engaged in manual labor require 2 mg of the mineral every day. With osteoporosis, the norm increases.

Shortage

Foods containing fluoride are important to consume in sufficient quantities. Deficiency does not lead to severe symptoms, so people usually do not seek medical attention. Lack leads:

• to destruction of bone tissue;
• high tooth sensitivity;
• fragility, brittle nails;
• hair loss, split ends;
• anemia;
• osteoporosis;
• curvature of the spine;
• periodontal disease;
• caries;
• impaired vision.

Therefore, one should adhere to the measure. If there is a shortage of a component, the doctor may prescribe medication. It is important to complete the entire course of treatment.

Excess

Fluorine in foodstuffs can fill the deficiency only with moderate consumption. But the component is poisonous if more than 20 mg is supplied. An overdose is considered dangerous. Excess Leads:

• to slow growth, stop cell division;
• general weakness;
• drowsy;
• nausea;
• skin rash;
• total loss of voice;
• convulsions;
• trembling fingers;
• bleeding gums;
• inhibition of the activity of the kidneys, liver, thyroid gland.

Also happeningdifficulty breathing, low blood pressure. The bones will be rough, which leads to muscle and joint pain. Fluoride poisoning causes conjunctivitis, lacrimation, pneumonia, irritation of the bronchi, skin, severe abdominal pain, and diarrhea.

With an excess of fluorine, fluorosis can occur - a disease in which gray-brown spots appear on the enamel, joint deformity, and destruction of bone tissue. Wrinkles, white hard areas are formed on the skin. Fluorosis appears in the presence of 0.5 mg of fluorine per 1 kg of weight.

Signs of an overdose occur gradually, so with a slight ailment, you need to visit a doctor. If medical assistance is delayed, treatment will be delayed for a long time.

To eliminate excess fluoride ions, you should eat foods rich in calcium, as well as take drugs (calcium gluconate), laxatives (sodium sulfate). Products with magnesium do not allow the absorption of the mineral.

If poisoning with this component occurs, induce vomiting and rinse the stomach.

Best sources for kids

A growing body definitely needs this component, as it is involved in the formation of he althy bones and teeth, strengthening enamel and preventing dental ailments. The lack of a component leads to developmental disorders.

But this does not mean that from an early age children should be fed supplements with F. You need to feed them with natural products. Excess of the component also adversely affects he alth. For children, the best sources of fluoride are:

1. Tea. It should be introduced from an early age.
2. Pickles. Cucumbers added to a salad are great for fluoridation.
3. Grape juice. This favorite drink enriches with a trace element. Only it must be natural juice, without preservatives and chemicals.
4. Spinach. This vegetable, like other green leafy vegetables, gives strength and serves as a source of valuable vitamins.
5. Tomatoes. All dishes with tomatoes are rich in fluoride. Useful and juice from tomatoes.
6. Carrots. Made without s alt but with some vegetable oil added, it is a nutritious side dish.
7. Orange juice. If there is no allergy to such a drink, then at least once a week you can give your child fresh citrus juice.
8. Asparagus. It is served whole or mashed.
9. Beets. You can cook borscht, salads, juices from a vegetable.
10. Prunes. It is added to compotes, desserts.

Children under 2 are prone to food allergies. Therefore, these products must be introduced carefully, slowly. Only after getting used to it is possible to increase the dose.

Gastronomy Tips

Coming up with a fluorine-rich menu is easy. You just need to know what products contain it. Soups cooked on the bones, poultry broths are considered a hearty dish, a concentrated source of F. You just need to check the quality of the meat.

Freshly cooked food is the best. But canned food is fine too. For example, fish are recognized as the best sources of fluoride. In this case, you need to check the quality and freshness of the product. In addition to canned fish, fresh fish is suitable. The main thing is that it needs to be boiled, stewedor bake with bones.

Toxic sources

Probably everyone knows about the fluoridated water that enters homes through public water pipes. Tap fluid contains an inorganic form of fluoride. And this, according to doctors, is not the safest method of replenishing mineral reserves. Do not use this water for cooking for children.

There is an increased concentration of fluorine in wine. But it is difficult to classify this drink as useful, because the source of the component is the pesticide that was used to treat the plant. Cryolite is used, which is considered a harmful insecticide. The concentration of the component in a glass of wine is greater than in 1 liter of fluoridated water. You should choose quality products to maintain vitamin and mineral balance.

Where else is there fluoride?

In addition to products, there are drugs with this component:

1. "ACT" - is used to prevent the appearance of caries. This is a gel that is applied to the teeth. It forms a film that saturates the enamel with fluoride.
2. "Koreberon" - a remedy that has anti-caries, anti-rachitic, trophic effects. It is prescribed for osteoporosis. The drug has many side effects and contraindications.
3. Sodium fluoride. It is used as a prevention of caries in children and adults. It is used after consultation with a specialist.

For the use of drugs with fluoride, you need to consult a doctor. Willingly accept themdo not follow because of the likelihood of causing great harm to he alth. Usually, a doctor prescribes medicines only when absolutely necessary, and in most cases, the component can be obtained from products.

Fluorine is indispensable for the formation of bone tissue and teeth, but a slight excess causes severe irreversible consequences. The lack of a component causes less harm, therefore, the content of the trace element supplied with food should not be controlled.