Foods rich in fluorine

Fluorine (F) is widely known in the forms of calcium fluoride, tin fluoride, sodium monofluorophosphate, sodium fluoride. Belongs to the number of 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.

The functions of fluoride in the body

Fluorine is present in almost all tissues of the human body, but the highest concentration of the substance (almost 96%) is in the composition of 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.

Deficiency and overdose of fluoride

The generally accepted daily dose F for an adult is 1,5-2 mg (a little more for osteoporosis). Inadequate intake of this trace element causes caries, impairs vision, increases the body’s vulnerability to infections. Consequences of chronic F-deficiency:

• tooth decay;
• rachiocampsis;
• deterioration of vision.

An overdose of fluoride, though rare, but still occurs. In the case of mineral poisoning, it is important to drink plenty of water (more 2 liters per day) and take calcium gluconate (facilitates faster removal of fluoride from the body). Quick effect for cleansing from excess trace elements give laxative preparations containing sodium sulfate. Whitening tooth enamel will help to get rid of the manifestations of fluorosis.

Food sources

Fluorine contains: asparagus, avocado, Brussels sprouts, carrots, cumin, cauliflower, cucumbers, dates lemon grass, parsley, turnips, beet tops, dandelions, sunflower seeds, garlic, spinach, tomatoes, green leafy vegetables, nuts (especially almonds) , turnip, seaweed.

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

Top 10 products needed for children

The importance of fluoride for children does not have to be reminded. A growing organism, like no one else, needs this trace element to form healthy bones and teeth, strengthen enamel and prevent dental diseases.

Fluorine deficiency, like calcium, is fraught with serious impairments in the development of children: from curvature in the spine to loss of vision.

But this does not mean that a child from an early age needs to be fed with dietary supplements with F. Only natural products should be sources of the nutrient for children. An excess of a mineral is also not the most pleasant thing that can happen to a person. Consumption of more than 0,5 mg of fluoride per 1 kg of a child’s weight causes fluorosis (manifested by white and dark spots on tooth enamel). A large overdose causes aching pains in the bones, stains on the teeth (white and brown). The same signs of fluoride poisoning can occur in adults. But they, in addition to everything else, still have knotty joints, rapid aging of bone tissue, the appearance of wrinkles and the development of scleroderma (the formation of hard skin areas).

Making a list of foods rich in fluorine, first of all it is important to remember about water, which is the best source of 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.

The 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. Salted cucumber, added to the salad, will provide the child with a significant portion of fluoride.
3. Grape juice. This favorite drink of many also takes care of the required 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 will serve as a source of not only fluorine, but also most of the micro elements and macronutrients necessary for the growing organism, and vitamins.
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 citruses, at least several times a week you can treat children with fresh orange juice and be sure that they have received many essential nutrients, including vitamin C, a well-known antioxidant and immune defender.
8. Asparagus. Served whole, sliced ​​or chopped to a state of mashed potatoes. It does not matter in what form, as long as the child eats a portion of this healthy vegetable, which is rich not only in fluorine.
9. Beet. Borscht, salads, juices … Cook everything that fantasy allows with this vegetable. And as often as possible. Beets – a real storehouse of vitamins and minerals, 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

Come up with a menu rich in fluorine will not be any difficulties. The main thing is to know in which products and in what concentration this mineral is contained.

All bone-in soups and poultry broths (meat should also be with bones) 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 tastier and healthiest. But canned food is not 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.

Strongly do not accept canned food? No problem. Fish cooked on their own is no worse. And to taste – better many times. The only rule is: boil, simmer, bake or fry fish, preferably with bones. Such a product contains much more fluoride than fillets of the same varieties. Continuing the theme of seafood, it is worth recalling that clams 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 fluoride. But a little caution. Still, it is better to give preference to the usual “oat-flakes” flakes, than to the new-fashioned porridges, instant, stuffed with flavor enhancers and chemical “E” supplements. In this regard, lucky lovers of germinated seeds – they get the most benefit from the cereals.

Fruit and vegetable juices are among the foods saturated with 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. From such juices there is more harm than good. And of course, it is better to forget about the existence of beverages made from concentrates.

Toxic Sources

Probably, many have heard about 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 fluoride can often be found in wine. But it is difficult to classify such a drink as useful, if only for the reason that the sources of fluorine in it are a pesticide (cryolite), which was used to process vineyards. Use cryolite (contains sodium fluoride) as a means against insect pests. Sometimes the concentration of F in a glass of such a wine can exceed the trace element content in a liter of specially fluorinated water.

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