Most babies are born with 20 primary teeth, some of which are already completely formed inside the jaw. Most people begin to lose their primary teeth (also called baby teeth) around 5 or 6 years of age, and within the next few years their full set of adult teeth come in. Some people might wonder how important it is to keep baby teeth healthy if they're going to fall out anyway. However, it's very important that baby teeth be care for just as well as adult teeth.

Neglecting your child's baby teeth is dangerous for the oral health of your child. The best time to begin proper oral hygiene habits is when your child is young. If children do not see taking care of their teeth as a priority when they are still young, it is less likely to be a priority when they get older.

In addition to learning good habits, keeping baby teeth healthy is important for a number of other reasons as well. Healthy baby teeth help to maintain good nutrition by allowing your child to chew properly. If a child's teeth are already decayed, he or she may have trouble chewing and developing good nutrition habits. In addition, healthy baby teeth are also important for speech development.

There are a number of ways you can help ensure your children's baby teeth stay healthy until they naturally fall out on their own:

Start young
Even babies without teeth can develop tooth decay if they are not cared for properly - just because you can't see the teeth, it doesn't mean they aren't there. Your baby's teeth are developed while in the womb, and proper care of the teeth and gums should begin in infancy. Experts recommend running a damp washcloth over your baby's teeth after nursing or bottle feeding to prevent the build-up of bacteria in the mouth and on the gums. And once the child's teeth begin to show, you can brush them with a very soft toothbrush or run gauze over them each day.

In addition, you shouldn't put your child to bed with a bottle. While it may be a convenient way to get the baby to fall asleep, the sugars found in juice and milk stay on the baby's teeth for hours and erode the enamel, leading to bottle mouth, which results in discolored or puckered baby teeth.

You should also take your child to the dentist regularly, beginning at the age of one. Here, the dentist will conduct a small exam with your baby on your lap and also help you learn how to care for your child's baby teeth through brushing, flossing, and other important ways. It's a good idea to use a pediatric dentist for your child instead of a general practice dentist. A pediatric dentist deals solely with children.
Caring for baby teeth and keeping them healthy until they fall out on their own is important to your child's overall health. By encouraging good dental habits at a young age, your children will enjoy healthy teeth their whole lives.

Dentists and oral health professionals recommend that you get your teeth cleaned twice a year (once every six months).  It is, however, important to point out that these semiannual appointments are not just for cleanings.  Regular dental visits also provide you and your dentist to evaluate your dental health and catch potentially dangerous infections and bacteria before more serious illness occurs. 

A tooth cleaning on a semiannual basis is important in making sure that the health of your teeth remains in good condition.  In six month's time, buildup from plaque and bacteria can usually be caught before more serious damage in caused.  For example, the buildup of plaque can form into tartar.  There is no way to remove tartar at home, a dentist or dental hygienist must use special tools to remove the plaque.  In six months, a well maintained mouth cannot build up the amount of plaque and tartar needed to cause irreparable damage to teeth.  Allowing this buildup to go untreated for an extended period of time would result in a need for more dramatic oral intervention and treatment. 

Insurance costs
Even insurance companies recognize the preventative powers of semiannual dentist visits.  Most dental companies who would otherwise only cover about 50 percent of dental work usually cover the entire cost of preventative care.  The insurance company knows that if they provide the patient with an incentive to see the doctor as regularly as necessary, they will have to pay out less in expensive dental repairs down the road.  Dental insurance is different from health insurance in that as the cost and severity of the dental work needed escalates so too do your co-pays.  The more neglectful that you are with your oral health, the more you will have to pay for it out of your own pocket. 

Periodontal and other diseases
In a study done by the ADHA it was found that 75 percent of Americans have periodontal disease and don't even know it.  In its initial stages it is reversible but if left untreated it can lead to oral cancer, heart disease, diabetes, respiratory ailments and pre-mature low birth-weight babies.  The key to this is the phrase, "if left untreated." Semi-annual cleanings are in some way like screenings for any other kind of disease or cancer that you would like to prevent.

Many of the most deadly diseases can result from an infection that started in the mouth and spread to another part of the body.  In most cases the relationship between these diseases and oral health can be treated and a disease, as a result from the mouth, can be successfully treated.  Would you miss an opportunity to be screened and treated for something that could potentially kill you?  Most would agree that however inconvenient and uncomfortable it is to visit the dentist, the consequences of not doing so are far worse. 

First clues of improper cleaning and poor dental care
If you are concerned about your dental health and have experienced any of the below symptoms, you may have reason to worry about periodontal disease.  Seeing your dentist as soon as possible can result in valuable treatment options that can not only save your smile but also your life.

    Swollen/tender gums
    Pus around the teeth and gums
    Tooth loss or loose/separating teeth
    Pain and sensitivity
    Bleeding gums
    A change in the way your teeth fit together (i.e. when you bite down or wear dentures)

Brushing teeth is one of the most, if not the most, important things you can do yourself to keep your teeth and gums healthy. In conjunction with flossing, proper and regular brushing fights plaque and gum disease and prevents more serious problems.

Part of proper brushing includes picking out the right toothbrush. But if you go to the store to pick up a toothbrush, you're likely to be inundated with choices. Angled heads, soft bristles, hard bristles, electric, and all sorts of features can make it difficult to choose a toothbrush. However, choosing the right toothbrush is important, as it can have an impact on how clean your teeth become.

When deciding on the right toothbrush, there are a number of things to take into consideration, including:
    Bristles. This is probably the most important factor when choosing a toothbrush. Most toothbrushes come in either soft, medium, or hard bristles. You should choose a toothbrush that has soft nylon bristles, as they will last longer and not hurt the gums, no matter how hard you brush. Contrary to what some may believe, harder bristles do not clean the teeth any better and can actually damage the gums.
    Angle. As a general rule, angled bristles may be more effective at reaching hard-to-reach places in the mouth than flat brushes. You may want to get a toothbrush with an angled mouth that will be able to reach the teeth in the very back of the mouth.
    Size of head. The size of the brush head is also important. If you're choosing a toothbrush for a child, be sure to get a toothbrush designed specifically for children; there are a number of varieties for different age groups. The brush head should fit comfortably in the mouth and be small enough to reach harder-to-reach places.
    Choose a comfortable handle. Many toothbrushes now have rubber handles, which make it more comfortable to grip and less likely to slip out of your hands when wet.

What about electric toothbrushes?
There have been conflicting studies on the effectiveness of electric brushes in removing plaque build-up: some say they remove more, other studies claim there is no difference. In the end, an electric toothbrush is simply a personal preference. Electric toothbrushes have certain advantages over manual toothbrushes, in that they cover more area faster. As a general rule, they are recommended for people who have limited use of their hands, such as from arthritis. Studies show that people who use electric toothbrushes are also more likely to brush longer, so it could be advantageous.

Once you have chosen the proper toothbrush, be sure to brush properly. Experts recommend you brush teeth at least twice daily with an American Dental Association-approved toothpaste. Your toothbrush should be replaced every three to four months. Proper brushing technique is to brush for at least two minutes (a minute on the top and a minute on the bottom) in a circular motion, concentrating on the gum line.

While the choices may seem overwhelming, following the above guidelines will help you to choose the most effective toothbrush.

Teeth become stained and discolored for a number of different reasons. However, by knowing what causes stained teeth, you can work to combat these teeth staining agents.

What stains the teeth?
Some of the most common reasons for stained teeth include:

    Dark beverages. This includes sodas like colas and root beer and the two worst things for staining teeth, coffee and tea. Red wine is also an offender.
    Berries and berry juice. Included in this group is not only berries such as strawberries and blueberries, but grape juice and cranberry juice as well.
    Sauces such as soy sauce, tomato sauce and paste, and balsamic vinegar.
    Not enough brushing. If you skip brushing and flossing and regular cleanings, your teeth will begin to take on a yellowish tinge.
    Age. Teeth begin to naturally darken or discolor as we age.

How to combat teeth staining agents
In order to combat these teeth staining agents, consider the following tips:

?    Watch what you eat and drink. You should limit the amount of staining beverages and foods you consume. Or, you can substitute them for water and lighter foods and drinks, like grapefruit and grapefruit juice, white grape juice, ginger ale, white wine vinegar, and olive oil.
?    Get regular check-ups. Most adults and even children don't visit the dentist nearly enough. Whether it's because they don't feel like they need it or because they're scared, many people don't get check-ups at least once a year, which is what is recommended. Annual check-ups will include a cleaning, which removes tartar and plaque build-up from the teeth, preventing decay and gum disease and other teeth staining agents.
?    Chew gum. If you are unable to brush your teeth after a meal, sugar-free gum has shown to be an effective way to help clean the teeth and prevent an accumulation of plaque on the teeth, although it should never be substituted for brushing altogether. This can help to combat those teeth staining agents.
?    Brush properly. This is probably the single most effective way to fight teeth staining agents. Experts recommend you brush teeth at least twice daily with an American Dental Association-approved toothpaste. Your toothbrush should be replaced every three to four months. Proper brushing technique is to brush for at least two minutes (a minute on the top and a minute on the bottom) in a circular motion, concentrating on the gum line. You should also consider purchasing an electric toothbrush. These have been proven to be more effective at removing plaque from teeth, which can also discolor teeth.

What to do if your teeth are stained
If your teeth are already stained or discolored, there are many things that can help restore your white smile. You can whiten teeth with products from your dentist or from the drugstore. Whitening strips, whitening toothpastes, and other products can be purchased over the counter and are effective at removing stains. For teeth that are severely stained, a dentist can discuss whitening options that will remove deeper stains.

What is tartar?
Tartar or calculus is plaque that has hardened and formed a deposit on your teeth.  Tartar can also form at and underneath the gum line, making it difficult to clean by yourself.  Tarter can also irritate gum tissues and lead to poor gum health. Plaque serves as a type of adhesive for tartar to grow on.  The more plaque you have the greater your likely hood for developing problems with tartar build-up.  Tartar is something to avoid because it can lead to more serious conditions, such as cavities and gum disease.

Additionally it is important to be aware of the fact that tartar and plaque deposits build up faster with age, so it becomes increasingly important to keep your teeth clean and see your dentist when you are supposed to.  Tartar can be distinguished by its yellowish color that can be found on teeth and gums.

What causes tartar buildup?
The accumulation of plaque hardens and turns into tartar.  Plaque is formed by improper or infrequent brushing and flossing.  Tarter bonds strongly to the tooth's enamel and can only be removed by a dental professional.

How long does it take for plaque to become tartar?
The time it takes for plaque to become tarter will vary from person to person.  This is why regular dental visits to the dentist's office are so important.  Visiting the dentist every six months will ensure that plaque build-up and problems with tartar do not become too serious. If you are one who has frequent problems with plaque problems and tartar build-up you may need to see the dentist more often than twice a year.  You should talk to your dental professional and ask him what he recommends is best for you and your oral health.

What can tartar do?
It is especially important to take care of any tartar buildup you may have if you are a coffee or tea drinker or if you smoke.  Because tartar is porous, it absorbs stains more easily.  Not only can tartar become a health problem but it can also become cosmetically concerning.

How do I know if I have tartar buildup?
Tartar itself is manifested on the teeth as a yellow or brown discoloration that is usually apparent above the gum line (although it frequently also exists below the gum line).  Plaque does not necessarily have a distinguishable color to it, so you may not be able to see excess plaque until it turns into tartar and at that point only your dentist can remove it.

How can I prevent tartar buildup?
Preventing tartar buildup is as easy as removing plaque.  Plaque is removes by brushing and flossing your teeth regularly (brushing at least twice a day, preferably after each meal and flossing at least once a day).  Also, it is important to keep regular appointments with your dentist so that he can remove any tartar buildup and clean away any missed plaque.  Your dentist will use a process called scaling to remove tartar.  The dentist or dental hygienist will use special dental instruments to remove the tartar above and below the gum line.

Can toothpastes prevent tartar buildup?
Toothpastes can prevent the buildup of tarter but they cannot remove it once it has formed.  Also toothpastes help clean away the plaque that causes tartar.  The best cleaning you can get is from your dentist and no toothpaste can replace regular dental cleanings.

Dental health is just one of those things that can be affected by aspects of our lives that we aren't even aware of.  Maybe you grind your teeth while you sleep, but were didn't realize it until you ground a hole through your retainer.  Or maybe your jaw is misaligned, causing you headaches that you didn't know were preventable.  Or maybe as a child you sucked your thumb for too long and now your teeth are crooked because of it.  Your diet is one of those things that can influence your oral health without you even knowing it.  You may be wondering exactly what you're eating that could be so bad (or good) for your dental health.  Just keep reading and you'll soon find out. 

We've all heard the phrase "you are what you eat."  That applies to your oral health and not just your waistline.  If you eat healthily, your teeth will be healthier.  If you eat unhealthily, your teeth will be unhealthy.  It's as simple as that.  Let's start with the unhealthy side of things: what exactly constitutes as unhealthy habits?

    The number one worst thing you could ever do to your teeth is drink soda.  Soda has little, if any, nutritional value and is packed with sugar.  Over time soda can take a toll on teeth, speeding tooth decay and unhappy teeth (not to mention the weight you might gain).  Sweetened fruit drinks, although not as bad as soda, are also included in this category.
    Between-meal snacks are a serious threat to healthy teeth.  First of all, most people do not choose something healthy (like a fruit or vegetable) for a between-meal snack; they choose junk food like cookies, chips or candy.  Second of all, most people do not brush their teeth after every snack, leaving their teeth coated with sugar and bacteria.  When bacteria (or plaque) comes into contact with the sugar in your mouth, acid is produced, which attacks the teeth for 20 minutes or more.  This can eventually lead to tooth decay. 
    The body was designed to work its best when it receives a balanced diet.  Fad diets or extreme diets that completely eliminate one or more food groups are not only bad for your general health, but they are also bad for your oral health.  Sure, you may loose some weight for a short period of time, but then what?  If you're trying to loose weight, consider less extreme forms of dieting, accompanied by exercising.  This will make your body AND your teeth much happier.

We've covered the dieting habits that will cause unhealthy dental health.  Now what about the healthy habits?

    Drink lots and lots of water.  This will decrease your appetite and make your body function better overall.  
    Limit the number of snacks you eat.  As mentioned above, try to choose snacks that are low in sugar.  Not only will this improve your oral health, but it will also prevent you from gaining weight.  Good examples of such a snack are cheese, raw vegetables, plain yogurt, or a piece of fruit.
    Eat a balanced diet.  Whether you are on a "diet" to loose weight or simply trying to be healthy, you should choose a variety of foods from each of the five major food groups.  Doing this will ensure that you're getting the nutrients, vitamins and minerals needed by your body and your teeth and gums. 

By reading this article you should now know what kind of diet you need in order to maintain proper dental health.  Remember to use moderation in all things (you don't need to completely eliminate sugar from your diet or start brushing your teeth 8 times a day).  But you should be aware that the things you eat and the habits surrounding them will indeed affect your oral health.

It's always there, lurking around the corners, threatening to appear the moment you turn your back on it.  It's a disease.  It's unpleasant.  It can have lasting affects.  What is it, you wonder?   GUM DISEASE.  Those two small words strike fear into the heart of any tooth and gum; dentists quiver and hygienists squirm.  But luckily for you, gum disease is very preventable.  Here are some tips on exactly how to prevent gum disease.

What exactly is gum disease?  Also known as periodontal disease (meaning "around the tooth"), this disease is a serious infection that can lead to tooth loss if untreated.  It is a chronic bacterial infection that affects the gums and bones supporting the teeth.  Gum disease can affect one tooth or many teeth.  It begins when the bacteria found in plaque (the sticky, colorless film that constantly forms on your teeth) causes the gums to become inflamed.  Gum disease includes diseases such as gingivitis (which is the mildest form of gum disease) and periodontitis (which is the more severe type of gum disease). 

In gingivitis, the gums redden, swell and bleed easily.  The person usually has little to no discomfort.  In fact, you may not even notice that you have gingivitis.  It is often caused by inadequate oral hygiene and is reversible with professional treatment and better oral home care. 

Gingivitis can lead to periodontitis.  This occurs when plaque spreads and grows beneath the gum line.  The bacteria in the plaque then produce toxins that irritate the gums.  The toxins cause a chronic inflammatory response where the body basically turns on itself and the tissues and bone that support the teeth are broken down and destroyed.  The gums separate from the teeth, forming spaces between the teeth and gums that become infected.  As the disease progresses, the spaces deepen and more and more gum tissue and bone are destroyed.  Eventually, teeth can become loose and may have to be removed. 

Are you sufficiently alarmed now? 

The main cause of gum disease is plaque.  There are, however, a few other factors that affect the health of your gums:

    Smoking/tobacco use
    Genetics
    Pregnancy
    Puberty
    Stress
    Medications
    Grinding your teeth
    Diabetes
    Poor nutrition

 In case you are wondering if you have some form of gum disease, here are some of the symptoms.  If you notice any of the following, see your dentist immediately.

    Gums that bleed when you brush your teeth
    Red, swollen or tender gums
    Gums that have pulled away from your teeth
    Bad breath that never goes away
    Pus between your teeth and gums
    Loose teeth
    A change in the way your teeth fit together

There is good news, however!  You can prevent gum disease by taking good care of your teeth every day and having regular dental checkups.  Here's how to keep your teeth healthy at home:

1.    Brush your teeth well twice a day using a soft-bristled toothbrush and ADA approved toothpaste
2.    Clean between your teeth everyday (yes, this means you need to floss everyday)
3.    Eat a balanced diet from the basic food groups, limiting between-meal snacks
4.    Visit your dentist regularly for checkups and professional cleaning

If you are able to follow those simple 4 steps, your chances of getting gum disease are much lower. 

No matter how hard we try, we will all see signs of aging as we get older.  Our body begins to metabolize more slowly, hair turns gray and teeth are not as white as they once were.  But there are ways that you can slow the signs of aging, especially when it comes to your teeth.  Prepare now and make the effort to take care of your teeth so that you will still have them later in life.

Regular preventative dental care
If you are a non-smoker and have kept regular dental appointments your likelihood of contracting periodontal disease is greatly reduced.  Periodontal disease has links to heart disease, diabetes, respiratory problems and low birth weight premature babies.  A dentist can detect periodontal disease in its earliest stages and can easily prevent the spread of this disease.  Failure to keep routine dentist's appointments means that this disease and other factors that hurt your teeth are left unchecked.  Plaque, for example, is not necessarily going to do anything to your teeth.  However, over time plaque buildup creates a sticky porous surface on which tartar can develop.  Tartar will eat away at the enamel of the tooth and can lead to cavities.  Cavities of course compromise your comfort, the strength of your teeth, and the quality of your smile.  So you see, preventative twice-yearly dental appointments can really do you a world of good and are worth the time it takes.

Healthy diet rich in calcium
Calcium is what reinforces the strength and rigidity of our bones and teeth.  In fact, 99% of the calcium that we ingest goes straight to our bones and teeth.  Eating a diet rich in calcium will add strength to our teeth making them less susceptible to breaks and chips. When we do not have a sufficient amount of calcium in our diets (especially when we are young) the 1% of calcium carried in the blood will draw calcium out of the bones to insure that the blood calcium levels are sufficient.  Taking calcium away from the bones and teeth leave them brittle and weak.  Over the course of time people can develop osteoporosis.  This is why older people tend to break bones more easily and have a more difficult time with oral health.

Whitening and other cosmetic dentistry options
There are just some things that you cannot prevent when it comes to your smile.  Everyone's smile is going to fade in brightness over time, especially if you are a tea or coffee drinker.  When all of the healthy eating and visits to the dentist cannot help the aesthetic appeal of your teeth, remember that there are options in cosmetic dentistry.  For faded teeth tooth whitening has become very popular.  There are over-the-counter options as well as professionally applied options to choose from.  Another popular cosmetic dentistry option for those who are older are dental implants.  Dental implants are a more permanent solution to dentures.  Whether you have lost a tooth from injury or from poor health, it is likely that a cosmetic dentist can provide you with a permanent solution to your problem.  Dental implants act much like your real teeth and you need not worry about messy pastes, glues and tapes.

Coffee, tea, caffeinated beverages
Over time, drinking coffee, tea and caffeinated beverage will have an obvious effect on your teeth.  Tea and coffee can discolor teeth, while caffeine can actually eat away at the tooth over time.  The harsh chemicals in a soda may seem harmless in your youth but over time the deterioration is quite apparent. 

Smoking
If you do nothing else to ensure that you have a sparkling smile when you are older you should quit smoking.  Studies have shown that those who smoke even as little as a pack a day are three times more likely to have periodontal disease and all of the potential hazards that accompany it.  Those who have smoked for a lifetime are guaranteed to have tooth loss and major oral health issues.

If you've ever taken a sip of a cold drink or bite of something hot and felt a sharp pain through your teeth and gums, you may be one of the many people in the world who have sensitive teeth.

What causes sensitive teeth?
Sensitive teeth are a common condition that often comes and goes. Sensitivity in the teeth is sometimes caused by unfilled cavities or fractured teeth. If you experience tooth sensitivity even after these problems have been corrected, there are a number of other causes. Worn out tooth enamel or an exposed tooth root may cause sensitivity.

In the case of an exposed root, the dentist may recommend a root canal, which will most likely alleviate the sensitivity.

More often than not, however, sensitive teeth come from the gradual wearing down of enamel, which is why it's more common in older people than younger. Enamel acts as a protective covering of the teeth's dentin, which contains small hollow canals. When the enamel is worn down, these canals allow heat and cold to pass through to the nerves in the tooth, resulting in tooth sensitivity.

Preventing tooth sensitivity
If you have sensitive teeth, there are a number of things you can do to reduce the sensitivity. Proper oral hygiene can help prevent sensitivity in the first place by keeping gums and teeth clean.

There are a number of different types of tooth desensitizers. For more serious cases or if tooth sensitivity causes severe discomfort, you may need to go to your dentist to get a stronger prescription. But for mild discomfort, over the counter tooth desensitizers have a number of advantages for people with sensitive teeth.

Mild cases of tooth sensitivity would be described as discomfort from hot, cold, or sweet foods. In this case, a toothpaste designed specifically for sensitive teeth can help to reduce the amount of sensitivity by decreasing the sensitivity of the dentin, where the root of the pain stems. In order for these toothpastes to be effective, they must be used in place of your regular toothpaste, so at least twice daily. Most patients say it takes about 2 weeks to notice results and a lowered sensitivity.

In addition to desensitizing teeth, over the counter tooth desensitizers have a number of other advantages. Many of these toothpastes and treatments include ingredients like fluoride and tartar control, so they prevent cavities and plaque build-up as well. In addition, there are also desensitizing whitening toothpastes, so you can whiten teeth while building them up at the same time.
Tooth desensitizers are not just for people who experience pain from sensitive teeth. Many people opt to use a tooth desensitizer a few weeks before undergoing whitening treatment, as the process can cause increased sensitivity once it's completed.

If you have a mild case of sensitivity in your teeth, as most people do from time to time as they get older, over the counter tooth desensitizers are an effective way to take the pain out of hot and cold beverages and food. For more painful or serious cases, you should probably visit a dentist and discuss other options with him or her.

We are facing an increasing problem in our country.  People are not taking care of their bodies and as a result more people are suffering from the physical consequences.  One such thing that we are becoming particularly susceptible to is bone loss. Often times people forget that teeth are part of the bone that becomes effected.  Not only is a poor diet to blame for bone loss, but the deficiency in calcium and other vital nutrients is weakening your teeth as well. 

Many people are aware of some of the things that they can do to prevent bone loss but instead, for whatever reason, choose not to.  Tips to preventing bone loss are listed a little later in this article.  Perhaps instead of starting up new good habits, we should focus on breaking old bad habits.  There are foods and activities that reduce the calcium in our bones and the bone density itself.  Some of the things we should stop doing in order to prevent bone loss are:
    Stop drinking excessive amounts of caffeine-containing drinks (more than six drinks per day).  Caffeinated drinks include coffee, cola, many energy drinks and tea.
    Stop consuming excessive amounts of alcohol
    Watch your body weight.  Those with very low body weight are more susceptible to bone loss.
    Always in moderation.  Do not eat so much of a good thing that it become a bad thing.  For example very high intakes of fiber (more than 50g per day, from wheat bran) can attribute to bone loss.
    Stop being a couch potato.  Low levels of physical activity will compromise bone strength.
    Don't be overly paranoid about sun exposure.  Yes, you should still make sure to wear a hat and sun block if you are going to the beach. But did you know that your body needs a certain level of Vitamin D that is absorbed by the body through sunlight?  Low levels of vitamin D are commonly an issue for people who are housebound or for people who cover their bodies completely when they are outside.
After you have read what not to do, of course you are curious about what things that you can do to prevent bone loss.  A great deal of what you should do to prevent bone loss is related to your diet.  Below is a list of recommended foods and quantities needed to prevent bone loss.

Milk and milk products
Milk, yoghurt, cheese and buttermilk are huge sources of calcium. One cup of milk, a 200g tub of yoghurt or 200ml of calcium fortified soymilk provides around 300mg calcium. Calcium fortified milks can provide larger amounts of calcium in a smaller volume of milk for those who may not be enthusiastic milk drinkers.

Leafy green vegetables
Broccoli, collards, bok choy, Chinese cabbage and spinach are reccommended. One cup of cooked spinach contains 100mg, although only five per cent of this may be absorbed. By contrast, one cup of cooked broccoli contains about 45mg of calcium.  In addition, the absorption from broccoli is much higher than its leafier counterparts.

Soy and tofu
Tofu (depending on type) or tempeh and calcium fortified soy drinks are great options.

Fish
Sardines and salmon have more calcium than you may think.  Half a cup of canned salmon contains 402mg of calcium!

Nuts and seeds
Brazil nuts, almonds and sesame seed paste have good amounts of calcium in fact, fifteen almonds contain about 40mg of calcium.

Other calcium fortified foods
Breakfast cereals, fruit juices and bread as well as calcium supplements are more options to get you the calcium that you need to maintain adequate bone health.  Supplements are not as good as getting the calcium you need from foods, but for those who cannot stomach certain calcium rich foods or who would otherwise not get the calcium they need, supplements are a good option.