Nutrition FAQ

Healthy Bodies: Bones and Teeth

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• 1. At what age are our bones the strongest?

  Because bones form during childhood and the teen years, this is a critical time to ensure that calcium and vitamin D needs are met. By age 20, our bones reach their maximum strength. But adults also need to get enough bone-building nutrients in their diets to keep bones strong. Along with being active regularly, meeting Food Guide recommendations is your best bet for strong bones throughout life.

  For more information on bone health, visit Power4Bones.

• 2. If I cannot brush my teeth after eating, is there something I can do to protect my teeth?

  Yes. A number of studies have shown that eating hard cheese after meals or as a snack may reduce cavities. The nutrients found in cheese neutralize acid in the mouth and encourage more saliva, which washes away any sugar on our teeth. Nutrients in cheese, including fat and protein also help protect enamel and cover teeth with a protective layer that keeps bacteria out.  When brushing is not an option, eat some cheese!

  For more information on dental health, visit the Ontario Dental Association.

• 3. Which vitamins and minerals do we need for healthy bones and teeth?

  Calcium, vitamin D, protein, vitamin A, magnesium and phosphorus all contribute to bone and dental health.

  Milk, cheese and yogurt are excellent sources of calcium.  Other foods, such as canned fish with bones, broccoli, certain legumes, nuts and seeds, also contain calcium, but these foods vary in the amount of calcium they provide. For example, you need about 1.25 L (5 cups) of cooked broccoli to get the same amount of calcium found in 250 mL (1 cup) of milk.

  The main source of vitamin D in our diet is milk, as it is mandatory in Canada that cows' milk be fortified with vitamin D. Some yogurts and cheeses may contain vitamin D but only if they have been made from fortified milk.  Oily fish and egg yolks also contain vitamin D.

  To optimize your intake of these bone-building nutrients, aim to consume the recommended number of servings in Canada's Food Guide.

  To learn more about the calcium content of certain foods and to calculate your calcium intake, order a copy of the Calcium Calculator.

• 4. Vitamin D vs. sunscreen - I'm confused!

  Vitamin D helps us maintain strong bones and may help prevent various diseases. In Ontario, for most of the year, our bodies cannot produce enough vitamin D from the sun. In the summer months, when our bodies are able to make vitamin D, we often wear sunscreen for protection from UV rays, but it also prevents our bodies from making vitamin D. So it is not surprising that the majority of us do not get enough vitamin D throughout the year.

  We can get vitamin D by eating certain foods:

  • In Canada, all fluid cows' milk is fortified with vitamin D and is a major dietary source of this vitamin. Health Canada recommends that to get enough vitamin D, all Canadians should drink 500mL (2 cups) of fluid milk each day. Note that older children, teens and older adults need more servings of milk and alternatives per day to meet calcium recommendations.
  • In some cases, vitamin D may be added to products such as margarine, yogurt, soy beverages and other foods. Check labels, as not all of these products are fortified with vitamin D.
  • Vitamin D is found naturally in egg yolks and fatty fish.

  Some people may need to take a supplement in addition to focusing on the foods listed above. Vitamin D recommendations are currently under review by the Institute of Medicine, so stay tuned for more information.

• 5. What about beverages - are some better for bones and teeth?

  Children  should avoid sipping sweetened or acidic drinks, such as fruit juice,  fruit-flavoured drinks, pop, sports drinks and energy drinks. Pop is a special concern because as children get older, they replace milk with these drinks.

  
  

  Milk is an ideal beverage for both bones and teeth because it contains 16 bone-building nutrients. Milk also offers  some protection from cavities because of the protein and fat it contains, because of its low acidity and because the type of sugar in milk is the least likely to cause cavities.