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Dairy-Free Diets and Oral Health: Glen Iris Advice on Calcium & Vitamin D

Many people in Glen Iris choose to cut dairy from their diet—whether for personal preference, allergies, or other health concerns. While avoiding dairy is common, it’s important to remember that dairy is a major source of calcium and other nutrients vital for healthy teeth, bones, nerves, muscles, and even cell function. Calcium is also essential in your saliva for preventing tooth decay.

How to Get Enough Calcium Without Dairy

Calcium can’t be made by your body—it must come from your food. If you’re dairy-free, focus on these sources:

  • Dark leafy greens (bok choy, broccoli)

  • Foods fortified with calcium (orange juice, cereal, soymilk)

  • Nuts, especially almonds

The recommended calcium intake for adults is around 1,000 mg per day. Make sure you’re reading labels and planning your meals accordingly.

Why Vitamin D Is Just as Essential

Vitamin D is needed for your body to absorb calcium effectively. You can get Vitamin D in two main ways:

  • Sun exposure (your skin makes vitamin D when exposed to sunlight)

  • Dietary sources like seafood (mackerel, salmon, tuna) and fortified foods (orange juice, cereal, soymilk)

Adults typically need about 600 micrograms (mcg) of vitamin D daily.

Healthy Teeth and Bones in Glen Iris

By ensuring your diet provides enough calcium and vitamin D, you’re strengthening your teeth and bones and supporting your overall wellbeing—even without dairy.

If you have questions about nutrition for strong teeth, schedule an appointment with Dr. Daniel Kaufman.