Your body needs fluoride to keep your bones strong and to help prevent tooth decay. Men should have 4 milligrams of the mineral each day, while women need approximately 3 milligrams. Most people in the United States easily meet their daily fluoride requirement by drinking fluoridated water, consuming foods and beverages that have been prepared with fluoridated water and using dental products like toothpaste or mouthwash that contain added fluoride, though some foods also naturally contain small concentrations.
Have a Cup of Tea
A 3.5-fluid ounce serving of black tea typically contains between 0.25 to 0.39 milligrams of fluoride, according to the Linus Pauling Institute. This amount would supply a man with up to 9.7 percent of his daily fluoride requirement and a woman with 13 percent of her needs per day. The fluoride found in black tea comes from the high concentration of the mineral in the tea leaves, not fluoridated water, though preparing the tea with treated water would further increase the amount per serving.
Pour a Glass of Wine
An ounce of a white wine like chardonnay contains 0.06 milligrams of fluoride, meaning that a standard 5-ounce serving of white wine supplies 0.3 milligrams. Each glass contains 7.5 percent of a man's daily fluoride needs and 10 percent for a woman. While moderate alcohol use may confer some health benefits, avoid alcohol if you have liver or kidney problems, are pregnant or planning to become pregnant or have a family or personal history of alcohol abuse. If you do choose to drink alcoholic beverages like wine, limit yourself to two drinks per day if you're a man and one drink daily if you're a woman.
Enjoy Canned Crab
Each 3.5-ounce serving of canned crab contains 0.21 milligrams of fluoride, or 5.2 percent of a man's recommended daily allowance and 7 percent of a woman's. Other types of seafood contain fluoride, but in smaller amounts, such as oysters which have 0.05 milligrams in every 3 ounces and most types of fish which contain 0.02 milligrams in a 3.5-ounce serving. When choosing canned crab, look for low- or no-sodium brands. Regular canned crab contains 425 milligrams of sodium in every 3 ounces.
Bake a Potato
A large Russet potato measuring 3 to 4-1/4 inches in diameter and baked with its skin intact supplies approximately 0.14 milligrams of fluoride. For a man, this would fulfill 3.5 percent of his daily fluoride requirement; for a woman, it would be nearly 5 percent of her recommended intake per day. White potatoes like Russets can be part of a healthy, balanced diet if you eat them in moderation and obtain the majority of your carbohydrates from whole grains that have a lower glycemic index.
- University of Maryland Medical Center: Fluoride in Diet
- Linus Pauling Institute: Fluoride
- USDA National Nutrient Database: Nutrient List - Fluoride, F (microgram)
- Texas A&M University: The Sodium Content of Your Food
- American Diabetes Association: Glycemic Index and Diabetes
- Academy of Nutrition and Dietetics: What is Considered One Serving of Alcohol?