Where and in what quantity is fluoride contained?

Fluorine means “destruction” in Greek. This is not a random name, since this substance can really lead to disability and even death. Many scientists died trying to obtain pure fluorine, but French researchers succeeded in isolating this chemical element only in the 19th century. To date, fluorine has been well studied, the positive and negative effects of this substance on the human body have been determined.

Fluorine (F) is a chemical element included in group VII of the periodic table and belongs to the halogens. Fluorine is a diatomic gas that occurs naturally as fluorides and is yellowish in color or completely colorless.

The proper functioning of the human body largely depends on this substance. It is important to avoid both its excess and deficiency. The bulk of fluoride present in body tissues is concentrated in bone tissue, teeth, hair and nails. From which we can conclude that fluoride affects not only health, but also a person’s appearance.

Properties of fluorine

Fluorine has the following properties:

• strong and unpleasant odor, reminiscent of a mixture of chlorine and ozone;
• a chlorine molecule is formed by 4 bonding and 3 antibonding orbitals, the bond order is equal to one;
• in its composition, chlorine is a monoisotopic substance, since science knows only one stable isotope of fluorine - F19, 17 radioactive isotopes and one nuclear isomer F18;
• at temperatures from -188 to -288 this substance turns into a liquid or solid state;
• in the gaseous state, fluorine has no color, in the liquid state its color is yellowish, in the solid state it is yellow-green;
• fluorine is a powerful oxidizing agent; it is the lightest substance of all halogens;
• The boiling point of this substance is -188 degrees, the melting point is -219.

Functions of fluoride in the human body

Fluorine is an essential element in the human body that performs the following functions:

• participates (along with calcium and phosphorus) in the formation and strengthening of the dental skeleton and enamel;
• promotes normal growth of nails and hair;
• participates in the process of hematopoiesis;
• prevents the development of osteoporosis;
• suppresses acid-forming bacteria, thereby protecting teeth from periodontal disease and caries;
• strengthens the immune system;
• promotes the removal of radionuclides from the body.

Fluorine gas is a toxic and aggressive substance for the human body. However, in all products, as well as toothpaste, it is contained in the form of salts. In this case, it can be beneficial, of course, with moderate use.

How much substance does a person need per day?

The average amount of fluoride a person needs daily is 2 mg. If your weight is less than normal, then the norm for consuming the element will be 1.5 g. Also, this figure can be influenced by the level of physical activity: the higher it is, the more substance is needed.

Fortunately, food products containing fluoride are not capable of harming your body, because this component is present in them in very small quantities. Most of the fluoride we consume daily enters the body through water, and only a third comes from food.

The benefits of fluoride for the human body

Fluoride has great benefits for the human body.

It performs many important functions:

1. Inhibits the development of pathogenic microorganisms, preventing damage to tooth enamel by their metabolic products.
2. Removes salts and heavy metals.
3. Remineralizes enamel at the first stage of caries formation.
4. Helps strengthen bone tissue.
5. Normalizes phosphorus-calcium metabolism.
6. Increases the body's resistance to radiation.
7. Slows down the work of acid-forming bacteria.
8. Responsible for the quality of hair and nails.

Harm of fluoride to the body

Fluoride can bring both benefits and harm to the human body. This substance is very dangerous in overdose. Fluoride takes a long time to be eliminated and accumulates not only in bones and teeth, but also in the pineal gland, which is located in the middle of the brain. In this case, its impact on human health can be very serious.

The issue of adding fluoride to municipal water, as well as various drinks, foods and toothpaste, is quite acute. In some countries (not Russia), synthetic fluorine compounds are added: fluorosilicic acid, sodium fluorosilicate, sodium fluoride.

Since such compounds are waste products from the phosphate, aluminum and even nuclear industries, their health hazards are obvious.

Sodium fluoride is the most harmful to health. Scientists claim that this substance reduces a person’s cognitive abilities (impairs speech, thinking ability and memory). Information about this became known to the general public only 10 years ago. Until this moment, the results of the study on the dangers of fluoride were classified.

Scientists have proven that long-term use of sodium fluoride causes the following disturbances in the normal functioning of the body:

1. Malfunctions of the thyroid gland up to extensive disruption of the endocrine system.
2. Genetic failures at the DNA level.
3. Oncological diseases.
4. Decreased melatonin production (which results in various sleep disorders).
5. Neurological disorders (difficulties with focusing, memory, etc.).
6. Alzheimer's disease.

Synthetic fluoride compounds have been used in the food industry since the 1940s. There are suggestions that sodium fluoride was used for the purpose of mass mind control in Nazi Germany, the USA and the Soviet Union.

Naturally occurring fluoride is part of the earth's crust, so a small amount of this substance in natural water is acceptable. Some fluorides are present in plants and animal tissues. However, even natural fluoride is a toxic substance for humans, even more dangerous than lead. Just 2-5 g is a lethal dose.

Foods rich in fluoride

Fluorine (F) is widely known in the forms of calcium fluoride, stannous fluoride, sodium monofluorophosphate, sodium fluoride.

It is one 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 present in combinations with other components.

Functions of fluoride in the body

Fluoride is present in almost all tissues of the human body, but the highest concentration of the substance (almost 96 percent) is found in teeth and bones. Fluorides entering the body with food are completely ionized and quickly absorbed, distributed between cells. The substance is absorbed in the intestines and transported throughout the body with the bloodstream.

Quite quickly eliminated from the body in urine. Fluoride 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. Fluoride and calcium are closely related within the human body and work primarily in tandem, often in the outer parts of the bones.

Fluoride deficiency and overdose

The generally accepted daily dose of F for an adult is 1.5-2 mg (slightly more for osteoporosis). Insufficient consumption of this microelement causes caries, impairs vision, and increases the body's vulnerability to infections. Consequences of chronic F deficiency:

• tooth decay;
• rachiocampsis;
• blurred vision.

Fluoride overdose, although rare, does occur.

In case of mineral poisoning, it is important to drink a lot of water (more than 2 liters per day) and take calcium gluconate (promotes faster removal of fluoride from the body).

Laxatives containing sodium sulfate provide a quick effect for cleansing of excess trace elements. Teeth enamel whitening will help get rid of fluorosis.

Food sources

Fluoride contains: asparagus, avocado, Brussels sprouts, carrots, cumin, cauliflower, cucumbers, dates, lemongrass, 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 water, which is especially useful for decoctions and teas. For example, when black tea is brewed, approximately 70-90 percent of the fluoride passes from the leaves into the liquid. Approximately 30% of the mineral contained in mint is released, approximately 20 percent is released from rose hips, and chamomile provides only 5% of the useful microelement.

Table of fluoride content in some productsProduct (200 g)Fluoride (mg)

Top 10 products necessary for children

There is no need to remind children about the importance of fluoride. A growing body, like no other, needs this microelement to form healthy bones and teeth, strengthen enamel and prevent dental diseases.

Fluoride deficiency, like calcium, is fraught with serious problems in the development of children: from curvatures in the spine to loss of vision.

But this does not mean that a child from an early age must be fed with dietary supplements containing F. The sources of nutrients for children should be only natural products. An excess of the 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 as white spots on tooth enamel). A large overdose will cause aching pain in the bones, stains on the teeth (white and brown). The same signs of fluoride poisoning can occur in adults.

But they also have joint nodularity, rapid aging of bone tissue, the appearance of wrinkles and the development of scleroderma (the formation of hard areas of skin).

When compiling a list of foods rich in fluoride, it is first important to remember water, which is the best source of the 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, and leafy greens.

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. A pickled cucumber added to a salad will provide your child with a significant portion of fluoride.
3. Grape juice. This drink, beloved by many, will also take care of the required amount of F in the child’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 fluoride, but also most of the micro- and macroelements and vitamins necessary for a growing body.
5. Tomatoes. All foods that contain tomatoes contain fluoride. Salad or tomato juice is exactly what children need.
6. Carrot. Cooked without salt, but with a small addition of 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 organs.
7. Orange juice. It's hard to find a child who doesn't like this sweet and sour vitamin drink. If you don’t have a food allergy to citrus fruits, you can pamper your children with fresh orange juice at least several times a week and be sure that they have received many essential nutrients, including vitamin C, a well-known antioxidant and immune protector.
8. Asparagus. Serve whole, cut into pieces or puree. It doesn’t matter in what form, the main thing is that the child eats a portion of this healthy vegetable, rich not only in fluoride.
9. Beet. Borscht, salads, juices... Prepare whatever your imagination allows from this vegetable. And as often as possible. Beets are a real storehouse of vitamins and minerals that are vital for people at any age.
10. Prunes. It can be eaten whole, in compotes, or 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, you should introduce any of these products into your diet slowly, carefully and in small portions.

Only after the body gets used to the new food can the portions and frequency of taking a particular product be increased.

Don't neglect this rule! Any product should provide benefits and not cause health problems.

Other gastronomic recommendations

Coming up with a fluoride-rich menu won’t be difficult at all. The main thing is to know which products contain this mineral and in what concentration.

All soups cooked with bones and poultry broths (meat should also have bones) are not only a filling 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 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 the tastiest 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.

Categorically do not accept canned food? No problem. Fish cooked yourself is no worse. And the taste is many times better.

The only rule: boil, stew, bake or fry fish, preferably with bones. This product contains many times more fluoride than fillets of the same varieties.

Continuing the theme of seafood, it is worth recalling that shellfish also have a beneficial effect on the condition of bones and teeth.

Oatmeal belongs to the list of foods rich in microelements, in particular fluoride. But a small warning. Still, it is better to give preference to ordinary “rolled oatmeal” flakes than to newfangled instant cereals, stuffed with flavor enhancers and chemical “E” additives. In this regard, lovers of sprouted grains are lucky - they get the most benefits from cereals.

Fruit and vegetable juices are among the foods rich in fluoride. But again, only freshly squeezed juices from quality products can be called healthy. Chemically grown products should not be chosen as raw materials for a vitamin drink. Such juices do more harm than good. And of course, it’s better to forget forever about the existence of drinks made from concentrates.

Daily fluoride intake

The daily fluoride intake for an adult weighing up to 70 kg is up to 4 mg. A more accurate amount can be determined based on data such as age, weight, region of residence, quality of water consumed, and dietary features.

Children need less fluoride than adults. So, at the age of up to 1 year, 0.5 mg of this element is enough, from 1 to 6 years - 0.7-0.9 mg, from 6 to 14 - 1.3 mg, from 14 to 18 - 1.5 mg. Pregnant women need at least 2 mg of fluoride daily. The dose is also increased for persons with a disease such as osteoporosis, since this disease often develops against the background of a lack of fluoride.

Table of foods that contain fluoride

Lack of microelement in the body causes weakening of bones, destruction of tooth enamel, thinning of hair and nail plates, joint diseases and curvature of the spine, and blurred vision. To avoid sad consequences, it is necessary to consume foods containing fluoride daily.

Excess fluoride in the body

Excessive intake of fluoride into the human body is possible when drinking water with a high content of this element or taking medications in an inappropriate dosage.

Symptoms of excess fluoride:

1. Nausea and vomiting.
2. Indigestion, pain and discomfort in the abdomen.
3. Weakness, increased fatigue.
4. Increased skin sensitivity, irritation, rashes and red spots.
5. Problems with teeth - fragility, cracks and stains on the enamel, bleeding gums.
6. Cramps, trembling fingers.
7. Impaired functioning of the central nervous system.
8. Pulmonary edema, pneumonia.
9. Loss of voice.
10. Tearing.

Often, when there is an excess of fluoride, fluorosis occurs - a disease in which several symptoms are observed simultaneously: the appearance of brown spots on the enamel of teeth, deformation of joints, destruction of bone tissue, the appearance of wrinkles and hard areas on the skin. The development of fluorosis occurs when the body contains 0.5 mg of fluoride per 1 kg of body weight.

An excess of fluoride in the body can manifest itself as one of the symptoms, or several at the same time. For example, nausea may appear first, and a little later - vomiting, malaise and other disorders. In any case, contacting a doctor if you have such symptoms is mandatory. Self-diagnosis and treatment can result in negative health consequences.

As an emergency measure in case of an overdose of fluoride (ingestion of 20 mg of the substance), it is recommended to induce vomiting and rinse the stomach with a one percent solution of calcium chloride, then drink a lot of water and take calcium lactate or gluconate. Additionally, a saline laxative, electrolyte injections, vitamins and symptomatic therapy may be prescribed. In severe cases, it may be necessary to purify the blood using an “artificial kidney” device.

If there is a slight excess of fluoride, you should review your daily diet, and also check the content of this element in drinking water and, if necessary, replace its source. You should also avoid fluoridated toothpaste and vitamins containing fluoride.

Rules for consuming products containing fluoride

The daily requirement of a microelement for an adult is 0.5-4 mg. With normal intake of the substance through food into the body, an average of up to 3 g of the mineral accumulates in it, which is gradually eliminated naturally. Since food products, with the exception of water, contain trace elements in negligible quantities, there is no need to fear an overdose. Much more dangerous is the uncontrolled use of artificial additives. 20 mg of fluoride is enough to cause severe poisoning. At a dose of 10 mg per day, the destruction of bone tissue begins, and 5 mg per 1 liter of water with artificial fluoridation causes cancer.

When using products as sources of fluoride, you should know and follow several rules:

• during heat treatment of products, a significant part of fluorine is destroyed;
• aluminum cookware is capable of completely removing fluorine contained in food, since it actively interacts with this metal;
• products rich in fluorine and calcium are actively involved in the formation of bone tissue, hair and teeth;
• the mineral interferes with the absorption of magnesium and iodine, so it is better to consume foods and mineral supplements with these substances separately.

Attention! Excess fluoride has a detrimental effect on the body. Intelligence decreases, brain activity is inhibited, which leads to dementia, the immune system and central nervous system suffer, and enzymes necessary for the normal functioning of the gastrointestinal tract are destroyed.

Chronic fluoride poisoning

Most often, chronic fluoride poisoning is diagnosed in children and adolescents, but sometimes this condition also occurs in adults. In the case of a chronic form of intoxication, which occurs with prolonged exposure to this substance, a person experiences characteristic symptoms. At the initial stage - increased sensitivity and bleeding of the gums, brown spots on the surface of the teeth, caries, periodontal disease, soreness and swelling of the nose, ulcerative lesions of the nasal septum, dyskinesia of the intestines and stomach.

Later, diseases of the respiratory system appear, a person also begins to feel pain in the heart area, and his circulatory and hematopoietic processes are disrupted. With chronic intoxication, cholesterol metabolism malfunctions, stomach ulcers and gastritis develop. If excess fluoride is not removed from the body, over time it can negatively affect the condition of bone tissue and provoke skin disease (in severe cases, ulcerative lesions, swelling and necrosis of individual areas of the skin occur).

Lack of fluoride in the body

Since the main source of fluoride for humans is water, it is necessary to ensure that it contains this element in sufficient quantity.

A lack of fluoride in the body can be expressed by the following symptoms:

• split ends, brittleness, dryness and hair loss:
• development of caries, increased sensitivity of enamel, crumbling of teeth, increased abrasion, erosion and necrosis of the gums;
• frequent and repeated fractures, cracks and difficulties with bone healing, which may be a sign of osteoporosis;
• susceptibility to colds and viral diseases due to weakened immunity.

The most effective way to eliminate fluoride deficiency in the body is to change the source of drinking water. It is necessary to choose bottled water containing this element. If there is a significant fluoride deficiency, confirmed by tests, appropriate therapy is prescribed. You can improve the condition of your teeth with the help of fluoride-containing toothpaste, which should be selected by a professional dentist.

The method of replenishing the mineral is selected based on symptoms and the presence or absence of concomitant diseases and contraindications. When calculating the dosage of a particular drug to replenish fluoride reserves, you should avoid exceeding the dose, since this element is contained in some foods, water and vitamins. For this reason, it is better to consult a doctor to select the necessary remedy and its dosage.

Why is this element needed?

In the body of an adult, this element is contained in an amount of 2.5-2.7 g. It plays an important role in many life processes. The main amount of fluoride is concentrated in bone tissue and in the outer enamel of teeth.

Without this substance, the following processes would not be able to occur normally in our body:

• tooth formation;
• bone growth and fracture healing;
• iron absorption.

Fluorine plays an important role in the formation of new blood cells, as well as in the functioning of the immune system. This element almost always works together with calcium and promotes its preservation in bone tissue. Bone strength directly depends on this, and the risk of developing osteoporosis is significantly reduced.

Although fluoride is so important in our body, an overdose of it can have dire consequences. Therefore, it is important to clearly understand how much of the substance can be consumed per day, as well as in what foods it is contained.

What foods contain fluoride?

Fluorine, which is essential for the human body, is found in the following foods:

• walnuts and almonds;
• sea ​​and freshwater fish;
• seafood (especially shrimp);
• vegetables (potatoes, pumpkin, onions, asparagus, avocado, Brussels sprouts, tomatoes, carrots, lettuce, spinach and other greens);
• eggs;
• fruits (grapefruit, apple, tangerine, plums);
• cereals (buckwheat, rice, corn, oats, bran, sprouted grains);
• beef and chicken;
• honey;
• pickles (pickles, tomatoes, cabbage);
• milk;
• black and green tea;
• red wine (the source here is the chemicals that fertilize grapes).

In order to receive the required amount of fluoride, it is not at all necessary to take pharmaceutical drugs. It is enough to include products from the above list in your menu, but also not to overdose on this element.

Products containing large amounts of fluoride

Fluorine is present in microscopic doses in almost all food products. Its highest content is found in water, some plants, shellfish and ocean fish.

Important! Natural water in regions with normal fluoride content contains 3-12 mg of this microelement per 100 ml.

Tea

The tea bush, regardless of the region of growth, actively consumes fluoride from soil, fertilizers and water, and concentrates it in its leaves. That is why black and green tea are one of the recognized leaders in the content of this trace element. It should be noted that brewing the drink in boiling water significantly reduces the percentage of fluoride. When preparing decoctions of spicy and medicinal herbs, up to 50% of the microelement passes from the raw material into the solution.

Attention! Fluoride is found in grape wine. The presence of the mineral in the product is due to modern methods of agricultural technology, when the vine is treated with toxic chemicals - which is why its concentration can exceed all norms.

Fish

A particularly large amount of fluoride is found in the bones of sea fish. Therefore, eating canned foods along with bones is of great benefit. A significant percentage of fluoride is found in the following seafood:

• oysters, mussels, crayfish;
• salmon, mackerel;
• tuna, cod, pollock;
• hake, blue whiting;
• haddock, flounder, rudd;
• smelt, lemonema, bream;
• mackerel, bluefish, horse mackerel;
• trout, sprat, capelin;
• ruff, crucian carp, white fish;
• scallop.

Fish products can be consumed salted, smoked, boiled and fried. It should be remembered that fillet is less healthy than a carcass with bones.

Any shellfish is an excellent source of fluoride

Meat

The main percentage of fluorine is found in the bones of animals and birds raised for slaughter. Therefore, broth cooked on the bone is healthier than pure fillet. The trace element is present in the following types of meat products:

• canned meat, stew;
• beef, pork, lamb;
• offal, sausages;
• chicken, goose.

Comment! To compensate for the lack of fluoride, you can use mineral water containing it.

Eggs

All poultry eggs contain fluoride. Depending on the nesting region and diet, its quantity can vary significantly. In egg powder, the content of the element increases almost 4 times.

Chicken eggs are one of the most accessible sources of fluoride

Cereals

Plants are able to accumulate fluoride contained in water, soil and chemicals. In cereal crops, the microelement is present in medium doses. The substance is found in the following common cereals:

• buckwheat and oatmeal, including Hercules;
• wheat, spelt, semolina, couscous;
• pasta and wheat flour;
• pearl barley and barley, polished millet;
• rice, bran and kernels;
• rye flour, soybean, corn;
• lentils and beans.

There is noticeably more fluoride in the grain of durum wheat, as well as in whole oats and barley.

Fluoride is found both in whole grains and in any ground or crushed products.

Nuts

Just 300 g of walnuts fully meets the adult body's need for fluoride. Other nuts containing fluoride:

• pecan;
• sunflower seeds;
• almond.

We recommend reading: What are the benefits of almonds, properties and contraindications

The product can be slightly dried in a frying pan before use.

Vegetables

Vegetables containing fluoride include:

• spinach, asparagus;
• tomatoes, carrots, beets and their tops;
• radishes, cabbage, including sauerkraut;
• pumpkin, avocado;
• green beans, green peas;
• potatoes, onions;
• lettuce;
• cucumbers, parsley, garlic.

Recommended reading: Benefits of tomatoes for the body

A significant amount of fluorine is found in edible plants such as seaweed, dandelions, chamomile, rose hips, mint, and cumin.

The microelement content in vegetables largely depends on growing conditions.