Fluoride is a mineral well known for strengthening teeth and helping prevent dental cavities. (1) Since the amount of fluoride in foods can vary, it is added to public water supplies in some countries, including the US.

According to the National Library of Medicine (NLM), the amount of fluoride you need depends on your body mass (weight). Children typically need 0.5mg (500μg) per day, while adults need 3-4mg (3000-4000μg) of fluoride each day. (1) For the adequate intake (AI) calculations below 4mg (4000μg) was used.

Since consuming too much fluoride can have ill health effects, the NLM sets the upper limit at 10mg, or 10,000μg. This is just 2.5 times the adequate intake.

Fluoride tends to accumulate in a mixture of both healthy and unhealthy foods including tea, coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavored popsicles, baby foods, broths, stews, and hot cereals made with tap water. If fluoride fortified water is used to make these foods and drinks, they will contain even more fluoride.

Further sugary or carbonated drinks can lead to more tooth decay, wiping out any good effect from the fluoride.

For all these fluoride foods and drinks, if fluoride fortified water was used in their creation, they will have even more fluoride. Below are the top 10 sources of fluoride, for more, see the extended list of fluoride rich foods and drinks.