Brushing at least twice daily. Flossing occurs when you remember. You make it to your dental appointments. However, if your daily diet consists of sugary snacks, soft drinks and low nutrient foods, your smile may be lacking a critical layer of protection.
The fact is that your food directly impacts the health of your teeth and gums. Each bite may either strengthen enamel and promote good gum health or it may lead to decay and gum inflammation. No one food can take the place of proper oral care or regular dental visits, but some food choices do have a very strong impact on maintaining your smile for many years.
Let’s look at some foods that boost your teeth and gums, and why they should be a part of your plate.
The Role Nutrition Plays in Oral Health
Your teeth can seem solid but are under constant attack from acids, bacteria and daily use. Luckily, your body relies to a large extent on the nutrients you consume to heal itself. Vitamins and minerals such as calcium, phosphorus, vitamin D, and vitamin C are important to maintaining the health of teeth, the strength of the jawbone, and healthy gums.
Other factors that affect cavity protection include hydration, because hydration is important for salivation, and some foods that stimulate chewing are also important for salivation. Over and over, researchers have found that diets rich in nutrients help to make teeth stronger, healthy gums, and more resistant to tooth decay and gum disease.
1. Dairy Products: The Enamel Builders
Milk, cheese and yogurt are still some of the best foods for keeping teeth healthy. They are calcium and phosphorus-rich, which are key minerals to strengthen enamel and maintain the strength of your teeth. Cheese also increases saliva so that acids can be neutralized, preventing weakening of enamel.
Another benefit of using unsweetened yogurt is that it contains healthy probiotics which can help to maintain a healthy balance of bacteria in the mouth.
Good choices include:
- Plain Greek yogurt
- Low-fat milk
- Cottage cheese
- Cheddar or Swiss cheeses
2. Leafy Greens Packed with Essential Nutrients
Leafy greens, such as spinach, kale, collard greens, and other leafy vegetables provide significant amounts of calcium, folate and vitamin C with limited amounts of sugar.
Vitamin C is especially beneficial for gums because it aids in the production of collagen, ensuring strong and tough gum tissue. Vitamin C is important for gums and without adequate levels, they can become inflamed or bleed more easily.
Eating leafy greens as toppings for salads, smoothies and soups can give you an extra boost of vitamins and minerals, which can help support your health and oral hygiene.
3. Crunchy Fruits and Vegetables
Apples, carrots, celery, and cucumbers have so much more to offer than vitamins and fiber. The crunchiness also triggers saliva, which helps to wash away food particles and to dilute the harmful acids. These are not meant to replace brushing, but can provide additional natural cleaning in between meals.
Here are some great choices:
- Apples
- Carrots
- Celery
- Bell peppers
- Cucumbers
The extra chewing also helps the blood flow through the gums, and helps to keep the mouth clean.
4. Foods Rich in Phosphorus
Phosphorus also helps to strengthen and repair tooth enamel in conjunction with calcium.
There are lots of protein foods that are loaded with this type of mineral, which is a lot of good to have in a smile-friendly diet.
The foods highest in phosphorus are:
- Fish
- Chicken
- Turkey
- Eggs
- Lean beef
- Lentils
- Beans
Phosphorus, along with calcium, plays a role in maintaining the hard outer layer of your teeth, and in the overall long-term oral health.
5. Nuts and Seeds
Nuts and seeds are a great combination of healthy fat and a good source of minerals to support teeth and gums. Almonds, walnuts, sesame seeds, pumpkin seeds and chia seeds are all relatively low in sugar, and they are good sources of calcium, phosphorus and magnesium, as well as antioxidants.
They are also good snacks that won’t allow sugar to be in constant contact with the teeth, as so many processed snacks can. Go for unsalted options whenever you can, the healthiest option.
6. Vitamin C-Rich Fruits and Vegetables
Good gums require healthy connective tissue and vitamin C is necessary to make collagen.
Excellent sources include:
- Strawberries
- Kiwi
- Oranges
- Broccoli
- Tomatoes
- Bell peppers
Citrus fruits are very healthy, but they cause enamel to become soft for a short time due to their acidity. Wait a little while before brushing to minimize the chances of excessive enamel erosion from the drinking water.
7. Fatty Fish and Vitamin D Sources
Vitamin D enables your body to absorb calcium properly. Even a high calcium diet cannot provide teeth and bones with their full benefits if you don’t have sufficient vitamin D.
There are foods that can help maintain good vitamin D levels, including:
- Salmon
- Sardines
- Tuna
- Egg yolks
- Fortified dairy products
These will work well in combination with calcium-rich foods to maintain healthier teeth and help maintain the strength of the jawbone holding them in place.
8. Water: One of the Best Drinks for Your Smile
In some instances, the healthiest option is the easiest option.
Water helps:
- Wash off food particles
- Dilute acids
- Support saliva production
- Reduce dry mouth
- Help protect enamel
Fluoridated water can offer an extra barrier of protection against cavities by strengthening enamel and helping it to remineralize.
Foods That Can Work Against Your Oral Health
There are foods that actually strengthen teeth and gums, and there are foods that can cause a gradual weakening of teeth and gums over time.
Try to limit:
- Sugary candies
- Sticky snacks
- Soft drinks
- Frequent sports drinks
- Excessively acidic beverages
The quantity of sugar isn’t the only factor, it’s also how many times your teeth come into contact with the sugar in the day.
A Healthier Diet Supports a Healthier Smile
Some simple adjustments you can make while eating can go a long way toward improving your oral health. The intake of foods high in calcium, phosphorus, vitamin C, among others, can play a key role in improving the strength of enamel and gum tissues, thus preventing any potential dental complications in the future.
Here at Rosenthal Family Dentistry, we understand how important prevention can be for the health of your teeth and smile. Regardless of what oral care services you may need, rest assured that our skilled professionals will always be ready to help you have a healthier smile for many years to come.
