Photo: Oleksandr P
Brushing, flossing, and regular dental check-ups are essential for great oral hygiene, but an often overlooked element is the kind of food we eat to make sure that we have strong teeth and gums. Whatever we eat can either cause the development of dental problems like gum disease and cavities, or it can provide our bodies with the right nutrients that would help make our smiles brighter.
What are the building blocks of strong teeth?
Human teeth are mostly made up of calcium and phosphorus, along with other minerals. These give the teeth enamel the strength and structure it needs to be the outermost layer of protection for our teeth. So, if you eat foods that are rich in these particular nutrients, it would help to maintain your oral health.
- Calcium is the cornerstone of healthy teeth as well as bones. It keeps the enamel strong and helps to repair any minor damage that may be caused by acids. Dairy products like cheese, milk, and yoghurt are excellent sources if you wish to add more calcium to your diet. If you’re lactose-intolerant or vegan, don’t worry because you can still consume calcium from any calcium-fortified plant-based milk alternatives as well as tofu, spinach, kale, and almonds.
- Phosphorus works with calcium to keep your teeth and bones strong. Protein-rich foods like poultry, meat, eggs, fish, and dairy products can provide you with this nutrient.
- Though it’s not a direct component of teeth, vitamin D is essential so your body can effectively absorb and utilize the calcium you consume. You can get vitamin D from sunlight, but you can also eat food fortified with it such as cereals and milk, along with fatty fishes like tuna and salmon.
- Along with including the nutrients that serve as the building blocks of healthy teeth in your diet, you can also eat certain foods that can actually help fight against gum disease and tooth decay.
- Fruits and vegetables that are rich in fibre can help to stimulate the production of saliva, which acts as a natural mouthwash that neutralizes acids, washes away food particles, and delivers minerals to your teeth. Snacking on crunchy food like carrots, apples, and celery can act as natural scrubbers that will help to remove plaque and food debris from the surface of your teeth.
- Dairy products like cheese contain casein, which is a protein that aids in neutralizing acids in your mouth. Dairy also stimulates saliva production.
- Green tea is a popular drink that contains polyphenols, antioxidants that can help reduce the formation of plaque and prevent the occurrence of gum disease. It also contains fluoride, which is another mineral that’s important for maintaining your dental health.
- Water is often overlooked, but drinking it and staying hydrated can also contribute to your continued oral health. Water helps to wash away bacteria and food particles, as well as maintain saliva production, so your mouth can stay clean.
Photo: Norman Milwood
The Worst Foods for Your Teeth
Now that you know the good stuff you need to eat so you can have healthy teeth and gums, how about the foods that you should avoid?
- Sugar is enemy number one if you wish to avoid tooth decay. Bacteria in your mouth can feed on sugar and produce acids that erode your teeth enamel, so keep your sugar consumption at a minimum if you don’t wish to avoid it completely. Sodas, candies, and fruit juices can be extremely harmful since they can coat your teeth and give the bacteria a constant source of sugar to consume.
- Though there are some acidic foods like citrus fruits that can provide your body with nutrients you need, consuming too many acidic foods or drinks can end up also eroding the enamel in your teeth. If you must eat them, then do so in moderation and always rinse your mouth with some water after consuming anything acidic.
- Sticky foods like dried fruits and caramel cling to your teeth and have the same effect as sodas in creating a breeding ground for enamel-eroding bacteria. Make sure you brush your teeth after consuming these snacks.
Photo: Charlotte May
What are some practical tips for a tooth-friendly diet?
1. Eat whole, unprocessed foods since these tend to be lower in sugar content and higher in nutrients that can benefit your teeth.
2. Avoid or severely limit eating snacks between meals since frequent snacking can provide a constant supply of sugar for the bacteria in your mouth.
3 .Always drink plenty of water during and after your meals.
4. If you really wish to eat some sugary treats or drink sweet beverages, consume them with your meals so you can brush your teeth after eating and limit the amount of time the bacteria on your teeth are exposed to sugar.
Let’s finalize…
By incorporating these teeth-friendly foods into your diet, you’re not only strengthening your enamel and reducing the risk of cavities, but also supporting your overall oral health and well-being. Remember to consult with your dentist or a registered dietitian for personalized advice tailored to your specific needs and dietary requirements.
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2024-12-23 14:06:00
