A beautiful smile isn’t just a sign of good oral hygiene; it’s a great indication of your overall health. While we often focus on the importance of brushing, the importance of nutrition on our oral health is a topic that deserves more careful research. In this detailed guide, we’ll dive into the amazing relationship between oral health and nutrition, exploring nutrients, foods, and important tips to improve your oral and overall health.
How oral health and overall health correlate
Knowing the delicate relationship between your dietary intake and oral health is an step towards a healthy smile. Your choices in foods don’t only affect your weight; they impact the health of your teeth, gums and even breath. Oral health nutrition is recognizing this body to mouth correlation and taking educated decisions in promoting overall oral health.
Key Nutrients for Dental Health
Calcium: Well known as the building block of teeth, calcium is crucial for building their strength and longevity. Dairy products like milk, cheese, and yogurt are excellent but not the only sources of calcium. Some greens and other alternatives like almonds can provide some calcium as well.
Vitamin D: In conjunction with calcium, vitamin D facilitates the absorption of this essential mineral. Make sure you get your daily dose via sunlight, fatty fish, animal fats, egg yolks, and some cereals.
Phosphorus: Widely available in protein-rich foods such as meat, poultry, fish, and nuts. Phosphorus supports the remineralization of teeth, enhancing their resilience against decay.
Vitamin C: A super antioxidant, vitamin C is incredibly important for gum health. Various fruits and vegetables contain Vitamin C, even potatoes.
Water: Underappreciated at times, water is the super hero for your oral health. Water washes away food particles, keeping the mouth hydrated, and promoting saliva production, which helps neutralize acids and prevent cavities.
Teeth friendly foods
Crunchy Fruits and Vegetables: Apples, carrots, and celery act as nature’s toothbrushes, stimulating saliva flow and aiding in the removal of plaque. The act of chewing also strengthens jaw muscles.
Cheese: Beyond its calcium content, cheese increases saliva production, protecting teeth against acids and aiding in remineralization. It’s a delicious and tooth-friendly snack.
Nuts and Seeds: High in nutrients and low in sugar, nuts and seeds are fantastic snacks that promote healthy teeth. Chewing them can stimulate saliva flow, contributing to overall oral health.
Green and Black Teas: These teas contain compounds that can suppress harmful bacteria, reducing the risk of cavities and gum disease. Additionally, they serve as a healthier alternative to sugary beverages.
Non-Teeth friendly foods
Avoiding some foods can be just as important as focusing on others.
SUGAR: Anything with sugar, food and drinks alike fuel cavity-causing bacteria and cause tooth decay. Our bodies have not evolved to deal with our ever increasing sugar intake and is responsible for more health issues than any other dietary variable.
Sticky & Starchy Foods: Items like candies and chips can cling to teeth, providing a breeding ground for bacteria and acids.
Citrus Fruits and Acidic Foods: While many can be beneficial, acidic food can erode tooth enamel over time. Rinse your mouth with water after consuming them to minimize the impact.
Dental-Friendly Diet and tips
In addition to incorporating tooth-friendly foods, here are some practical tips to enhance your dental health through nutrition:
AVOID SUGAR: Just do your best to always avoid sugar, natural and artificial alike. Avoid processed foods with preservatives, artificial flavors/ colors, seed oils, GMO products and so much more.
Moderation is Key: Enjoy your favorite treats in moderation and follow them up with a glass of water to rinse away residues. Everything in life is all about moderation.
Timing Matters: Snacking late and sleeping with food particles stuck in your teeth cause decay. Shoot for well-timed meals instead.
Brush and Floss Regularly: Even the best diet won’t compensate for poor oral hygiene. Stick to your brushing and flossing routine diligently.
WATER: Water, Water, Water... Natural spring water with no additives, minimal or no fluoride and no plastic containers.