Good oral health can improve your quality of life and even protect your overall health. But did you know that your general wellness can also impact how healthy your teeth and gums are?
Most of us know we need to brush, floss, and visit the dentist regularly to keep your smile in top condition. However, there is one secret weapon that will support your general health and your beautiful smile at the same time!
Eating a balanced diet with plenty of plants and protein can take your oral care routine to the next level. Let’s take a look at what foods and drinks you can incorporate into your diet to protect your oral health.
How Can Your Diet Impact Your Oral Health?
When you think of how food affects your teeth, you might assume your family dentist would just tell you not to eat sugar. But there is so much more to the story than that! (Plus, who are we to keep you from enjoying a sweet treat now and then? More on that later.)
Just as key vitamins, minerals, and macros can boost your immune system and keep your body in working order, what you eat can also improve your oral health.
Nutritional deficiencies, on the other hand, can increase your risks for:
- Cavities
- Gum disease
- Painful ulcers in the mouth
- Fungal infections
- Oral cancer
So, what foods should you eat to keep your teeth and gums health? Let’s find out!
What Foods Can Keep Your Teeth Healthy?
Keeping your teeth strong is all about reinforcing the mineral content in your enamel and preventing acid exposure that can break those minerals down. There are many foods that can help you accomplish both of these goals.
1. Roughage
Crunchy fruits and vegetables, nuts, and other rough foods can actually scrub plaque from your teeth while you eat. Because most of us only brush in the morning and the late evening, bacteria can build up on our teeth throughout the day. Eating fibrous foods can help to cut down on plaque, which is a great way to reduce your risk for cavities.
2. Dairy, nuts, leafy greens and lean proteins
Most of us are aware that dairy is rich in calcium, which is a key mineral to support strong teeth. But did you know that leafy greens, nuts and lean proteins are also great sources of minerals? Phosphorus is another important mineral to strengthen your enamel, which can be found in all three of these types of food as well.
3. Seafood and tea
Both seafood and green and black teas are natural sources of fluoride, which is an excellent mineral for rebuilding weakened enamel and preventing demineralization (which is what causes cavities). Teas also contain polyphenols, which are plant compounds that have antibacterial properties.
4. Garlic, onions, and sugar-free gum
Garlic and onions have natural antibacterial properties that can reduce the bacterial load of your oral environment. Similarly, sugarless chewing gum can keep bacterial levels under control by removing plaque and stimulating saliva, which has natural antibacterial properties as well. (Plus, you’ll need the gum if you’re eating all that garlic and onion.)
5. Raisins
This might sound crazy, but raisins have been shown to decrease your risk for cavities, despite being a sweet, sticky food! They contain antioxidants, phytochemicals (those plant-based compounds we mentioned earlier), and oleanolic acid, all of which prevent bacteria from growing. Best of all, kids love them. Just don’t overdo it!
Can Some Foods Fight Gum Disease?
Other than keeping your teeth strong and preventing cavities, certain food choices can also fight gum disease! Maintaining good nutrition is an ideal way to support your immune system and your body’s healing capabilities, both of which are key for healthy gums.
1. Chicken, beans and legumes
Collagen is a critical part of the support structure that keeps your skin and ligaments strong and pliable. It’s also one of the primary casualties of gum disease. You can support your body’s natural collagen production by eating foods rich in collagen, especially chicken, soy proteins like tempeh, and other beans and legumes. These foods also contain CoQ10, which can suppress inflammation from periodontal disease and reduce its severity.
2. Leafy greens, citrus and bell peppers
Leafy greens, citrus fruits and bell peppers all contain critical vitamins that support wound healing and your immune system. Vitamin C is an especially important part of the gum disease puzzle. In fact, vitamin C deficiency (called scurvy) causes bleeding gums and loose teeth! These foods also contain vitamin K, which promotes healthy blood clotting and healing, vitamin A, which keeps mucous membranes strong and reduces inflammation, and magnesium, which supports your immune system overall.
3. Fatty fish, nuts and seeds
Fish like salmon, mackerel, and tuna, are rich in omega-3 fatty acids, which promote cell membrane integrity (keeping your gum cells strong and resistant to bacteria), decrease inflammation, and reduce oxidative stress which can strain your immune system. In fact, omega-3s may even enhance the connection of your gums to your teeth, helping to prevent gum recession and attachment loss! You can get plant-based omega-3 from nuts and seeds, especially walnuts, chia seeds, and flaxseed.
Is Sugar Really That Bad for Your Teeth?
Now we come to the big question about diet and oral health: can you still eat sugar? Here at Lake Baldwin Dental, we’re not only going to say yes, you can enjoy sweets. We’re also going to teach you how to have your cake and keep your teeth, too!
- Enjoy your sweets in one go; don’t nibble throughout the day. Sugar damages your teeth by increasing the acidity in your mouth. Each time you eat sugars and starches, it can create high acid content for about 20 minutes before your mouth neutralizes.
Easy fix? Stop nibbling! If you take a tiny bite here and a tiny bite there, you’re repeating that 20 minute exposure all day long, which will do much more damage. Instead, eat your sweet treat and move on with your day.
- Rinse or chew gum after sugary and starchy food. To help your mouth return to a neutral pH after a sweet treat, rinse with plain water or chew sugar-free gum. This will clean any excess sugars off your teeth while stimulating saliva, which contains minerals that will reinforce your enamel.
- Keep up with good home care habits. Cavities happen when bacteria on your teeth eat the same sugars that you eat, and then excrete waste in the form of acid. Remove one or the other, either bacteria or sugar, and the acid-producing equation breaks down! By keeping your teeth clean with great brushing and flossing habits every day, there will be fewer bacteria to eat the sugars on your teeth, and less risk of cavities as a result.
That’s it! Just a few simple adjustments and you can enjoy the upcoming holidays with a clear conscience and a healthy smile!
Questions About Improving Your Oral Health Through Diet? Ask Us!
If you ever have questions about your oral health, including what foods can support or damage your teeth and gums, we’re here for you! Your routine cleaning and check-up is a great time to let us know any concerns you may have so we can help you keep smiling, Orlando!
