If the saying “you are what you eat” is true, it’s particularly important for your teeth, gums, and generally your oral health. When you eat foods and drinks that are starchy or sugary, you’re not only feeding yourself but also giving food to the germs (bacteria) that cause tooth decay and gum disease. Plaque, a sticky film made of bacteria and other things, covers all of your teeth.
When sugars or starches in your mouth mix with plaque, they make acids that attack your teeth. These acid attacks can last for about 20 minutes or more after you eat. If this happens often, the strong outer layer of your teeth called enamel can get worn away, causing tooth decay. Also, the bacteria in plaque can cause the gums, bone, and other structures that support your teeth to become inflamed and damaged.
The Connection Between Food And Dental Care
We know that candy, chocolates, and soda are bad for our teeth, but just avoiding them isn’t enough. It’s also important to focus on choosing healthy options. Foods like fruits, vegetables, and good-quality protein are packed with nutrients and fibers that help keep our teeth strong and healthy.
In addition, chewing helps make more saliva, which helps clean out any bits of food left in your mouth. To make your smile stronger and healthier, try adding different kinds of healthy snacks to your shopping list.
What Role Does Food Play In Enhancing Dental Health?
Just like the rest of your body, your teeth and gums need the right kind of nutrition to work their best. This means eating enough minerals that help build your teeth and keep the enamel protective layer strong. Some foods also have natural chemicals that can stop bad bacteria from growing in your mouth. Plus, certain foods make your salivary glands produce more saliva, which helps wash away sugar and bacteria.
Top Foods For Strengthening And Maintaining Healthy Teeth
- Dairy Products
Yogurt, cheese, and milk are important foods for good oral health. These dairy products have lots of calcium, which makes your bones and teeth stronger. They also help make more saliva, which helps clean out food bits and protect your teeth. If you can’t have dairy because of lactose intolerance, you can choose calcium-rich alternatives like soy and cashew products to take care of your teeth in the long run.
- Cacao Nibs
Chocolate, when eaten without added sugar, can be more than just a tasty treat. It can help prevent cavities by controlling certain bacteria in the mouth and stopping plaque from forming on teeth. A study in 2009 showed that cocoa polyphenols, along with compounds in coffee and tea, can get rid of bacteria that cause cavities and create a protective barrier on teeth. In 2019, researchers found that rinsing the mouth with a cocoa bean solution was just as good as a prescribed mouthwash for getting rid of S. mutans bacteria, which are the main cause of cavities.
In addition, no proof rinsing with a cocoa bean solution harms the good bacteria in your mouth. To get the most dental benefits from chocolate, it’s best to choose cacao nibs or dark chocolate with very little or no added sugar. It’s important to avoid chocolates with lots of sugar because the bad effects of the added sugar can cancel out the potential benefits of the chocolate.
- Fatty Fish
Eating fatty fish is an important part of many healthy diets because it has lots of vitamin D. This nutrient is important for different parts of your body, and one of its lesser-known benefits is that it can help reduce the risk of tooth decay. Vitamin D works together with vitamins A and K2 to help carry calcium to your teeth, making the enamel stronger from the inside. If you don’t have enough of any of these nutrients, your enamel can become weak.
Eating oily fish, such as salmon, mackerel, and sardines, can provide you with a good amount of omega-3 fatty acids. Omega-3s are beneficial for maintaining healthy gums and may also aid in preventing and reducing symptoms of gum disease, a common condition among adults in the United States. To put it simply, if you experience frequent bleeding of your gums while brushing or flossing, incorporating more foods rich in omega-3s into your diet could be beneficial. These healthy fats have anti-inflammatory properties that can help reduce inflammation and bleeding in the gums.
- Leafy Greens
Green leafy vegetables are good for your mouth. They act like food for the good bacteria in your mouth and help them stay healthy. Unlike foods with lots of carbs, these greens make more bacteria that reduce nitrite in your mouth. This leads to more nitric oxide, which is good for both your mouth and your heart. Eating leafy greens not only makes your teeth feel cleaner but also overall oral health.
When it comes to taking care of your teeth, dark leafy greens are especially good for you. They have lots of minerals that help make your teeth strong and healthy. Some great examples of these greens are kale, spinach, turnip greens, Swiss chard, and arugula.
- Water, Teas, And Unsweetened Drinks
Drinking enough water is just as important as eating the right foods for taking care of your teeth and general oral health. Sugary and acidic drinks can harm your teeth, so it’s really important to choose water as your main source of hydration. Water not only keeps your body hydrated, but it also helps clean your mouth and stops bacteria from forming. These bacteria can cause tooth decay, gum disease, and bad breath. If you want something different to drink, you can try unsweetened black and green teas. They have special things called polyphenols that fight against plaque.
- Cranberries: A Potential Defense Against Cavities
Cranberries are known for their ability to prevent bladder infections. They have natural substances that stop bacteria from sticking to surfaces. A recent study from the University of Rochester Medical Center suggests that cranberries could also help fight against cavities. The study showed that cranberry juice stops the formation of a substance called glucan, which is the base for plaque. But it’s important to know that cranberries themselves have quite a bit of sugar and acid. So, it’s a good idea to brush your teeth soon after eating cranberries to reduce any possible negative effects.
- Shiitake Mushrooms: Potential Protectors Against Cavities And Gum Disease
Studies show that eating shiitake mushrooms, which are often found in East Asia, might help prevent cavities and gum disease. These mushrooms have different natural substances like carvacrol, adenosine, colic acid, and erythritol that can be good for your teeth.
- Onions: Surprising Guardians Of Oral Health
Although it may seem strange, onions that have a strong smell can help keep your mouth healthy. These vegetables have substances that can fight the bacteria that cause cavities and gum disease.
