Chew On This! Foods That Benefit Your Oral Health
Winter has arrived here in Calgary. Warm summer evenings out on the porch have turned into cozy nights wrapped in a blanket catching up on your favorite TV shows. Out comes the food that gives us comfort! Chinook Mall Family Dental Clinic embraces this time of year and enjoys all the savory aromas coming from the kitchen as much as anyone else! We also know how many hearty foods actually aid in our oral health and the importance of including vital nutrients in our diet to strengthen our teeth and gums.
Nutrient deficiencies & oral health
Mucosal cells in our mouths turn over within three to seven days. So nutrient shortfalls or excesses will show up in mouth tissue before they show up anywhere else. Periodontal disease is associated with lower blood levels of vitamins and minerals. And getting enough of specific nutrients can be important to successful treatment. To keep teeth healthy and strong, it’s important to make sure you’re eating foods that will aid in the growth, development, and strength of your teeth. Here’s a look at some foods to add to your diet that will keep teeth strong and healthy the natural way.
Yogurt
Yogurt is high in calcium which helps to keep your teeth strong. Calcium works by maintaining the density of your skeletal bones through years of deposit while your body is growing the most. For this reason, children especially benefit from the calcium found in yogurt. Once permanent teeth appear, calcium continues to help prevent tooth decay by keeping enamel strong. There are many ways to incorporate yogurt into your daily meals, whether it’s with granola or fruit at breakfast, maybe a dollop of plain yogurt alongside a dish such a chili or lovely french vanilla as part of your dessert!
Fish
Hopefully you’re getting enough calcium in your diet since calcium protects your teeth and gums from disease. But did you know that your body can’t absorb all that calcium if you don’t have enough vitamin D in your diet?
Fatty fish is a fantastic source of vitamin D, which allows your teeth and gums to get the full disease-fighting benefits of calcium from the foods you eat. Taking a supplement of vitamin D (5000 iu per day) is another great way of getting the proper vitamin D intake into your diet. Also found in fish is omega-3s and they can drastically reduce the signs of periodontal disease. A diet rich in DHA and EPA omega-3s, whether through supplementation or as part of regular dietary choices, can help maintain gum health and keep teeth securely rooted, preventing tooth decay that can often form in the spaces between damaged gums and the tooth itself. While omega-3s can be found in fish, such as sardines, herring, salmon, mackerel, and tuna, and they can also be consumed in the form of fish oil liquid or capsules.
Apples, Celery and Carrots
Apples and oranges, chewing raw carrots, celery and other fibrous and hard vegetables stimulates the gums and help to generate mouth cleansing saliva. Carrots and celery are also good sources of beta carotene, which your body needs to create vitamin A — a nutrient essential for building strong teeth. They also help clean plaque from teeth and freshen breath. Many fruits and vegetable contain lots of antioxidant vitamins, such as vitamin C, that help protect gums and other tissues from cell damage and bacterial infection. Make sure you keep these great snacks where little hands can reach them!
Cheese
Did you know that there are more than 1,000 types of cheese? Packed with calcium and able to restore enamel, this dairy product is more than just a tasty topping or a staple for any perfect charcuterie board— it can also offer a boost to your dental health! The reason that cheese is good for your teeth has to do with pH levels. If the pH level in your mouth is below 5.5 then you are at risk for tooth erosion. Tooth erosion is the wearing away of the enamel, the glossy, protective outside layer of teeth, which makes you more prone to cavities and other oral health problems. After eating cheese studies have shown an increase of saliva production. And as saliva increases, so does the oral pH levels, leading dentists to believe that cheese may help ward off cavities.
Green tea
Put on the kettle and have a hot cup of tea. Green tea’s ability to help reduce symptoms of periodontal disease may be due to the presence of the antioxidant catechin. Previous research has demonstrated antioxidants’ ability to reduce inflammation in the body, and the indicators of periodontal disease measured in this study, PD, CAL and BOP, suggest the existence of an inflammatory response to periodontal bacteria in the mouth. By interfering with the body’s inflammatory response to periodontal bacteria, green tea may actually help promote periodontal health, and ward off further disease.
Oranges
Who doesn’t love a juicy orange! And around the holidays kids get excited to peel their mandarin oranges and devour them up! Citrus fruits play an important role in maintain good gum and periodontal health for their Vitamin C content, which helps proper collagen formation in the gums and around the body. Historically, many sailors would suffer from scurvy – a condition resulting from a deficiency in Vitamin C and quite easily treated by increasing intake through citrus fruits, thankfully this condition is rare today.
Dr. Charchuk believes prevention is always the best medicine for your smile. While fillings, crowns, and professional whitening can make your teeth stronger and brighter, it’s better to avoid cavities and stains in the first place, by brushing, flossing, and—last but not least—eating right. The foods we eat, no matter what the season will have a big impact on your teeth.
