7 Nutrient-Packed Food for Healthy Teeth and Gums
Dec 27, 2024
During your last dental visit, your dentist likely provided you with a detailed list of instructions on how to keep your teeth healthy. They explained effective brushing techniques, how often to brush, and why flossing matters. You’ve remembered those key tips, right? But is it possible that you are overlooking one crucial piece of advice?
While everyday oral hygiene practices are undeniably important, there’s another aspect that plays a crucial role in maintaining good dental health—your diet.
For some reason, when we think of food and its relation to oral health, we often focus on things to avoid, like sugary foods, acidic drinks, and sticky treats that can increase the risk of cavities.
Remember the old saying, “You are what you eat?” Well, it turns out that this saying holds a deeper truth regarding your smile. What you choose to eat doesn’t just affect your waistline—it directly impacts your oral health. Nutrient-rich foods, such as dairy, fruits, and meat, provide your body with the essential vitamins, minerals, and other nutrients it needs to protect your teeth and gums against harmful bacteria, gum diseases, and tooth decay.
We are not saying you must completely give up the foods that make you happy to keep a healthy smile. The key here is to maintain a balanced diet that includes foods that support your dental health while still enjoying the ones that bring joy to your heart.
Now, since you’ve made it this far, you are probably wondering what these tooth-friendly foods are and how they work their magic. By the end of this article, you will discover seven healthy options that are as delicious as they are beneficial.
Table of Contents
Dairy Products
Calcium-rich, low-fat dairy products like milk, cheese, and yogurt contain high phosphorus, calcium, and casein protein levels. Together, these nutrients work as a defensive line against cavities—strengthening the tooth enamel by forming a protective layer around it. The stronger the enamel, the harder it is for cavities to break through.
I know what you’re thinking: Doesn’t milk contain sugar? Yes, however, milk sugar, aka lactose, is less acidic than the sugars found in sodas. If anything, the calcium found in natural milk helps prevent any potential damage caused by lactose.
But that’s not all—there’s even more to the benefits of dairy than we realized. Take cheese, for example. It stimulates saliva production, which is our mouth’s natural way of cleansing. Saliva helps wash away food particles and neutralizes acids that can harm the teeth.
So, it would be a good idea to enjoy a small piece of cheese after consuming sugary foods that are bad for your teeth and gums.
Leafy Greens
Did you know that leafy greens can work like a natural toothbrush? That’s right, leafy greens such as spinach, kale, lettuce, celery, and cabbage have a fibrous texture that helps clean your teeth by removing plaque and food particles as you chew.
But there’s more! Leafy greens are also packed with folic acid and antioxidant vitamins such as vitamin C, which help reduce gum inflammation and shield gum tissue from extreme and serious harm.
Whole Grains
Brown rice, oatmeal, whole-grain pasta, and whole-wheat flour are a few examples of healthy foods that significantly benefit oral health. Due to their nutritious content, whole grains are considered a much healthier choice than processed carbs—such as white rice, white bread, and cereal.
The magnesium, fiber, and Vitamin B found in whole grains help reduce the risk of gum disease. Additionally, unlike processed carbs, it takes longer for your body to break down the complex carbohydrates nature of whole grains into sugar. This, combined with the increased saliva production that whole grains stimulate, leaves little to no fuel for bad bacteria in your mouth to feed off and grow.
Nuts
Much like cheese, crunching on nuts helps stimulate saliva flow, which in turn helps neutralize acids in the mouth, wash away plaque and food particles, and prevent the growth of bacteria that cause tooth decay.
Nuts can also provide essential vitamins that your body needs. Almonds are an excellent source of vitamin E, which—thanks to its anti-inflammatory properties—helps reduce gum irritation and prevent the development of the unpleasant gum disease known as periodontal disease.
Cashews and Brazil nuts are rich in phosphorus. Adding a balanced portion of these nuts in your salads, oatmeal, or yogurt not only provides a nutritious crunch but also helps repair and rebuild tooth enamel.
Tea and Coffee
While it’s true that consuming too much tea and coffee can stain the teeth, limiting your intake of these beloved beverages not only helps reduce the risk of yellow teeth but can also have many other dental benefits.
Green and dark tea are rich in polyphenols—a group of organic compounds found in many plant foods, such as herbs, spices, fruits, and vegetables. As antioxidants, polyphenols help soothe the gum and fight inflammation. Moreover, green tea’s antibacterial properties will fight off sulfur compounds—a major contributor to bad breath.
Fatty Fish
Fatty fish like salmon and tuna are a great source of vitamin D, which has a crucial role in calcium absorption. Moderate vitamin D levels in your body can help it build and maintain strong teeth and bones, as well as improve the health of your gums.
Fruits and Vegetables
Last but not least, fruits and vegetables. It’s no secret that eating these nutrient-packed goodies is good for you. They are full of vitamins, minerals, and fiber, which promote healthy teeth and gums, restore gum tissues, and prevent tooth decay.
Unlike acidic fruits, raw apples and pears are actually good at neutralizing the malic acids and acid-producing bacteria left in your mouth. Fruits like strawberries, oranges, kiwi and vegetables like broccoli, bell pepper, tomatoes, and cucumber are packed with vitamin C—an essential element for healthy gum. Vitamin C helps strengthen the blood vessels in the gums, which could help prevent gum disease such as gingivitis.
Additionally, many fruits and vegetables, such as watermelon, cucumbers, and pineapples, have high water content. Including these hydrating foods in your diet is a simple yet effective way to support healthy teeth and gums. Water keeps your saliva levels high, which plays a key role in rinsing any food particles and bacteria while keeping your gums moisturized and healthy.
Dr. Nabil Mockbil, DDS, BDS
Dr. Nabil Mockbil is the head of Swedish Dental Clinic and one of the most experienced orthodontists in Dubai. By demonstrating incredible skills and embracing a kind attitude, he's proven to be not just a brilliant dentist, but someone you can fully trust with your smile. With 20+ years of experience under his belt and a warm smile on his face, you're search for the best orthodontist in Dubai ends with him.
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