What we eat has a profound effect on our bodies, and our mouths are no exception. It’s easy to think oral hygiene starts and finishes with cutting down sugar and brushing regularly, but the quality and regularity of our diet can proactively keep our teeth and gums healthy. The COVID 19 pandemic has meant that a lot of dentist appointments have been cancelled, and continuing lockdown measures mean that it’s increasingly important to take our dental hygiene into our own hands. And you’ll be surprised how quickly what we eat affects teeth and gums – bacterias start working immediately whether they are beneficial or detrimental. Unfortunately, this rules out a lot of comfort eating and certain snacks. Eating right will not only give you a healthy smile, but the rest of your body will thank you too.
Dairy products
Dairy products, particularly milk, cheese and yogurt, are great for teeth. Milk is rich in calcium and neutralizes acidity in the mouth – acidity is a major cause of tooth decay. Good news for cheese addicts – it is low in sugar, high in calcium and also casein, a protein that gives tooth enamel a boost. If you like chewy cheese that’s also a bonus – chewing gets saliva moving, helping to wash away mouth bacteria. Yogurt is also rich in calcium, but also probiotics which give protection against tooth decay, gum disease and bad breath. Calcium is extremely important for teeth as it maintains bone density, so dairy products are a must for your diet (unless you’re a vegan, of course).
Nuts and snacks
Cutting down on biscuits, crackers, chocolate and cake can be really difficult. But nuts can fill the snack void and help with dental hygiene. Many are full of calcium and phosphorus which help fight bacteria and tooth decay – brazil nuts and cashews are best for this. Peanuts contain vitamin D and calcium and walnuts are chock full of vitamins and minerals – as well as generating saliva when you chew them. Other foods you can snack on include cacao nibs – these will satisfy your chocolate needs without the added sugar. It’s been shown that polyphenols in cocoa help protect against plaque buildup on teeth, and also help with regulating bacteria in the mouth.
Water
Our bodies are 60% water, and it’s important to keep well hydrated for overall health – teeth included. Water is by far the healthiest option, helping your system regulate itself, cleanse and distribute nutrients. Even better is to drink water which contains fluoride, a mineral that occurs naturally in many foods and water, protects teeth from cavity-causing bacteria by making tooth enamel more resistant to bacteria’s acid attacks. There is a myth that fluoride can help with the whitening of teeth, but sadly this isn’t true. There actually aren’t any foods that can, but luckily there are professionals out there who can help get your teeth pearly white.
Other beverages
Aside from water, unsweetened tea – green or black – is a good way to stay refreshed. Camomile tea can encourage tranquility which helps with mental wellbeing. And don’t worry if you can’t go without your coffee fix – it’s great in moderation as it contains antioxidants – just don’t add any sugar, or cream, or chocolate sprinkles. Drinking sodas or tea or coffee with sugar is obviously bad for your teeth, and it’s even worse if you sip on these all day – teeth constantly subjected to sugar will rot much faster. Alcoholic drinks are full of sugar, especially cocktails or mixed drinks, so avoid them as much for your mouth as for your liver.
Fish and meat
Meat, in moderation, is great for teeth. It contains vital vitamins, iron and proteins which help the entire body, including the mouth and teeth. Chewing meat generates saliva to help regulate the flow of bacteria out of the mouth – it also decreases acidity, which can lead to cavities and decay. Red meat is good, but cooked without charring, and offal is especially rich in nutrients. Fatty fish, such as salmon, are packed with vitamin D which has multiple health benefits, one of which is to reduce the risk of tooth decay. Fatty or oily fish are also high in omega-3 – if you suffer from bleeding or inflamed gums after brushing or flossing then you need to up your intake.
Fruit
Any doctor or nutritionist will tell you to up your fruit and vegetable intake for general health, and they are great for dental hygiene too. Hard fibrous fruits such as apples and pears can help keep your teeth clean – they generate salvia that neutralizes acids. Avoid fruit juices – they cause tooth decay – in chewing the whole fruit, some of the sugar is released, but not as much as is in juice. Strawberries and other berries are full of vitamin C that repairs tissue structure throughout the whole body, as well as antioxidants.
Vegetables
Broccoli is a super vegetable – rich in vitamin C and K, good for bone health, and a natural teeth cleaner. Bell peppers and cucumbers are full of vitamin C and need no preparation. Sweet potatoes will fulfil your vitamin A quota as well as encouraging keratin which helps produce and maintain tooth enamel. Garlic and raw onions may seem a counterproductive choice when it comes to your breath, but both contain antimicrobial and antibacterial properties essential for a healthy mouth.
It doesn’t take too much effort to keep your smile perfect, and it saves a lot of money and discomfort when you visit the dentist. Incorporate some of these foods into your diet – and cut out the sugar!
