Brushing and flossing are crucial to maintaining good oral health, but you’ve got more to do if you want white, sparkling teeth and healthy gums. What you eat and drink determines your teeth’ colour, strength, and vulnerability to complications. Unfortunately, it also affects your gums.
Here are the foods to eat to promote overall oral health.
Dairy Products
Cheese, milk, and yoghurt contribute to better oral health. This is because these dairy products contain calcium, a mineral that increases bone density and strengthens your teeth. Stronger teeth are less susceptible to cracking and chipping, increasing tooth loss risk.
Also, cheese has phosphate that balances oral pH levels. Reduced acidity preserves the animal and lowers the risk of cavities and sensitivity. On the other hand, yoghurt contains probiotics that prevent gum disease and bad breath.
Leafy Greens
Vegetables are a must-have in everybody’s diet because they have many health benefits without impacting caloric intake. Regarding oral health, they provide the minerals and vitamins that boost overall immunity and prevent infections. They also stimulate saliva production, helping to keep your mouth clean.
Kales, spinach, lettuce, and collards are examples of leafy greens available at your local groceries. You can eat all you want without the concerns associated with other foods, like meat. Besides, you can consume them raw, steamed, fried, or blended.
Fatty Fish
Fatty fish are rich in vitamin D, lowering tooth decay risk. Vitamin D works with vitamins A and K2 to deliver calcium to the teeth, resulting in stronger enamel. When absent, your enamels weaken, making you vulnerable to tooth decay and loss.
Additionally, fatty fish contain omega-3 fatty acids. These are vital to gum health and can prevent periodontitis. If you experience gum bleeding, pain, or swelling after brushing your teeth, increasing your fatty fish intake can solve the problem. Examples of fatty fish include mackerel, salmon, trout, and tuna.
Citrus Fruits
Citrus fruits contain high levels of vitamin C, which improves blood circulation and strengthens connective tissues inside the mouth. The vitamin slows down gum inflammation and prevents gum disease. It also treats bleeding and sore gums.
However, it would help if you observed your citrus fruit intake. Overconsumption raises acidity levels in the mouth, increasing the risk of enamel erosion and cavities.
Dark Chocolate
Although chocolate is a snack, it can prevent cavities and improve oral health if it doesn’t have added sugar. This is because cocoa contains polyphenols that can kill the bacteria that causecavities. These compounds form a barrier between the teeth and plaque, preventing bacteria from eroding the enamel.
Eating dark chocolate is as effective as rinsing your mouth with prescription mouthwash to prevent cavities. Even better, cocoa doesn’t kill beneficial bacteria like mouthwash.
Ensure you eat dark chocolate with little or zero sugar – consuming regular chocolate bars counteracts the benefits of cocoa.
Nuts
Nuts have several minerals and vitamins that improve oral health. For instance, peanuts have calcium and vitamin D, which strengthen teeth. Other nuts contain phosphorus, which helps the body to absorb and utilise calcium. Also, chewing nuts stimulates saliva production and keeps your mouth clean.
Water
Water is vital to oral wellness. Gurgling water after eating helps eliminate food particles stuck between your teeth. It also reduces the potential side effects of sugary, acidic, and coloured foods on your teeth.
Lastly, drinking fluoridated water helps reduce the risk of cavities. Ensure you drink at least two litres of water daily to keep your mouth moist.
Final Words
Comfort food hurts your oral and overall health. Instead of overconsuming sodas, burgers, fries, and other sugary things, shift to vegetables, dairy products, meats, fatty fish, and nuts. Besides lowering the risk of lifestyle diseases, this move strengthens your teeth and gums. More importantly, drink plenty of water.