It’s always a wise decision to let go of your cravings for those starchy and sugary foods that you crave every now and then. Doing so will save you hundreds of dollars that otherwise would get spent on huge dental treatments while dealing with various oral health problems like tooth decay, receding gums, root infection, enamel erosion, bad breath, and more. In the present scenario, just following a regular oral hygiene routine isn’t enough at all to keep your teeth healthy over the long term.
Thus, it’s important to choose food options that can be consumed daily. Not only will they help your body get various essential nutrients, but they will also protect your teeth and gums to maintain your oral health. Usually, these food options consist of things like a balanced diet of vegetables, fruits, dairy products, nuts, and seeds that not only give you a perfect smile but also keep your body healthy.
After all, you become what you eat. Here, we’re going to mention the top 10 foods that are beneficial for your oral hygiene. All these options are easily available and can easily be consumed every day.
1. Dark Chocolate
Contrary to the common belief that chocolate is bad for your teeth, consuming dark chocolate can actually do wonders for your oral hygiene. One of the main components of dark chocolate is CBH, which is a compound found useful for hardening tooth enamel. What makes it more interesting is the fact that a number of dentists have found it much more efficient than fluoride to protect the teeth.
Eating dark chocolate regularly can help prevent cavities by maintaining a proper level of oral bacteria in the mouth. Additionally, it also stops plaque from being formed on teeth. It contains three types of antioxidants, namely tannins, polyphenols, and flavonoids, each of which has its own role in improving oral health. Tannin aids in stopping bacteria from sticking to teeth, while polyphenols decrease the chances of the presence of bad-breath-causing microorganisms in the mouth. Flavonoids also reduce the possibility of decay.
2. Leafy Greens
Green leafy vegetables are a great option for boosting your oral health and reducing the possibility of various dental problems. They contain calcium and iron, and one can assume them to be natural toothbrushes, which serve you with a number of oral health benefits. These greens are also rich in vitamin B and contain compounds like folic acid that are helpful for reducing instances of gum inflammation and the probability of diseases like halitosis and gingivitis.
Additionally, the oxalic acid present in these green leafy vegetables reduces the chances of enamel discoloration. The minerals found in these greens benefit an individual by strengthening their teeth’s structure during the remineralization phase. Some of the most popular options for leafy greens are lettuce, fresh kale, spinach, chard, and collard greens. For consuming them, go for adding them to salads and sandwiches.
3. Dairy Products
Calcium, phosphates, and other essential compounds in dairy products are found to be effective in replacing lost minerals in teeth. Common options that one can consume for it are milk, yoghurt, cheeses, cream, butter, etc. Eating these dairy products nourishes tooth enamel, which works to increase the density of teeth. This further helps an individual avoid fractures and cavities that otherwise might be caused. Research has also concluded that the intake of the suggested dairy products can reduce the chances of facing the problem of tooth decay.
Consuming them also aids the body in producing more saliva and balancing the pH levels of the mouth, which in turn safeguards the teeth by removing unwanted particles of food. Those having any sort of issue with lactose intolerance can go with dairy alternatives like cashew and soy. You can also go with grass-fed dairy products, which are another great consideration as they are rich in vitamin K2 that might help with the remineralization process.
4. Whole Grains, Nuts & Seeds
There are a lot of whole grains that are rich in vitamin B, iron, and magnesium. All these compounds are great for keeping your teeth and gums strong and healthy. Research also suggested that eating a good portion of whole grains regularly helps to decrease the risk of gum disease. Other than these, there are a lot of nuts and seeds that also do their part in protecting your teeth and gums’ health.
Generally, these nuts and seeds have compounds in them such as phosphorus, calcium, protein, folic acid, and vitamin D, all of which are great for oral health. The most commonly opted-for options for nuts and seeds include poppy seeds, cashews, sunflower seeds, chia seeds, almonds, and sesame seeds. Eating them also helps you get rid of the plaque formed while chewing.
5. Garlic
Although it sounds unreasonable, eating garlic actually helps keep tooth decay-causing bacteria at bay. This is due to the presence of a compound called allicin in it. Allicin carries biological defensive properties with it, which makes it an excellent food option if you want to combat the problem of cavities. A study conducted in 2011 concluded that eating garlic is a great way to control and reduce oral problems like periodontal disease.
Furthermore, garlic contains a lot of antibacterial, antioxidant, anti-inflammatory, antibacterial, and anticancer properties, which is again a great way of safeguarding your teeth and gums. Eating raw garlic is also beneficial for toothaches that might occur due to gum infections or cavities. For its consumption, either take it in its raw form or add it to the dishes of your choice.
6. Meats And Fatty Fish
By including meat and fatty fish in your diet, you help protect yourself from a variety of dental health problems. All these options carry some of the most beneficial nutrients for good dental health, such as phosphorus and protein. Plus, as you chew meat, more saliva is produced, which leads to a reduction of acidity in the mouth, and it also aids in removing foreign particles of food that cause tooth decay.
For meats, either go with lean meat or red meat, organ meats that carry a great deal of nutritional value with them. And for fatty fish, you can go with gemfish, tuna, salmon, blue-eye trevalla, blue mackerel, etc. They have a good amount of calcium and vitamin D, and some even have omega-3, making them an excellent option for food that promotes good gum health.
7. Fruits And Vegetables
Add healthy fruits and veggies to your daily diet and see your dental health graph go up. The benefits that you would receive include reduction in inflammation in the gum tissues, teeth getting whiter, the prevention of cavities, and much more. One of the key players on the list of all vegetables is celery. It’s often referred to as nature’s dental floss, as it carries a fibrous and crunchy texture, making it an effective natural cleaner.
Other than that, you can go with options like carrots, shiitake mushrooms, sweet potatoes, spinach, broccoli, and cranberries. For fruits, you can go with the likes of kiwis, apples, pears, grapefruit, oranges, strawberries, and more. Just make sure that the chosen fruit is a fibre-rich one and has Vitamin C in it. The way these healthy edibles help to get rid of various oral health issues is that in the process of chewing, most of the tooth’s surface gets cleaned by itself, and saliva production also increases.
8. Green Tea
There are a number of dental wellness benefits that you can get from drinking green tea. One of its key compounds, polyphenols, effectively fights gum inflammation, periodontitis, dental caries, and bad breath while also helping to remineralize enamel and providing additional oral health benefits. The amount of antioxidants and catechins that are present in green tea is much higher than that in black tea.
As green tea is a natural source of fluoride, it helps in the retention of saliva in the mouth and decreases its acidity as well. Dental experts have also found it useful for reducing cavities and removing dental plaque. Research has pointed out that consuming green tea can also fight off oral cancer cells while keeping the healthy ones alive. Irrespective of the chosen brand, make sure to consume it without adding any sugar or artificial sweetener.
9. Eggs
No matter how you cook them, consuming eggs is very beneficial for your oral health. They are one of the most affordable breakfast staples you can have. One of the most crucial compounds in an egg is calcium, which is responsible for building up the enamel and stopping dental decay as well. Not getting enough calcium puts you at risk of facing dental issues like gingivitis and periodontal disease, tooth decay, brittle teeth, etc.
Being a complete protein, eggs have all nine of the essential amino acids that an individual needs for survival. This protein helps in the building of a healthy tooth structure and in the growth of the connective tissue as well. They also contain a mineral called phosphorus, which, when combined with calcium, plays a crucial role in nourishing the teeth. Another good compound that eggs have is selenium, which is a strong antioxidant found to be helpful in decreasing the probability of cavities in young adults and children as well.
10. Water
Just eating the right food isn’t enough at all, as staying properly hydrated is also crucial for maintaining your oral hygiene. Throughout the day, after indulging in all sorts of food items, having water not only quenches your thirst but also cleanses the body. This also helps in the prevention of the growth of bacteria that otherwise can cause various gum diseases, cavities, and bad breath as well.
Being properly hydrated also helps your body produce more saliva, as on a general basis, the human body produces between 1000 and 1500 ml of saliva every day, of which 99% is water. This is the very saliva that helps you dampen and break down the food you eat. Furthermore, it boosts the production of disease-fighting substances that safeguard your mouth from various kinds of infections. Consuming fluoridated drinking water on a regular basis is also found to be helpful in preventing and even reversing the demineralisation of teeth.
Concluding Thoughts
Frequently Asked Questions
When it comes to choosing the best foods for your oral health, always go for something that nourishes the whole of your body and not only your dental health. Some of the most considerable options for it include cheese, milk, yoghurt, leafy greens, apples, pears, strawberries, whole grains, nuts and seeds, meats, fatty fish, eggs, and dark chocolate.
Include foods like leafy greens, citrous fruits, berries, yoghurt, garlic, almonds, green tea, and salmon to maintain healthy gums. These foods not only lower your risk of gum issues but also promote gum renewal and overall oral health.
Consider nutrient-rich foods like those high in vitamins, minerals, and antioxidants as they support mouth healing. For it, foods with vitamin C help repair tissues, zinc aids wound healing, protein builds tissues, calcium strengthens teeth, and omega-3s reduce inflammation. If you have undergone a surgery, choose soft foods such as smoothies, soups, and yoghurt. Remember to stay hydrated and consult your dentist for guidance.
Crunchy fruits and vegetables like apples, carrots, guava, tomatoes, lettuce, bell peppers, and spinach are found to be effective in scraping away bacteria and food particles from the tongue’s surface. They act as a natural tongue cleanser. Adding these to your diet as part of an approach to better oral care can contribute to fresher breath and an overall healthier mouth.
Vitamin C is considered to be the best vitamin for healthy gums. It helps maintain strong gums and soft tissue, thus preventing dental issues like gum inflammation. Some of the best sources of vitamin C are citrous fruits, strawberries, and leafy greens. You can include them in your daily diet to get your daily dose of vitamin C.
It’s actually not possible to restore damaged enamel, but there are certain measures that can help you strengthen it naturally. Focus on consuming calcium-rich foods like dairy products, leafy greens, and almonds. Fluoride, found in water and some toothpaste, also aids in the remineralization process. Also, consider limiting your intake of acidic foods and drinks and maintaining good oral hygiene.
Yes, milk is an excellent source of a lot of nutrients. It’s good for teeth due to its calcium content, which strengthens tooth enamel. Plus, milk has casein proteins in it that give your teeth a protective film capable of reducing the problem of tooth decay with time. However, one must abstain from consuming milk in excessive quantities, as doing so can cause issues like tooth decay due to its sugar content. Thus, enjoy milk in moderation and maintain good oral hygiene practices.