A Recipe for Oral Health: 3 Nutrition Habits for Healthier Teeth and Gums
You’ve probably heard it a million times: “You are what you eat.” You also probably know the many ways in which your diet impacts your health. Did you know how much the food choices you make impact your oral health too?
Oral health and systemic health are closely connected. In fact, oral health is often referred to as a window, providing a peek into a person’s overall health. Many conditions affecting the teeth and gums affect the body as a whole, and many systemic health conditions can have a detrimental effect on dental health, increasing your risk for cavities and gum disease.
It stands to reason that what you eat can either improve your dental health—or lead to decay. These guidelines from your dentist in Western Massachusetts are a great starting point, providing small changes you can make that will have a big impact on your oral health.
1. Eat a variety of brightly colored fruits and vegetables.
Fruits and vegetables are important for your health for a multitude of reasons. High in fiber and water content, they’re important for keeping your internal systems running. Plus, almost every type of fruit and vegetable is a nutritional powerhouse, full of the vitamin and mineral combinations that the human body needs to rebuild itself and keep our immune systems functioning well.
These same qualities are also highly beneficial to your dental health. For instance, the same fiber and water combination that keeps your digestion working properly also functions as a sort of “natural toothbrush,” helping to clear away plaque and neutralize acid.
Fruits and vegetables (including mushrooms, which are technically fungi) are filled with nutrients critical to good dental health. For instance:
- Calcium, which keeps your teeth strong, can be found in broccoli and carrots
- Vitamin D, which boosts the bone density of your teeth while also helping your body absorb calcium, can be found in portobello mushrooms
- Potassium, which prevents calcium from leaching from your teeth and bones, can be found in bananas, lima beans, tomatoes, avocados, swiss chard, and potatoes
- Phosphorus, which works with calcium to rebuild your enamel, can be found in soybeans
- Vitamin K, which can help your body build bone strength, can be found in leafy greens like spinach, kale, and collards, as well as broccoli and brussels sprouts
- Vitamin C, which protects against gum disease, can be found in citrus fruits along with potatoes and leafy greens
- Vitamin A, which keeps your mucus membranes—including those in your mouth—healthy, can be found in leafy green vegetables as well as orange- and yellow-colored fruits and vegetables such as oranges, cantaloupe, carrots, pumpkin, and sweet potatoes
If you’ve struggled to incorporate fruits and vegetables into your diet, make a plan to include a vegetable at one meal and replace one snack with a piece of fruit. Establish this habit and build from there!
Speaking of snacks…
2. Avoid mindless snacking throughout the day.
Often referred to as “grazing,” snacking frequently throughout the day can contribute to numerous health concerns, among them weight gain and the risk of becoming insulin resistant, which leads to type 2 diabetes.
Snacking frequently isn’t a good choice for your dental health either.
As you chew your food, the digestion process begins and enzymes in your saliva begin to break down the food, reducing the macronutrients your body relies on. One of these macronutrients that is present in almost every food you eat is sugar. Your body needs sugar—it fuels your body’s metabolic processes and allows brain activity to happen. Unfortunately, when sugar is allowed to linger in your mouth, dental damage can happen.
The sugar from the food mixes with your saliva and your body’s natural bacteria to create a sticky material called plaque, which clings to your teeth. As the bacteria consume the sugar, they metabolize it into acid, and as the plaque becomes acidic, the stage is set for dental decay.
This process happens every time you eat something—or drink a sugary beverage like juice or soda. If you are snacking throughout the day, your teeth are constantly bathed in acid and you increase your risk of developing cavities and gum disease.
While we don’t expect you to cut out snacks altogether, we do recommend that you limit them… and maybe move the bowl of M&Ms off your work desk. Aim to keep your eating throughout the day to three meals and two snacks. Of course, if you have a special dietary need, please follow your doctor’s advice.
3. Get your water in.
Water might not be filled with vitamins and minerals or any of the other nutrients your body needs, but it’s still absolutely critical for body function. Without water, we wouldn’t last more than a couple of days. We are water, and every single cell in our bodies requires water to function.
This is true in your mouth as well. Water helps to rinse away bacteria and acid, protecting your teeth from the damage they can cause. It also protects your mucus membranes, keeping them appropriately moist and preventing dry mouth, an uncomfortable condition that contributes to dental decay and gum disease.
Consider replacing that bowl of M&Ms with a bottle of fresh water to make sure you are staying well-hydrated during your day.
Dental Health and Systemic Health Are Tightly Connected
Making these small changes to your daily habits will help you protect your strong and healthy smile—along with regular visits to our Western Massachusetts dental office! If it’s been more than six months since your last cleaning or check-up, give us a call and schedule an appointment.
If it’s been a lot longer than six months, don’t worry. We’re happy to help you get back on track to great dental health.
