Good dental health does not only include brushing and flossing. One needs to apprehend the benefits of good dental health and have a balanced diet to protect your teeth. "Variety and moderation are key to a diet for healthy teeth," says George Shepley, a dentist and a spokesperson for the Academy of General Dentistry. Did you know, too much brushing or flossing can be harsh on your teeth as well? Thus, moderation and variety is critical, be it food, be it brushing. Otherwise, you can end up with bad teeth that can lead to several oral hygiene issues.
Therefore, we must make sure we eat the right food to preserve our pearly whites. Here’s a list of the best foods among which you need to strike a balance for a healthy smile.
Good news, fellow cheese lovers! It is one of the best foods for oral health. It is rich in calcium and has low sugar content. It raises the pH in your mouth, which prevents tooth decay.
Milk aka Calcium drink is a holy grail for our bones and teeth. Being rich in calcium and other nutrients prevents your teeth from decaying and keeps them strong and healthy. Milk and cheese also contain casein that neutralizes acidity caused by bacteria in the mouth.
Yoghurt constitutes calcium and other probiotics, which strengthens your teeth and gums. Just make sure your yoghurt is unsweetened.
Fruits and Vegetables
Veggies are packed with vitamins and minerals that are crucial for your overall dental health. They also contain lots of water, which is a natural cleansing element. Spinach, lettuce and kale contain folic acid and other essential vitamins and minerals.
Pears and apples will prevent tooth decay by neutralizing citric and malic acids in the mouth. The fibre content of apples will help in the stimulation of gums.
Fruits and vegetables protect your gums and other tissues from plaque and freshen your breath.
Nuts contain tons of important components like calcium and phosphorus. Brazil nuts and cashews prevent tooth decay by fighting bacteria. Walnuts consist of numerous nutrients like fibre, folic acid, iron, etc. Almonds, again, contain vitamins B2 (riboflavin) and B12 which strengthens your teeth and gums.
Meats, fish, and eggs are rich in proteins. Salmon and tofu are filled with phosphorus and vitamin D which will protect your tooth enamel. Chicken and fish boast vitamin B3 (niacin). Chewing meat produces saliva which washes away food particles, preventing tooth decay. It also helps in decreasing the acid content in your mouth.
It is a long-known fact that eating sweet & sugary things causes tooth decay. But this is not the case with Raisins. Just like green vegetables, they contain phytochemicals, a bacteria-killing element like oleanolic acid, which helps repress the growth of oral bacteria.
Green Tea and Coffee
Teas and coffee contain polyphenols, a chemical, which plays the role of antioxidants. They kill bacteria. Green tea prevents bone resorption, decreases inflammation, and stops the growth of bacteria. Green tea overpowers the acid-producing bacteria in the mouth that prevents cavities, gum disease and bad breath, thus improving your oral health. Green tea reduces oral bacteria and promotes healthy teeth and gums.
Grown in East Asia, shiitake mushrooms offer extraordinary dental health. They contain anti-microbial properties. Research conducted by Pediatric Caries Research Program at School of Dentistry found that shitake mushrooms hold a polysaccharide called lentinan, which prevents the growth of bacteria in the mouth.
Prevent snacking in between meals as much as possible. Frequent snacking will increase the acid content in your mouth, resulting in teeth decay. Snack wisely if you have to. Say no to sugary treats. Opt for some nutritious snacks like fruits, plain yoghurt and popcorn. Make sure you brush twice a day.
Raw foods can clean your teeth, generate saliva and massage your gums. Therefore, try having them towards the end of your meals.
Thus, these are a list of foods and good habits to keep your pearly whites intact and healthy. Adding some leafy vegetables, raisins, nuts, dairy, green teas and lots of water can make a huge difference and can provide optimum oral health and a big wide smile.
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