Oral Health: Foods That Are Good For Teeth And Gums

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

Even children know that teeth are important! No wonder most people take really good care of themselves. Brushing, flossing, scratching your tongue, using a homemade mouthwash, we do everything dentists recommend. If you want to avoid tenderness, cavities, damage, periodontal disease, as well as having a spotless white smile and fresh breath, the answer might be lurking in your fridge! There are indeed foods that can improve your oral health. Check out the full list below!

Best foods to eat for oral health, according to dentists and dietitians

Particularly annoying are the bits of food that remain in your mouth after eating. If the food is acidic, sweet, or a simple carbohydrate, it can increase the risk of wear and tear and tooth decay. On the other hand, meals provide nutrients that remineralize teeth and keep them strong. However, it's not just a question of nutrients - the texture of foods can also have an impact on your oral health. For example, candy, sunflower seeds, popcorn kernels - all of these can cause a fracture.

Did you know that certain products like raw vegetables and hard cheese have the ability to clean teeth while you eat and thereby reduce plaque buildup? Thus, when developing a diet, it is necessary to aim for the right intake of calcium, phosphorus, vitamin A, vitamin C and vitamin D.

1. Milk

With the exception of water, milk is the best drink for your teeth. It is rich in important elements and also lowers the acid levels in the mouth, which prevents the onset of cavities.

Milk is loaded with calcium. The latter is one of the main structures that make up enamel, the protective outer layer of the tooth.

By the way, it's not just like that for young children up to 2 years old. It is very important to brush their teeth after each consumption of milk, because it contains sugar and if you leave its residue in the mouth overnight, it can cause cavities.

2. Oral health depends on the calcium in yogurt

Yogurt contains calcium and probiotics which protect you against cavities, gum disease and even bad breath. A 2013 study found the dairy product to be effective in reducing enamel demineralization. However, refrain from consuming yogurt with a lot of sugar. Eat it for breakfast instead with fruit or cereal.

3. Cheese

Do you like cheddar? The dairy product rich in calcium and protein is a perfect snack. Plus, it lowers the acid level in the mouth which is why plaque hates it. Chewing hard cheeses increases the production of saliva, which eliminates certain bacteria in the mouth. If you love to snack on crackers, add some Cheddar or Parmesan cheese and you'll lessen the damage.

4. Carrots

Carrots are so tasty and packed with tons of important nutrients for your mouth that they deserve a special mention.

They are ideal for snacks, soups and main courses because they are full of vitamin A, vitamin B6, biotin and fiber. Being hard foods, they have an abrasive texture that acts like a toothbrush.

5. Celery

Celery is the perfect snack for good oral health because it is the closest food to natural dental floss. When you eat the nutritious vegetable, it contributes to the formation of more saliva in your mouth. Rich in vitamin C and antioxidants, it prevents inflammation of the gums. So try celery with peanut butter or cream cheese, or add it to your favorite soup recipe.

6. Broccoli

Broccoli is a staple vegetable that can be used in a multitude of recipes or as an accompaniment to your choice of protein. It contains fiber, vitamin C, vitamin K, iron and potassium. Its abrasive texture removes plaque and other pesky foods trapped between the teeth.

7. Onions have their place in the care of oral health

When eaten raw, onions have powerful antibacterial properties, especially against some of the bacteria that cause cavities and gum disease.

8. Apples

In fact, monitoring your sugar intake can help protect your teeth, especially the added sugar hidden in desserts. Fortunately, the fruits contain only natural sweeteners. For example, fibrous apples are a great choice to keep your teeth healthy.

9. Fish

Some fish, such as sardines, mackerel, tuna, and salmon, are beneficial for healthy teeth because they contain high amounts of calcium and vitamin D, and the latter helps the body absorb the former. In addition, the omega-3 acids in it have been associated with lower risks of gum disease according to studies.

10. Strawberries

If you want to have perfect teeth, you better eat strawberries! These are packed with vitamin C, fiber, antioxidants, folate, manganese, and malic acid, which might even naturally whiten your teeth.

11. Pineapple

Studies have shown that the bromelain found in pineapple has anti-plaque and anti-gingivitis effects. This delicious fruit also contains a lot of antioxidants and vitamin C which promote good dental health.

12. Ginger

Ginger not only works wonders for stomach health, but when used in mouthwashes, it can prevent tooth decay, according to a 2019 study. It's also a great way to spice up your dishes..

13. Red peppers

Red peppers are fibrous, tough, and high in vitamin C, making them ideal for cleaning teeth. Since vitamin C helps maintain bones, this is another great reason to supplement your diet. The crunchy vegetable pairs perfectly with hummus, dips and stir-fries.

14. Almonds

Almonds are sources of protein and calcium and are a sugar-free snack and salad option. They are abrasive and will therefore wash away plaque and bacteria. Still, these nuts are quite crunchy, so be careful if you have a lot of fillings and crowns or you risk damaging them.

15. Meat

Most meats are great for your oral health. They are packed with some of the most important nutrients mentioned above. The phosphorus found in it works with calcium to strengthen your teeth. Opt for a piece of beef (which also contains iron and vitamin B12) or pork with vegetables to enjoy a bright smile.

16. Eggs

A study has shown that vitamin A deficiency can lead to impaired development of epithelial tissue and tooth formation, as well as hypoplasia of the enamel. That said, consuming foods high in this nutrient, like eggs, comes highly recommended by experts.

17. The liver is an animal product that contributes to oral health

The liver is full of vitamin D which, as we have already mentioned, converts into calcium in the body, which helps to strengthen the teeth. While not entirely appetizing, the liver is packed with iron, vitamin A, and vitamin C, making it a great choice for maintaining a healthy mouth.

18. Seeds

The seeds, including poppy, sesame and chia seeds, contain calcium which is good for enjoying strong teeth. Their rough texture even works to clean dental plaque. However, don't let the pesky seeds get stuck in your teeth for too long!

19. Garlic

While garlic can be bad for your breath, it turns out to be actually good for dental health. The herb, known to add a distinct flavor to many dishes, contains allicin, a compound with strong antimicrobial properties. The latter helps you fight against decay and in particular periodontal disease.

20. Bone broth

We don't eat the whole animal like our ancestors once did, which means we're missing out on nutrients that are important for healthy teeth like collagen. Specialists advise including bone broth in the diet to compensate for this deficit.

21. The role of shiitake mushrooms for oral health

Shiitake mushrooms contain lentinan, a polysaccharide that is only found in this species of mushroom. Lentinan fights gum disease by killing bad bacteria while letting other bacteria spread.

22. Sweet potatoes

Sweet potatoes are a source of many nutrients, including beta-carotene. This reduces inflammation in the gums and provides your body with the building blocks it needs to create vitamin A. Sweet potatoes also contain high levels of vitamin C, vitamin B6, and manganese.

23. Cocoa

Cocoa is rich in catechins which fight gum disease and dental plaque. We can even say that these compounds are more effective in fighting cavities than fluorine. Cocoa also contains a compound that hardens your enamel.

The brown spice is not loaded with sugar, but it is best to go with raw chocolate that is 70 percent or higher. Raw cocoa has not been exposed to high heat and contains over 300 substances beneficial to health.

24. Kiwi

Most fruits contain vitamin C which is vital for the health of your gums, but kiwi fruit contains the highest amount. Without vitamin C, the collagen in your gums breaks down and they become tender and more susceptible to the bacteria that cause periodontal disease.

25. Eat raisins to maintain healthy teeth

Naturally sweet raisins contain phytochemicals like oleanolic acid that inhibit two species of oral bacteria that prevent cavities and gum disease.