Good nutrition and healthy teeth go hand in hand.  Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. A balanced diet of fruits, vegetables, protein foods, calcium-rich foods and whole grains provides essential nutrients for optimum oral health as well as overall health. If your diet is low in the nutrients your body needs, your mouth may have a more difficult time resisting infection, which contributes to periodontal disease, a major cause of tooth loss in adults. Although poor nutrition does not cause periodontal disease, many researchers believe that the disease progresses faster and can be more severe in people with nutrient-poor diets. 

Your Oral Health is Equal to What You Eat

Good nutrition and healthy teeth begins with evaluating what comes in contact with the enamel of your teeth every day.  Every food you eat and/or every beverage you drink influences the composition of your teeth.  Food choices continually impact the health of your teeth and gums. Many foods in a typical American diet–from sugary, processed foods and drinks to those that are highly acidic–can actually eat away at your tooth enamel, causing cavities. It’s vital to focus on good nutrition and healthy teeth goals by proactively eating healthy foods that promote good oral health.

Eating patterns and food choices among children and teens are important factors that affect how quickly they may develop tooth decay. When bacteria come into contact with food in the mouth, acid is produced that attacks the teeth. This can eventually lead to tooth decay, especially if flossing and tooth brushing are not done on a regular basis.

When it comes to tooth decay, food choices play an important role. Some foods can harm your teeth, while others contain essential nutrients to keep them healthy and strong. When looking to follow a healthy diet that’s good for your teeth, try sticking to the food pyramid which is structured to give you a healthy serving of all the necessary food groups.  To support your goals for good nutrition and healthy teeth, learn more about the foods that are best for you, visit ChooseMyPlate.gov, a website from the Center for Nutrition Policy and Promotion. 

What Should You Eat for Good Nutrition and Healthy Teeth?

We all know that we should limit snacks and avoid sugary or acidic foods, soft drinks, and starchy or sticky foods. Following are some of the foods that are good for your oral health and contain essential nutrients to keep your teeth healthy and strong.

Whole Grains

Whole grains provide B vitamins and iron, which help keep gums healthy. Whole grains also have magnesium, an important ingredient for bones and teeth. In addition, whole grains are high in fiber. Look for foods such as bran, brown rice, and whole-grain cereals and pasta to be good sources of whole grains.

Calcium Rich Foods

According to the American Dental Association, those who eat foods containing calcium and phosphorous, such as meat, eggs and fish can help keep tooth enamel strong and healthy, and are less likely to develop gum disease. Calcium is a prime ingredient for preventing tooth decay, especially for growing children. Dairy is a great source of calcium, such as milk, yogurt and cheese. Other options are leafy greens, canned fish, almonds, Brazil nuts and dried beans. Studies have shown that cheese may actually neutralize the plaque acid and drinking a glass of milk lowers levels of acid produced by plaque bacteria in the mouth.

Fruit, Fiber and Veggies

Eating high-fiber foods keeps saliva flowing, which helps create mineral defenses against tooth decay. Good sources of fiber are dried fruits such as dates, raisins and figs, and fresh fruits, like bananas, apples and oranges. Other options include veggies, such as beans, Brussels sprouts and peas, along with peanuts, almonds and bran. There is a lot of chewing involved in eating foods such as carrots, apples and cucumbers, and all that crunching is good for your teeth. Chewing on these veggies acts as a cleansing mechanism and harmful bacteria get cleared away instead of settling on your teeth.

Protein

Protein is an essential building block for growth, and it is important for strong teeth. Sources of protein include lean beef, skinless poultry and fish; dry beans, peas and other legumes.

Healthy Fats

Healthy fats are an important component of an anti-inflammatory diet that promotes oral health. The Academy of Nutrition and Dietetics recommends choosing heart-healthy fats such as olive oil, avocado, and fatty fish (like salmon) that work hand in hand to promote good oral health.

Drink Plenty of Water

If you’re thirsty, reach for a glass of water. Fluoridated tap water is the best beverage to protect your teeth and it has so many other health related benefits. Bottled water is better than drinking sweetened drinks, but most bottled water does not contain fluoride, so just get it from the tap. Fluoride helps prevent tooth decay by making the tooth more resistant to acid attacks from plaque bacteria and sugars in the mouth. It also reverses early decay.

Sugar Free Gum

In between meals, chew on a stick of sugar-free gum. It stimulates saliva and cleans your teeth while refreshing your breath. Saliva contains important elements such as bicarbonate, calcium, and phosphate which not only neutralizes plaque acids, but also help repair early tooth damage and decay.

Regular Dental Check Ups

In addition to proper nutrition and regular brushing and flossing, regular dental checkups are a critical component to having healthy teeth. You put your teeth and gums at risk when you overlook regular dental check-ups.

Dr. Shane S. Porter, of Premier Dentistry of Eagle is here to help with all of your whole family’s dental needs. Dr. Porter is proficient in many dental specialties, including General, Cosmetic and Restorative procedures.

Premier Dentistry of Eagle is located in Eagle, Idaho at 467 South Rivershore Lane and is easily accessible to patients in the surrounding communities of Star, Middleton, Meridian, Garden City, and Boise. Call our office at (208) 546-0655, or contact us online.

You can reduce your risk of enamel erosion and cavities by following these healthy eating guidelines. Combined with good oral hygiene at home and dental check-ups twice a year, you will be able to enjoy healthy teeth for a lifetime.