Smile is the best thing that you can wear. Your oral health is the mirror of your internal body. Our teeth have an important role in our day – to – day life. They not only help in breaking down big chunks of food for digestion, but they are also necessary to speak clearly and to keep our jaw steady and retain the shape of the bones.
Why is it important to eat healthy ?
To maintain good health, the human body needs daily nourishment in the form of macronutrients (carbohydrates, fat and protein ) and micronutrients ( vitamins and minerals ). The food you choose can make or break your oral health, so choose your food wisely.
Inadequate nutrition can affect the oral health and can cause dental caries, periodontal disease, tooth erosion and diseases of oral mucosa.
We at De9to want to bring into your notice the importance of nutrition in respect to oral health.
A healthy mouth can be a great asset. So, here are top 10 foods for healthy teeth and gums.
- Milk and Cheese
Milk and cheese are high in calcium and protein that helps strengthen the teeth and are very essential in building healthy bones. Cheese raises the pH levels in the mouth and lowers the risk of tooth decay. If you are sensitive or allergic to dairy products, then almond milk is a good choice for you which is also rich in calcium.
- Yogurt
Like milk, yogurt is high in calcium and protein, making it an excellent choice for your teeth strength and health. The probiotics, or beneficial bacteria, present in yogurt also benefit your gums. Add plain variety yogurt in your diet with no added sugar.
- Apples
An apple a day is not only nutritious but also delicious. Apples are high in fiber and water. It produces saliva in your mouth which washes away food particles and bacteria. The fibre present in apples is good for your gums. To get the most out of apples, leave the skin on as it is high in fiber and polyphenols.
- Carrots
Carrots are crunchy, a great source of vitamin A, potassium, beta carotene and are high in fibre. Eating raw carrots can increase saliva production in your mouth which minimizes your risk of cavities. Carrots have low glycemic index (GI) and low glycemic foods have numerous health benefits and are considered particularly beneficial for people with diabetes.
- Celery
It is a good source of vitamin A and C, and like apples it rinses away bacteria and food particles. Enjoy celery as tossed salads or snacks.
- Water
Water is always the best pick, especially compared to fizzy drinks. It increases the saliva production, neutralises bacterial acid and helps in preventing dental caries. Keep yourself hydrated, it is commonly recommended that you should drink 8-10 glasses of water per day.
- Black and green tea
Black and green tea has a compound called polyphenol which slows down the growth of germs associated with the caries and gum disease. It decreases the production of glucosyltransferase, an enzyme that helps plaque stick to the teeth and provides protection against cavities.
Green tea has a catechin called Epigallocatechin – 3 – gallate (EGCG) which has the ability to treat various diseases. If you are adding green tea in your diet then pick one which doesn’t have a high amount of fluoride.
- Leafy greens and Broccoli
Leafy greens such as spinach and kale are high in calcium and folic acid while being low in calories. Folic acid is a type of vitamin B which helps in treating gum disease in pregnant women. Chewing leafy greens help stimulate saliva in your mouth and your saliva helps clean your mouth from bacteria.
Broccoli has so much fiber, it actually helps clean your teeth as you chew it.
- Almonds
Almonds are great for your oral health because they are rich in fiber and protein and low in carbs that give your oral health a boost.
Almonds are also rich in Magnesium , a mineral that many people don’t get enough of. Magnesium rich foods such as almonds may offer improvements in patients with type 2 diabetes and can control blood pressure levels.
- Fruits and vegetables rich in Vitamin C
Vitamin C is a water soluble vitamin and found in many fruits and vegetables such as Kiwi, strawberries, grapefruit, oranges, peppers, kale and broccoli which maintain gum health, provide protection against periodontal disease.
Vitamin C may boost immunity by enhancing functioning of white blood cells and wound healing.
The best thing about these foods is that they are good for your oral and overall health. Make sure that you add them in your diet. Stay healthy and please take care of your smile.
Dr. Jaspreet
