It’s no secret that regularly consuming sugary and acidic foods and beverages can increase your risk of cavities, dental erosion and other oral health problems. While avoiding or minimizing your consumption of such foods and practicing good dental hygiene can go a long way in maintaining a healthy mouth, so can your food choices; a nutritious, balanced diet supports good oral health. The American Dental Association notes that a poor, nutrient-deficient diet is associated with the development and progression of periodontal, or gum, disease. A variety of nutritious foods and beverages promote healthy teeth and gums.
Dairy Products
Milk, cheese and unsweetened yogurt support mouth health through their nutrient content and non-acidic nature. Dairy products are excellent sources of calcium, which is essential to healthy teeth and bones. Lactose, the naturally occurring sugar in milk, is the least decay-causing of all types of sugar, according to the BBC, which adds that unsweetened milk doesn't promote cavities, but rather protects teeth with its calcium, phosphate and protein content. Eating a piece of cheese after consuming something sugary or acidic protects tooth enamel by stimulating the flow of saliva, which helps neutralizes the acids. The high-fat content of cheese also helps lessen the number of bacteria on the surface of your teeth, further reducing your risk of dental erosion.
Fruits and Vegetables
Many fruits and vegetables support oral health through their fiber and vitamin content. Fibrous fruits and vegetables, including apples, celery, carrots and broccoli, take longer to chew and are ideal for stimulating saliva flow. American Dental Association spokesman Dr. Richard Price notes that saliva is second only to good dental habits as the best defense against cavities. Crunchy fruits and vegetables also stimulate and cleanse your gums, according to Dental Health Magazine. Squash, sweet potatoes, carrots and broccoli are rich in vitamin A, which is critical to the formation of tooth enamel. Although kiwi, strawberries and citrus fruits are naturally acidic, they’re also high in vitamin C, which is essential for healthy gums. Insufficient intake of vitamin C can cause loose teeth and tender gums that are more prone to periodontal disease-causing bacteria.
High-Protein Foods
Protein-rich foods, including dairy products, eggs, fish, poultry, meat, legumes and nuts, are excellent sources of phosphorus, the body’s second-most abundant mineral, ranking right behind calcium. With the help of vitamin D, calcium and phosphorus are the building blocks of strong teeth and bones. Dried beans, eggs, lean red meat, poultry and fish, such as tuna and salmon, are also excellent sources of iron. According to the Academy of General Dentistry, iron deficiency can cause canker sores and tongue inflammation. Adequate intake of vitamins B2, B3 and B12 also helps prevent canker sores. Poultry and fish are good dietary sources of vitamins B3 and B12. Meat and dairy products are other good sources of vitamin B12; almonds and eggs are excellent sources of vitamin B2.
Considerations
An adequate supply of vitamin D is important to oral health because it's essential for calcium absorption. Vitamin D deficiency can cause burning mouth syndrome, a painful condition characterized by a constant burning sensation affecting your tongue, gums or the inside or roof of your mouth. Vitamin D comes from sun exposure, fortified milk, egg yolks and fatty fish, such as salmon and tuna.
Water promotes mouth health by neutralizing dietary acids, moistening and cleansing gum tissues, washing away food particles and simulating the flow of saliva. The polyphenols in unsweetened green tea help prevent plaque from sticking to your teeth, reducing your risk of developing cavities and periodontal disease.
References
- American Dental Association: Diet and Oral Health
- Delta Dental; The Best Foods for a Healthy Mouth; January 2011
- “Best Health Magazine”; Healthy Foods for a Healthy Mouth; Yuki Hayashi
- Dental Health Magazine; 10 Most Healthy Foods for Teeth; April 16, 2009
- BBC: Diet and Dental Health
- University of Maryland Medical Center: Phosphorus
- MedlinePlus Medical Encyclopedia: Iron in Diet
- Academy of General Dentistry: Why Are Minerals and Nutrients Important for Oral Health?
- Office of Dietary Supplements: Vitamin D
- MayoClinic.com: Burning Mouth Syndrome; July 17, 2010
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