What you eat affects your mouth not only by building healthier teeth and gums but also by helping prevent tooth decay and gum disease. Learn how to eat the best diet for your teeth, including the foods to eat, beverages to drink, and what to avoid.
1. Calcium
Calcium is vital in childhood and through your teens when teeth are formed, but the value of this nutrient doesn't stop once you get your wisdom teeth. A diet with adequate calcium may prevent tooth decay.
The Food and Drug Administration recommends 1,000 mg of calcium daily for women younger than 50 and for men of any age, and 1,200 mg for women over 50. Calcium is found in dairy foods like milk, cheese, and yoghurt; in fish, including sardines with bones and salmon; and in some vegetables, including kale and broccoli. Eating two to four servings of dairy per day will help you meet the RDA for calcium.
2. Vitamin C
The body needs vitamin C to repair connective tissue and help the body fight off infection. A study showed that those who eat less than the recommended 75 to 90 mg per day are 25 per cent more likely to have gingivitis than those who eat three times the recommended daily allowance.
Gingivitis is the mildest form of periodontal diseases, and it causes the gums to become red from inflammation, swelling and bleeding easily.
Eating one piece of citrus fruit (oranges, grapefruits, tangerines) or a kiwi daily will help you meet the RDA for vitamin C.
3. Fruits and Vegetables
Crunchy fruit and veggies- like apples, pears, celery, and carrots are excellent for your teeth in two ways. The crisp texture acts as a detergent on teeth, wiping away bacteria that can cause plaque. Plus these foods require a lot of chewing, which increases the production of bacteria-neutralizing saliva.
4. Tea
While tea may stain teeth, studies at the University of Illinois College of Dentistry have shown that compounds in black tea can destroy or suppress the growth of cavity-causing bacteria in dental plaque, which can help prevent both cavities and gum disease.
5. Water
Drinking plenty of water benefits teeth as it helps rinse away both bacteria and the remnants of food that bacteria turns into plaque. Tap water is better for teeth than bottled because it contains fluoride, which prevents tooth decay.
6. Foods to avoid
Sugary snacks, especially gummy candies and hard candies that stick in your teeth, are at the top of every dentist's list of foods to avoid. Regular soda provides a double hit to teeth, combining sugar with acids.
7. Golden rule
No matter what you eat, it's important to brush and floss afterwards or at least to rinse your mouth with water. Brush twice a day using either a manual or power toothbrush, and remember to visit a dentist at least twice a year for checkups.