When it comes to the health of your teeth, you really are what you eat. Sugary foods, such as candy and soda, contribute to tooth decay. One of the first areas to decline when your diet is less than ideal is your oral health. Below is a list of some foods that are not only delicious but help to improve the health of your mouth too.
Cheese
If you’re one of the many people who profess a love of cheese, you now have another reason to enjoy this tasty food. A study published in the journal General Dentistry reported that eating cheese raised the pH in the test subjects’ mouths and lowered their risk of tooth decay. It’s thought that the chewing required to eat cheese increases saliva in the mouth. Cheese also contains calcium and protein, nutrients that strengthen tooth enamel.
Yogurt
Like cheese, yogurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics, or beneficial bacteria, found in yogurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yogurt to your diet, choose a plain variety with no added sugar.
Milk
In a study published in the Journal of the American Dental Association a team found that drinking a glass of milk after downing dry, sugar-sweetened Fruit Loops lowered levels of acid in the mouth more than drinking water or apple juice did. It is thought this happens because milk neutralizes some of the acid produced by plaque bacteria. Adding milk to cereal doesn’t have the same benefit, however. The milk becomes syrupy and sweet, which is bad for teeth. Drinking a glass of milk after eating a sweet dessert, like chocolate cake, may protect teeth, too.
Leafy Greens
Leafy greens typically find their way onto any healthy foods list. They’re full of vitamins and minerals while being low in calories. Leafy greens such as kale and spinach also promote oral health. They’re high in calcium, which builds your teeth’s enamel and they also contain folic acid, a type of B vitamin that has numerous health benefits, including possibly treating gum disease in pregnant women. If you have trouble getting leafy greens into your diet, add a handful of baby spinach to your next salad or throw some kale on a pizza. You can also try adding some greens to a smoothie.
Apples
While the ADA recommends steering clear of most sweet foods, there are some exceptions. Fruits, such as apples, might be sweet, but they’re also high in fiber and water. The action of eating an apple produces saliva in your mouth, which rinses away bacteria and food particles. The fibrous texture of the fruit also stimulates the gums. Pack either a whole apple or apple slices in your lunch to give your mouth a good scrubbing at the end of the meal.
Carrots
Like apples, carrots are crunchy and full of fiber. Eating a handful of raw carrots at the end of the meal increases saliva production in your mouth, which reduces your risk of cavities. Along with being high in fiber, carrots are a great source of vitamin A. Top a salad with a few slices of raw carrots or enjoy some baby carrots on their own.
Celery
Celery might get a bad reputation for being bland, watery and full of those pesky strings, but like carrots and apples, it acts a bit like a toothbrush, scraping food particles and bacteria away from your teeth. It’s also a good source of vitamins A and C, two antioxidants that give the health of your gums a boost.
Almonds
Almonds are great for your teeth because they are a good source of calcium and protein while being low in sugar. Enjoy a quarter cup of almonds with your lunch. You can also add a handful to a salad or to a stir-fry dinner.
Raisins
Naturally sweet, raisins don’t contain sucrose, or table sugar. Sugar helps bacteria stick to the tooth surface, letting them produce plaque. Raisins are also a source of phytochemicals, which may kill cavity-causing plaque bacteria. Some compounds in raisins also affect the growth of bacteria associated with gum disease.
Sugarless gum
Pop a stick in your mouth after eating. Chewing boosts saliva secretion, clearing away some bacteria. The keyword here is “sugarless.” Bacteria rely on sucrose to produce plaque, and that is present in regular gum but not in sugarless.
Along with adding more leafy greens, dairy products and fibrous vegetables to your diet, pay attention to what you’re drinking. Since it has no calories or sugar, water is always the best choice, especially compared to juice or soda. Your diet makes a big difference when it comes to a healthy smile.
Do you have any questions about foods that are good for your teeth? Call Westermeier Martin Dental Care to schedule an appointment with your dentist 716-508-4547.