According to the latest estimates by the World Health Organization (WHO), oral diseases affect around 3.5 billion people worldwide.
Even when you brush your teeth twice a day and floss once daily, it sometimes becomes challenging to keep your dental health in top-notch shape. That’s because we often forget to pay attention to the most essential part of our lifestyle: nutrition or simply the foods we eat.
This article discusses the 10 best foods for dental health. These food options are not only delicious but also contain the required nutrients for healthy teeth and gums. Read ahead to learn how to improve your oral health by making a few meal adjustments.
The Importance of a Dental-Friendly Diet
A balanced diet rich in fruits, vegetables, dairy products, and lean proteins helps prevent tooth decay and gum diseases. These foods are rich in nutrients, which are crucial in strengthening teeth and tooth enamel. Additionally, foods containing fiber will also assist in dental hygiene, as they help the mouth release saliva, which aids in eradicating food debris.
Crunchy and fibrous foods act like toothbrushes that can remove food particles and germs from the mouth. In this way, by deciding on the foods that are healthy for your teeth, you will be able to protect yourself from cavities and keep your teeth healthy for the years to come.
Top 10 Best Foods for Dental Health
1. Crunchy Vegetables
Crunchy vegetables such as carrots and celery have tremendous benefits for human teeth. Besides, these vegetables are relatively low in calories, are packed with vitamins and minerals, and contain a significant amount of water that can help promote saliva production.
These vegetables have scrubbing effects and help polish teeth naturally. In simple words, crunchy vegetables act as a cleanser and rinse out food residues and bacteria that can otherwise cause tooth decay and gum disease.
2. Dairy Products
Cheese and yogurt, categorized under dairy products, are among the best foods for optimal oral health. They are often fortified with calcium and phosphates, which are vital in enhancing the health of your teeth and strengthening the teeth enamel.
Cheese can cleanse your teeth and even lower the pH level in your mouth, reducing the risk of cavities. Yogurt includes probiotics that enhance the health of gums by crowding out harmful bacteria that cause gum diseases.
3. Leafy Greens
A perfect oral hygiene routine is not limited to using a toothbrush and a string. It also includes regular intake of the right foods and beverages.
Evidently, the foods you eat and the beverages you drink directly influence the health of your teeth and gums. Therefore, you should choose foods that not only provide nutrients but also benefit your oral cavity.
Many nutritionists recommend eating spinach, kale, and other greens, as they are excellent foods for teeth. They possess adequate vitamins and minerals, which are essential for healthy teeth and gums.
Additionally, their fibrous texture effectively cleans the teeth during eating and stimulates the production of saliva. Therefore, incorporating greens into your daily meals can go a long way to improving dental health and also result in that impressive smile.
4. Apples and Pears
You may have heard the saying, “An apple a day keeps the doctor away.” Interestingly, this saying holds more truth than what we think. According to research, chewing apples aids in cleaning the teeth, particularly in eradicating plaque.
According to a study published by Rubido and Colleagues in the PLOS One Journal, chewing an apple is associated with a significant reduction in bacterial activity within the oral cavity, an effect almost similar to brushing your teeth.
Additionally, apples and pears are remarkably effective in improving tooth condition. Their natural crunchiness stimulates saliva production. Saliva neutralizes the acids in the mouth and wash away the food particles.
5. Nuts and Seeds
Nuts and seeds are rich in calcium and healthy fats, making them an excellent asset for your teeth and gums. For example, almonds, rich in calcium and low in sugars, help strengthen the teeth while reducing the risk of plaque buildup over time.
Chia seeds are an excellent source of omega-3 fatty acids, which decrease inflammation. These anti-inflammatory properties are helpful in treating gum disease, such as gingivitis.
6. Fish and Lean Proteins
Fish and lean proteins such as salmon and chicken provide all the necessary nutrients to maintain good oral health. These foods are rich in fat-soluble vitamins that contribute to the prevention of dental diseases.
Fish also contains omega-3 fatty acids. These healthy fats fight inflammation and reduce the risk of gum disease. Therefore, using fish and other lean proteins is one way to avoid cavities and related complications.
7. Green and Black Tea
The dental benefits of green and black tea are mainly because of the polyphenols, which prevent the growth of bacteria and reduce the risk of plaque buildup.
Nevertheless, they should be taken without sugar to have the added advantage of improving dental health. Furthermore, by reducing the growth of bacteria, teas are also helpful against halitosis or foul-smelling breath.
8. Water
Water is not just a key player responsible for hydrating the human body. Instead, it offers a long list of benefits and one of those advantages is its role in maintaining optimal oral health. You should know that drinking an adequate amount of water increases the production of saliva. Saliva rinses off food debris and bacteria that would otherwise lead to the formation of cavities and gum disease.
Saliva, released in response to drinking water, also maintains the pH in the oral cavity and helps protect teeth from erosion or damage. Additionally, water hydrates the gums and makes them healthy. Therefore, staying hydrated is another way to keep your dental health in top-notch condition.
9. Citrus Fruits
Oranges, strawberries, and other citrus fruits benefit dental health since they are rich in vitamin C. Vitamin C contributes to proper gum health and may even decrease the risk of inflammation and bleeding.
Besides being rich in vitamin C, citrus fruits like oranges boast an incredible amount of fiber. Fiber helps in cleaning the mouth of food debris and bacteria, which reduces the risk of dental caries.
However, you should never forget that citrus fruits also have a high acidic content. Acidic foods often tend to damage teeth. Therefore, you should use citrus fruits with caution. A piece of expert advice would be to eat these fruits less frequently so you get the required benefits without risking your oral health.
10. Whole Grains
Brown rice and oats are also among the best foods for dental health, mainly because of their high fiber content. Fiber assists in removing food deposits from the teeth and gums by boosting the secretion of saliva.
Whole grains also contain nutrients that help develop healthy teeth and oral cavities. Therefore, replacing your refined grains with whole grains is an excellent way to keep your teeth and gums healthy and significantly decrease your risk of cavities.
Practical Tips for Incorporating Dental-Friendly Foods into Your Diet
You will be pleasantly surprised to know that it is quite easy to have foods that are friendly to your dental health. First, do your tastebuds a favor by blending fresh, crunchy vegetables and greens into your salads and sandwiches.
You can substitute candies and sweet foods with nuts and seeds and consume cheese and yogurt as essential ingredients. For hydration, you should take lots of water daily and try to eat apples and pears between meals. Therefore, by incorporating these slight modifications, you can boost oral health.
FAQs
What are the best foods for dental health?
The best foods for dental health include crunchy vegetables, dairy products, leafy greens, apples, nuts, lean proteins, tea, water, citrus fruits, and whole grains.
How do crunchy vegetables benefit my teeth?
Crunchy vegetables act as natural teeth cleaners. They stimulate the production of saliva, which helps wash away food particles and bacteria. These food residues and bacteria can otherwise lead to dental caries or gum disease.
Why is dairy important for dental health?
Dairy products are rich in calcium and phosphates, which strengthen teeth and help maintain healthy enamel.
Can drinking water improve dental health?
Yes, water is essential for saliva production. Saliva helps wash away food debris and bacteria, contributing to overall dental health.
Are there any foods to avoid for better dental care?
Yes, it’s best to limit sugary snacks, sodas, and acidic foods, as they can harm tooth enamel and contribute to cavities.
The Bottom Line
Preferring the best foods for dental health is crucial for a healthy mouth and an impressive smile.
When you add these 10 foods to your diet, you help lower the risk of tooth decay, improve the strength of tooth enamel, and improve oral health in general. So, try these foods and witness the improvement a few meal adjustments can make in your oral health.
