The Key to Good Oral Health is in Your Kitchen

March is National Nutrition Month as designated by The Academy of Nutrition and Dietetics, so it’s a particularly good time to talk about the link between the foods you eat and your oral health.  Everyone knows that diet and nutrition are critical to general health.   

Scientific and epidemiological data suggest there is a lifelong interrelationship between diet, nutrition and integrity of the oral cavity in health and in disease. Oral health and nutrition are connected in multiple ways.  Oral infectious diseases, as well as rapid onset, chronic, and systemic diseases with oral symptoms, impact a person’s functional ability to eat and therefore their nutritional status. Likewise, nutrition and diet can affect the development and integrity of your mouth, as well as affecting the progression of many oral diseases. 

The fact of the matter is your oral health is in equal parts dependent on and affected by your nutrition. Of course there are foods to limit for the sake of your oral health, like those that are loaded with sugar or highly acidic--but you already know that. What you might not know is there are also foods, specifically certain fruits and vegetables, which are good for your teeth and gums. And with National Nutrition Month upon us, this seems like the time to offer worthwhile tips for your oral health.

And here’s an interesting fact: People with 25 or more teeth tend to eat more nutritiously!  Not sure how many you have?  Take a break and count them. 

So what foods do I recommend for your oral health?  Here are a few good ones to chew on:

Citrus Fruits

Citrus fruits, such as oranges, pineapples and tomatoes, are chock full of vitamin C, which is critical for the health of your gums. Ever heard of “scurvy”?  Historically many sailors who were deprived of vitamin C started getting sick and suffering the effects of this disease.  Without enough vitamin C, gums might become unhealthy and even bleed, an early sign of gum disease. Eventually, unhealthy gums may lead to tooth loss, so be sure to include lots of fresh citrus fruits for healthy gums and stable teeth.  They say it’s why British ships started carrying lots of limes around (giving rise to the term “Limey”).  But lemons have far more vitamin C than limes!

Fiber Rich Fruits

When you chew fruits that are high in fiber, salivation increases to help wash away food debris and bacteria that can be harmful to teeth and gums. Some of these fresh fruits are apples, oranges, pears, and watermelons. This increase in saliva reduces the acid level in your mouth and helps avert dry mouth, which makes teeth more vulnerable to decay. In addition, as you chew fiber-rich fruits, you’re also massaging your gums.

Hard Fruits and Vegetables to Build Strong Teeth

Eating hard and fibrous vegetables, such as carrots and celery, provide your body with a good source of beta carotene. Your body needs beta carotene to make vitamin A, which is a nutrient that is vital to building strong teeth. These and other hard vegetables also massage your gums as you chew. And the water content in these vegetables cleans your teeth and gums.  For these purposes, nothing beats apples (my favorite).

Onions

Onions are great for your oral health, because they contain antibacterial sulfur compounds. These antibacterial compounds help kill the bacteria that can lead to tooth decay and gum disease. And, of course, they are strongest when eaten fresh and uncooked, so be sure to brush your teeth or rinse with a refreshing mouthwash after boosting your oral health with onions!

Cheese

In your mouth, a pH level lower than 5.5 puts a person at risk of tooth erosion, which is a process that wears away tooth enamel. The higher the pH level is above 5.5, the lower the chance of developing cavities. Recently, scientists performed an experiment where they ate different foods, and then the pH levels were measured in the mouth.  The pH levels for those who ate cheese increased rapidly at each interval, suggesting that cheese has anti-cavity properties.  But use moderation—you still have to think about your waistline and your heart.

Probiotics

Probiotics may help to decrease gingivitis and plaque; bacteria in fermented foods might suppress the growth of pathogens in the oral cavity. One study showed that consuming fermented dairy was associated with less periodontal diseases. Probiotics from any source could be helpful in a similar way.

Cranberries

Cranberries and other plant foods rich in anthocyanins (such as blueberries, red cabbage, eggplant peel, black rice, and raspberries) may prevent the attachment and colonization of pathogens on host tissues (including teeth). Some studies even show that cranberry extract-infused mouthwash improves dental health! Sure, we all knew about blueberries’ superpowers, but who knew that the humble bog berry could give you healthy teeth?

                                                

Green tea

Polyphenols have been known to reduce bacteria and toxic products of bacteria in the mouth. Tea also tends to be rich in fluoride, possibly the most well-known tooth strengthener.

So, here’s to your health… your oral health!

Keep smiling,

 

Dr. Elzbieta W. Basil, DMD is a private practice dentist with offices in West Hartford Center and Downtown New Britain, Connecticut.  She is a Clinical Instructor at the UConn School of Dental Medicine, and has won several awards naming her regional “Best Dentist” and “Top Dentist.” She is an active member of the Connecticut State Dental Association and the American Dental Association. Tel: 860-561-2121