You are what you eat - and your teeth look like it. Even if you brush your teeth regularly and get preventive checkups, an improper diet can promote tooth decay and gum disease. Conversely, certain foods help strengthen enamel, fight bacteria and contribute to natural oral health. Which are which? Let's find out and improve your diet.
The most important micronutrients that contribute to gum and dental health are vitamins A, C, E, D and folic acid (folate). These promote the development of dental tissues and help prevent periodontal disease (Kaur, 2023).
Zinc, beta-carotene and antioxidants can then help prevent oral cancer (Kaur, 2023).shu
Calcium, in turn, plays a key role in strengthening and protecting tooth enamel. Together with vitamin D and phosphate, it promotes enamel remineralisation, which means it helps repair minor damage caused by acids in the mouth. As a result, it can help prevent tooth decay (Hancock, Schofield & Zinn, 2022).
Consumption of dairy products, especially yoghurt, is also recommended, as it is associated with a lower risk of tooth loss according to Wakai et al. (2010). This is probably due, among other things, to the beneficial effect of dairy products on the oral microbiome and their ability to neutralise acids.
Dairy products, especially cheese, are a great source of calcium, phosphorus and casein, which are essential for dental and bone health (Hancock, Schofield & Zinn, 2022).
People who are lactose intolerant can choose alternative sources of calcium, such as fortified plant milk or tofu.
The above sources indicate that these are mainly carrots, sweet potatoes, pumpkin, apricots, mangoes, papaya, red peppers, spinach, broccoli, Brussels sprouts, romaine lettuce, asparagus, avocados, mushrooms, citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, blueberries, raspberries, grapes and cranberries.
Almonds, cashews and other types of nuts, pumpkin and sunflower seeds, as well as vegetable oils such as sunflower and olive, are rich sources of beneficial nutrients that support gum and dental health.
Oily fish such as salmon, mackerel and sardines, along with beef, pork, oysters and other seafood, are rich sources of important nutrients.
Among legumes, chickpeas, lentils and beans are rich in beneficial substances, and among other, not yet classified foods and beverages, eggs, green and black tea, dark chocolate with a high cocoa content and red wine.
Water plays a key role in maintaining dental health. Hydration helps wash away food debris and bacteria, promotes saliva production and maintains the proper pH balance in the mouth.
Fluoridated water also has the ability to strengthen tooth enamel and acts as a natural protection against cavities. Experts agree that drinking fluoridated water is one of the easiest and most effective ways to protect your teeth.
Xylitol reduces the incidence of tooth decay and provides a healthier, alternative sweetening option (Kaur, 2023).
On the other hand, some foods can have a negative effect on your teeth.
There is a well-established link between dietary sugar intake and the development of tooth decay. Sugars metabolized by oral bacteria lower the pH of plaque and saliva, which can lead to demineralization of tooth enamel (Touger-Decker & Van Loveren, 2003).
To reduce the risk of tooth decay, it is recommended to limit the consumption of sugary foods to no more than four times a day (Touger-Decker & Van Loveren, 2003).
Similarly, diets high in industrially processed carbohydrates are associated with higher levels of dental caries (Hancock, Schofield & Zinn, 2022). However, don't be fooled - not all carbohydrates are created equal. Consumption of staple starchy foods (potatoes, rice, etc.) and fresh fruit is associated with lower rates of decay (Hancock, Schofield & Zinn, 2022).
Proper diet is only one part of oral health care. Regular brushing with fluoride toothpaste, using interdental brushes and flossing, and regular visits to your dentist are just as important.
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Oral health benefits from a varied diet rich in fruit, vegetables, cereals, legumes, meat, nuts, fish, seafood and dairy products.
These foods provide essential vitamins and minerals while minimizing the intake of harmful sugars and acids (Kaur, 2023).
Regular oral hygiene, a healthy diet, plenty of water and regular visits to the dentist are essential.
Read also tips on how to overcome your fear of the dentist.
The best choice is pure water, which washes away food debris and bacteria, promotes saliva production and protects enamel.
Touger-Decker, R., & Van Loveren, C. (2003). Sugars and dental caries. The American journal of clinical nutrition, 78 4, 881S-892S . https://doi.org/10.1093/AJCN/78.4.881S.
Hancock, S., Schofield, G., & Zinn, C. (2022). Healthy Food, Healthy Teeth: A Formative Study to Assess Knowledge of Foods for Oral Health in Children and Adults. Nutrients, 14. https://doi.org/10.3390/nu14142984.
Kaur, H. (2023). Diet, nutrition and oral health. International Dental Journal of Student's Research. https://doi.org/10.18231/j.idjsr.2023.002.
Wakai, K., Naito, M., Naito, T., Kojima, M., Nakagaki, H., Umemura, O., Yokota, M., Hanada, N., & Kawamura, T. (2010). Tooth loss and intakes of nutrients and foods: a nationwide survey of Japanese dentists.. Community dentistry and oral epidemiology, 38 1, 43-9 . https://doi.org/10.1111/j.1600-0528.2009.00512.x.
