When it comes to maintaining a bright, healthy smile, what you eat plays a significant role. While proper brushing, flossing, and regular visits to your dentist are critical to keeping your smile happy, diet also plays a vital role in the health of our teeth and gums. Choosing the right foods can strengthen your teeth and gums, while the wrong choices can lead to decay and gum disease. Let’s look closer at the best and worst foods for your smile.
Foods That Promote Dental Health – The Best Foods
Dairy Products
Dairy products like milk, cheese, and yogurt are rich in calcium and phosphorus, which are essential for maintaining teeth’s strength and density. Cheese, in particular, can help neutralize acids in the mouth, reducing the risk of tooth decay. Yogurt is packed with probiotics, which can benefit the gums by pushing out harmful bacteria.
Remember, when choosing your dairy products, be sure to look at the ingredient labels. Flavored milk and yogurts can pack a punch of added sugars, which are not good for your smile. Opt instead for something like plain, unsweetened yogurt, to which you can add some berries to sweeten it up a bit.
When it comes to yogurt, you can even opt for unsweetened Greek yogurt, which can be used in place of sour cream to give you that creamy, savory flavor packed with protein.
Leafy Greens
Leafy greens, such as kale, spinach, and Swiss chard, are high in vitamins and minerals, especially calcium, which helps build teeth’s enamel. They also contain folic acid, which has been shown to have potential benefits in treating gum disease.
Not a leafy green fan? You are not alone. Instead of eating those green raw in a salad try adding a handful of spinach or kale to your smoothies or even dishes like spaghetti to sneak in some greens without even realizing it.
Crunchy Vegetables
Crunchy vegetables, like carrots, celery, and cucumbers, are great for teeth because their crunchiness stimulates saliva production, which helps clean the teeth and neutralize acids. They’re also high in fiber, which acts as a natural toothbrush.
Additionally, depending on the type of crunchy vegetable you choose, they are loaded with numerous essential vitamins and minerals that are good for the whole body.
So the next time you are tempted to reach for those crunchy potato chips, choose to snack on raw carrots or celery sticks instead to help keep your smile happy and your belly satisfied.
Apples
Apples are known as nature’s toothbrushes because their fibrous texture stimulates the gums and increases saliva flow, which helps reduce the risk of cavities.
Enjoy apples with the skin on to get the most fiber and benefits for your teeth.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and pumpkin seeds, are packed with calcium, magnesium, and phosphorus, which are crucial for dental health. They also provide healthy fats that are beneficial for overall health.
Try incorporating a mix of nuts and seeds into your diet for a crunchy, tooth-friendly snack. Remember, a serving of nuts or seeds is a small palm full.
Fish
Fish, like salmon, tuna, and sardines, are rich in vitamin D. This vitamin helps the body absorb calcium more effectively, which is crucial for maintaining strong teeth and bones.
Eat fish at least twice a week to boost your vitamin D levels and support your dental health.
Foods to Avoid – The Worst Foods for Dental Health
Sugary foods and drinks are a leading cause of tooth decay. Sugar feeds harmful bacteria in the mouth, which produce acids that erode tooth enamel. You should limit your intake of sugary snacks and beverages and always brush your teeth after consuming them. If you can’t brush right away, opt for a big glass of water and a sugar-free piece of gum to help remove some of those sugars from your teeth as soon as possible. Get familiar with the ingredient labels. Look for the section on sugar and always pay attention to the number of grams of added sugar. A healthy diet generally should include 25 grams or less of added sugar daily.
Examples of worst snacks and drinks:
- Candies – hard, chewy, and sour varieties
- Cookies and pastries – chocolate chip cookies, sugar cookies, donuts, cupcakes, pies, etc.
- Milk chocolate candy bars
- Filled chocolate candies (e.g., caramel-filled, nougat-filled)
- Fruit snacks and gummy snacks
- Marshmallows
- Licorice
- Citrus fruits
- Starchy foods like chips, bread, and pasta
- Raisins
- Dried apricots
- Dried cranberries
- Alcohol
- Regular sodas, energy drinks, and sports drinks (e.g., Coca-Cola, Pepsi, Gatorade, Monster)
- Frappuccinos and other sweetened coffee beverages
- Sweet iced tea
- Coffee with flavored syrups and whipped cream
- Fruit juices with added sugar
- Sweetened milk, like chocolate or strawberry milk
- Lemonade
- Flavored water with added sugar
- Ice
Choosing the Right Foods – Your Smile Will Thank You
It’s important to note that we are not suggesting never having the food or drinks listed on the list above; instead, we aim to make different choices when possible. If you do have any of the foods or beverages listed above, be sure to brush immediately after consuming them, and as we mentioned, if you are unable to brush, drink a large glass of water followed up by a piece of sugar-free gum to help remove some of those sugars from your teeth as soon as possible.
You can significantly improve your oral and whole-body health by making smart dietary choices. Remember, regular dental check-ups and a balanced diet are the best ways to ensure a healthy, beautiful smile for life.
