Diet for a Healthy Mouth

Wholesome foods provide the many nutrients–vitamins, minerals, protein, and good fats–needed for healthy teeth and gums.

Eat more fruit and veggies. The proverb “an apple a day keeps the doctor away” actually applies to most fruits and vegetables. These foods are supplied with a cornucopia of antioxidants, including vitamin C and polyphenolic flavonoids. Some flavonoids, such as those found in unsweetened cranberry juice, discourage cavity-causing bacteria from adhering to teeth. Other fruits such as raspberries and blueberries may have similar benefits.

Eat quality protein. Teeth are similar to bone in composition and require more han just calcium for strength. Indeed, bone-thinning osteoporosis and dental diseases frequently go hand in hand. Teeth consist of a matrix of protein and numerous minerals, including magnesium and boron. Vitamins C, B12, and K are needed to catalyze enzymatic reactions necessary to form the bone matrix.

Consume healthy beverages. Many brands of sparkling mineral water are rich in calcium and magnesium; European brands typically list mineral levels on the label. Clinical studies have found that these minerals are readily absorbed. If mineral waters taste a bit flat to you, add a wedge of lemon or lime for flavour. In addition, drink some green and black tea, iced or hot. A recent study at the University of Illinois College of Dentistry in Chicago found that these teas slow the growth of oral bacteria involved in dental infections and bad breath.

Cut back on sugars and starches. The typical Canadian now consumes 23 teaspoons (92 grams) of refined sugar every day. Sucrose (table sugar) and high-fructose corn syrup are added to nearly all processed foods. Soft drinks are among the worst offenders, with a typical half-gallon (two-litre) bottle containing about one-half cup (125 mL) of sugars. These sugars form a thin film on the teeth, providing an ideal breeding ground for cavity-causing bacteria. Refined starches, such as those used to make pasta, bread, and muffins, aren’t much better than sugars.

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