When you think about how food affects your teeth, you may think about sugar causing cavities. But your food choices can do so much more for your smile!
Many foods can actually help protect your teeth and gums. At Fort Washington Dental Associates, we believe a strong, healthy smile starts with good nutrition, so let’s explore how food choices make a difference for your oral health.
How Can Good Nutrition Support Your Oral Health?
There are key nutrients your body needs to function at its best. Many of the same nutrients that support your overall wellbeing are critical to your oral health, too.
For example, minerals like calcium, phosphorus and magnesium can nourish and support strong bones. Your saliva contains those same minerals, which can strengthen your enamel and help decrease your risk for tooth decay.
Similarly, vitamins like vitamins E and C are important for healthy skin. Your gums need those same vitamins to stay durable and healthy, and heal effectively from injuries and inflammation from gum disease.
Overall, a balanced diet with a wide variety of nutrient dense foods is a great way to support your physical health and your smile!
What Are the Best Foods for Healthy Teeth?
As you’ve already seen, minerals in your saliva are a critical part of reinforcing your enamel and preventing cavities. Foods that provide a full range of the minerals your body needs are a great way to keep your teeth strong.
Plus, some foods can actually decrease plaque on your teeth and keep bacteria under control.
Here are a few top picks for foods that can keep your teeth healthy:
- Dairy Products – Milk, cheese, and yogurt are rich in calcium, a mineral that strengthens enamel (the outer layer of your teeth). The proteins in dairy can also protect against acids in the mouth, which helps fight decay.
- Crunchy Vegetables – Veggies like carrots, celery, and bell peppers are high in fiber and water. Their crunchiness helps scrub teeth surfaces, and they boost saliva production, which washes away food particles and bacteria.
- Nuts – Almonds, cashews, and walnuts provide protein and healthy fats while being low in sugar. They’re also rich in minerals like phosphorus, which can help protect and repair tooth enamel. Plus, chewing them can remove debris and plaque!
- Foods that Fight Bacteria – Some foods contain specific antioxidants, phenols and other compounds that actively prevent bacteria from sticking to the teeth, and can prevent excess bacteria growth. Garlic, raisins, and green tea are great examples.
- Seafood, Potatoes, Spinach and Tea – This might look like a random grouping, but these foods have one important think in common: fluoride. Did you know fluoride is a natural mineral and an essential nutrient? Potatoes, tea, coffee, spinach, ocean fish, shrimp, and crab are all great natural fluoride sources.
What Foods Can Fight Gum Disease?
As important as it is to keep your teeth strong and prevent cavities, healthy gums are just as essential. In fact, gum disease is the number one cause of tooth loss in adults.
Keeping up with great home care habits and seeing your dentist regularly are great strategies for fighting gum disease, but food can be the secret weapon that keeps your smile in great shape throughout your life.
Here are a few of the best foods for healthy gums:
- Leafy Greens – Spinach, kale, and arugula are packed with vitamins, including vitamin C, which supports gum health by helping tissue repair itself.
- Berries – Strawberries, blueberries, and raspberries contain antioxidants that help fight inflammation, which is key for maintaining healthy gums.
- Citrus Fruits – Oranges, grapefruits, and kiwis are high in vitamin C, which helps keep gums strong. Just be sure to eat them in moderation since they’re acidic; drinking water after can help protect your enamel.
- Fatty Fish – Fish that contain omega-3 fatty acids, such as salmon, mackarel, tuna, and sardines, can help your body fight inflammation. Which is a key weapon in the battle against gum disease!
- Foods That Support Collagen Production – Collagen is one of the major casualties of gum disease. As the collagen in your gums is destroyed, the tissue becomes weaker, can’t stay attached to your gums, and becomes more porous to bacterial invasion.
There are many pathways your body uses to produce collagen. Vitamin C, vitamin E, sulfur, and certain amino acids are building blocks for collagen, and some foods provide whole collagen your body can use. Bone broth, chicken, garlic, citrus fruits, berries, and eggs are all great options for collagen production.
Foods That Could Harm Your Smile
Some foods can be tough on your teeth and gums, so it’s good to be mindful of them:
- Sugary Snacks and Drinks – Candy, soda, and desserts can fuel cavity-causing bacteria. The bacteria break down sugars and produce acids that weaken enamel.
However, that’s not to say you need to cut them out completely! By maintaining good home care to keep bacteria at a minimum, you’ll cut out the acid-producing aspect of the tooth decay equation.
You can also avoid snacking on sugary and starchy foods little by little throughout the day. Each time you eat sugars, it takes about 20 minutes for the acid to return to a normal level. So it’s better to eat your treat in one sitting and then rinse your mouth, rather than taking small bites throughout the day, which can add up to hours of extra acid. - Hard Foods – Foods like popcorn kernels and ice can lead to chipped or fractured teeth. They may seem harmless, but biting down on hard foods can cause damage.
In general, try to avoid “chomping” your teeth when you chew. You never know when there may be a hidden piece of gristle, which could fracture or crack a tooth if you bite down too hard. - Acidic Foods and Drinks – Citrus fruits, coffee, and vinegar-based dressings on fresh salad can be great nutrient sources for your oral health. However, they can also erode enamel over time.
Enjoy acidic foods in moderation, and try rinsing your mouth with water afterward to neutralize acidity. Sugar-free gum is also a great option for cleansing acids off your teeth and stimulating saliva, which can buffer acids.
If you’re prone to oral ulcers like canker sores, try to be aware of foods that trigger irritation in your oral tissues. For some people, that may be spicy foods, tomatoes, or certain products like mouthwash.
Questions About How to Feed Your Smile? We’re Here to Help!
At Fort Washington Dental Associates, we take a comprehensive approach to your smile. Our team is here to support not only your oral health but also your overall wellness. Whether you’re looking for guidance on nutrition, routine cleanings, or treatment options, we’re here to help you keep your smile healthy for years to come. Schedule your visit with us today to learn more about how a healthy diet and quality care go hand in hand!
