April 15, 2007
Good nutrition and dental health go together. Larenti Kashatok (age 2), Jacquelyn Kashatok, Angelena Kashatok (age 7 month) at Smile Alaska Style 2007.
Establishing good nutritional habits early on and choosing the right foods in our diet is an important aspect in having good oral health.
The foods that we eat come in contact with the germs and bacteria that live in the mouth. If we don't brush, plaque will accumulate on the teeth. When plaque combines with the sugars and starches that we eat, an acid is produced that attacks tooth enamel and eventually causes decay. According to the American Dental Association, the acid can attack the teeth within 20 minutes.
Ongoing research indicates that adequate nutrition is important in strengthening immunity and improving the body's ability to fight bacteria and inflammation, and this includes protecting the teeth and gums as well.
Researchers also found that some dietary selections and habits even have distinct effects on the mouth's ability to handle cavity-causing bacterial attacks.
Other findings
- Calcium and vitamin D are known to decrease the risk for tooth loss in the elderly. As bone loss in the oral cavity can lead to tooth loss, many of the same methods used to ward off osteoporosis can be beneficial to tooth retention. Adding powdered milk to cooked dishes helps those who don't care for milk or cheese to get some of the calcium needed to protect teeth and jawbones.
- Antioxidant vitamins such as vitamin C and other nutrients from fruits and vegetables help protect gums and other tissues from cell damage and bacterial infection. Studies indicate that vitamin C-rich foods interrupt the bonding of oral bacteria before they can form damaging plague.
- Folic acid, a member of the B vitamin family, promotes a healthy mouth and supports cell growth throughout the entire body.
- Eating sugary or carbohydrate-rich foods as part of a balanced meal is better than eating them alone. The body produces more saliva to help digest larger meals, which washes away more food and helps neutralize harmful acids before they can attack teeth.
- Foods that take a long time to chew can damage teeth. That's because sticky foods, including nutritious choices like raisins, dates and dried fruits, hold acid against teeth longer than do other foods.
- Cheese and smiles go together. Cooked or cold, cheese unleashes a burst of calcium that mixes with plaque and sticks to the teeth. This sticky mixture protects teeth from the acid that causes decay and helps rebuild tooth enamel on the spot.
Here are helpful tips for healthy teeth
- Eat a variety of healthy foods from the major food groups and choose your snack foods from the same healthy food groups. (Say YES to milk, cheese, vegetables, eggs, yogurt, fruits, dried/smoked meats or fish or meat cubes).
- Cut down on sugar-loaded snacks and beverages. (Say NO to pop/soda, Kool Aid/Tang, fruit drinks, pop tarts, candy, jellies, jams, donuts, gum, cookies, sweet rolls, sugar and honey)
- Cut down on snacking between meals.
- Drink plenty of water.
- Brush twice a day and floss daily.
- Visit your dentist for regular oral check-ups.
Resources: oregondental.org; dentistry.about.com/dental health/nutrition.htm