24 Jan 2023 Foods provide nutrition to our bodies. To maintain proper health, having a balanced diet is essential. Foods high in calcium and other essential nutrients like low-fat cheese, fat-free or low-fat milk, plain yoghurt, and leafy greens can all provide the nourishment you need for healthy teeth.
Foods high in protein like eggs, fish, meat, and poultry can also help protect the enamel on your teeth and improve bone density. The starchy or sugary foods that we relish are also loved by the bacteria in our mouth that causes tooth decay and gum disease.
The difference between a healthy smile and frequent checkups with the dentist has a lot to do with your diet. If you are confused about the diet that is best suitable for you, you can get a chart created by a dietician. Even with a good oral hygiene routine that is brushing twice a day, flossing once a day, and cleaning your tongue, it can still be hard to keep your teeth healthy over the long term.
Adding a variety of nutrient-rich foods promotes healthy teeth and gums. This means maintaining a balanced diet containing fruits, vegetables, protein-rich foods and supplements, calcium-rich foods and whole grains for a healthy tooth as well as a healthy body.
Some of the best foods for healthy tooth are fresh fruits and vegetables, because of their high nutritional value and fiber content along with added teeth-cleaning benefits. Calcium-rich foods, such as low-fat or fat-free milk, yoghurt, cheese, fortified soy drinks, tofu, canned salmon, almonds and dark green leafy vegetables help promote strong teeth and bones.
Munching on crunchy foods gets the saliva going, which along with water, helps to wash away plaque-causing bacteria and food particles.
Fresh fruits and veggies to keep teeth healthy
Some of the best foods for healthy teeth are fresh fruits and vegetables because of their nutritional content and mouth health benefits. Crisp fruits and raw vegetables, like apples, carrots and celery, help clean plaque from teeth and freshen breath. There are several fruits and vegetable containing lots of antioxidants vitamins, such as vitamin C, that help protect gums and other tissues from cell damage and bacterial infection.
Leafy salad greens contain lots of folic acid that promotes a healthy mouth and supports good cell growth throughout the entire body. For healthy teeth and gums search for these fruits and vegetables in your local grocery or farmers market.
#1. Apples and Citrus Fruit: An “apple a day” is also great for teeth, along with being beneficial for health. However it is not a substitute for flushing and flossing, but eating an apple or fibrous fruits like oranges and carrots, can help clean your teeth and increase salivation.
These fruits and vegetables can neutralize the citric and malic acids left behind in your mouth. Sugary apple juice may contribute to tooth decay, whereas fresh apples are less likely to cause problems.
This is because chewing the apples stimulates your gums since it consists of a fibrous texture. It also produces more saliva in your mouth. Increased saliva secretion is good because it decreases acidity in your mouth and washes away particles of food that lead to decay.
Make sure your diet includes a lot of fresh citrus and other fresh fruits that are rich in vitamin C, such as apples, pears, strawberries, pineapples, tomatoes and cucumbers. Cucumber also helps release toxins from the body.
#2. Carrots, Celery and Root Vegetables: Strong and healthy gums are very important to maintaining healthy teeth. Since gums hold the tooth together. Fruits like apples and oranges, raw carrots, celery and other fibrous and hard vegetables stimulate the gums and help to generate mouth cleansing saliva. Carrots and celery are vegetables that can also be consumed raw and are also good sources of beta-carotene, which is needed by our body need to create vitamin A.
#3. Leafy Green and Cruciferous Vegetables: Leafy green and dark, multi-colored vegetables such as lettuce and kale, spinach, asparagus, cabbage and other greens are loaded with a variety of vitamins and minerals needed for good oral health. They are also beneficial for the entire body and cell growth. Nutrients found in these dark green vegetables are vitamin A, vitamin C, beta carotene, phosphorus, calcium and magnesium. Phosphorus is stored in your teeth and bones to help your body balance and absorb calcium and magnesium.
#4. Berries: Compounds found in cranberries have been found to block the enzymes associated with the bacteria-forming process that leads to plaque and tooth decay. Cranberries, blueberries, raspberries and other plant foods rich in anthocyanin may prevent the attachment and colonization of pathogens on host tissues including our teeth.
The above-mentioned foods are extremely rich in antioxidants and prevent the body from inflammation. Inflammation in the body can be minor as well as deadly. It is better to prevent infections rather than treat them once they have entered our body.
Also, a diet rich in fruits and vegetables can lower blood pressure, heart disease, stroke, and cancer, reduce eye problems, and can have a positive effect on blood sugar. Having a diet rich in fruits and vegetables can also lead to a better metabolism, and keep your appetite in the check.
Along with fruits and vegetables, our daily habits also influence our oral health. Healthy habits such as getting up early in the morning, eating good food, avoiding junk food, exercising or doing yoga, engaging yourself in some meaningful activity such as job or business etc. can also impact our overall health. Stress, tension and an unhealthy lifestyle also cause tooth pain and oral problems.
Oral ulcers often occur during exams for some students since they stress a lot about their result and their exams. Other problems that might arise due to lack of proper diet and unhealthy lifestyle are pimples and acne scars, skin diseases etc.
Fruit and vegetables should be an important part of our daily diet. They are natural foods without any synthetics added and contain vitamins and minerals that can help to keep you healthy. They protect our bodies from several diseases.
In case you do not have access to fresh fruits and vegetables, you can opt for canned fruits and vegetables, which are equally nutritious and budget friendly. Fruits and vegetables are often not liked by children. In that case you can serve them vegetables that are cooked with some flavor and spices.
Fruit and vegetables for good health
Fruits and vegetables are low in fat, salt and sugar, and are a good source of dietary fiber, which can make you feel fuller for longer and prevent overconsumption of food. As part of a well-balanced, healthy diet and an active lifestyle, a high intake of fruit and vegetables can help you to:
#1 Reduce obesity and maintain a healthy weight
#2 Lower your cholesterol
#3 Lower your blood pressure.