When it comes to the health of your teeth, you really are what you eat. Sugary foods, such as sweets and fizzy drinks, contribute to tooth decay. One of the first areas to decline when your diet is less than ideal is your oral health, according to the American Dental Association (ADA). Use this healthy food list to improve your diet and the health of your mouth.
If you're one of the many people who profess a love of cheese, you now have another reason to enjoy this tasty food. A study published in the May/June 2013 issue of General Dentistry, the journal of the American Academy of General Dentistry, reported at EurekAlert! found that eating cheese raised the pH in the subjects' mouths and lowered their risk of tooth decay. It's thought that the chewing required to eat cheese increases saliva in the mouth. Cheese also contains calcium and protein, nutrients that strengthen tooth enamel.
Like cheese, yoghurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics, or beneficial bacteria, found in yoghurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yoghurt to your diet, choose a plain variety with no added sugar.
Leafy greens typically find their way onto any healthy foods list. They're full of vitamins and minerals while being low in calories. Leafy greens such as kale and spinach also promote oral health. They're high in calcium, which builds your teeth's enamel. They also contain folic acid, a type of B vitamin that has numerous health benefits, including possibly treating gum disease in pregnant women, according to MedlinePlus. If you have trouble getting leafy greens into your diet, add a handful of baby spinach to your next salad or throw some kale on a pizza. You can also try adding some greens to a smoothie.
While the ADA recommends steering clear of most sweet foods, there are some exceptions. Fruits, such as apples, might be sweet, but they're also high in fibre and water. The action of eating an apple produces saliva in your mouth, which rinses away bacteria and food particles. The fibrous texture of the fruit also stimulates the gums. Eating an apple isn't the same as brushing your teeth with a toothpaste that contains fluoride, but it can tide you over until you have a chance to brush. Pack either a whole apple or apple slices in your lunch to give your mouth a good scrubbing at the end of the meal.
Like apples, carrots are crunchy and full of fibre. Eating a handful of raw carrots at the end of the meal increases saliva production in your mouth, which reduces your risk of cavities. Along with being high in fibre, carrots are a great source of vitamin A. Top a salad with a few slices of raw carrots, or enjoy some baby carrots on their own.
Celery might get a bad reputation for being bland, watery and full of those pesky strings, but like carrots and apples, it acts a bit like a toothbrush, scraping food particles and bacteria away from your teeth. It's also a good source of vitamins A and C, two antioxidants that give the health of your gums a boost. Make celery even tastier by topping it with cream cheese.
Almonds are great for your teeth because they are a good source of calcium and protein while being low in sugar. Enjoy a handful of almonds with your lunch. You can also add a handful to a salad or to a stir-fry dinner.
Along with adding more leafy greens, dairy products and fibrous vegetables to your diet, pay attention to what you're drinking. Since it has no calories or sugar, water is always the best pick, especially compared to juice or fizzy drinks. Your diet makes a big difference when it comes to a healthy smile.