Proper nutrition means eating a well-balanced diet so that your body can get the nutrients needed for good health and wellness. If your diet is low in the nutrients your body needs, your mouth may have a more difficult time resisting infection.
A poor diet can lead to gum disease and tooth decay. Foods high in carbohydrates, sugars and starches greatly contribute to the production of plaque acids that attack the tooth enamel. Eventually these acids can cause tooth enamel to break down, forming a cavity.
Foods that contain sugars of any kind can contribute to tooth decay. Sugary foods, such as candy and soda, 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 foods list to improve your diet and the health of your mouth.
(1) Carrots/Apples/Celery
Carrots
Carrots are crunchy and full of fiber. 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 fiber, 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.
Apples
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 fiber 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. Pack either a whole apple or apple slices in your lunch to give your mouth a good scrubbing at the end of the meal.
Celery
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.
(2) Cheese
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. Nutrients found in cheese, like calcium, phosphorous, and protein, actually neutralize plaque, preventing cavities and strengthen tooth enamel. Eating a chunk of cheese after a sugary treat will neutralize the negative effects that sugar has on your teeth. Plus, cheese might also help remineralize tooth enamel, which means stronger teeth.
(3) Raisins
Naturally sweet, raisins don't contain sucrose, or table sugar. Sugar helps bacteria stick to the tooth surface, letting them produce plaque. Raisins are a source of phytochemicals, which may kill cavity-causing plaque bacteria. Some compounds in raisins also affect the growth of bacteria associated with gum disease.
(4) Black/Green Tea
Drinking green tea prevents bleeding gums and the catechins prevent plaque from forming on your pearly whites.
Compounds called polyphenols, found in black and green teas, slow the growth of bacteria associated with cavities and gum disease. Researchers at the University of Illinois at Chicago found that people who rinsed their mouths with black tea for one minute, 10 times a day, had less plaque buildup on their teeth than people who rinsed their mouths with water. What's more, the size and stickness of their plaque was reduced. Tea undermines the ability of some bacteria to clump together with other bacteria.
In a 2010 study published in the Journal of Dental Research, black tea fights halitosis ( also known as bad breath ). Polyphenols suppress the genes of bacteria that control the production of smelly compounds in the mouth.
(5) Sugarless Gum
Pop a stick in your mouth after eating. Chewing boosts saliva secretion, clearing away some bacteria since bacteria rely on sucrose to produce plaque. Sugarless gum eemoves the acids created by plaque that eventually destroy tooth enamel and lead to cavities.
(6) Yogurt
Like cheese, yogurt 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 yogurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yogurt to your diet, choose a plain variety with no added sugar.
(7) Leafy Greens
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. 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.
(8) Almonds
Almonds are great for your teeth because they are a good source of calcium and protein while being low in sugar. Enjoy a quarter cup of almonds with your lunch. You can also add a handful to a salad or to a stir-fry dinner.
(9) Milk
In a study published in the Journal of the American Dental Association in July, it has been demonstrated that drinking a glass of milk after downing dry, sugar-sweetened Fruit Loops lowered levels of acid in the mouth more than drinking water or apple juice did.
Milk neutralizes some of the acid produced by plaque bacteria however, do note that adding milk to cereal doesn't have the same benefit as the milk becomes syrupy and sweet, which is bad for teeth. Drinking a glass of milk after eating a sweet dessert, like chocolate cake, may protect teeth, too. (If milk isn't handy, nibble on some post-dessert cheese.)
Source : Colgate, livescience
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