7 Super Seven Foods Good for Your Oral Health
We have seven super foods for your oral health in this blog. These foods strengthen your teeth and gums, fight bacteria in your mouth, and scrub or wash away cavity-causing sugars....
What are superfoods?
Superfoods are nutrient-dense foods with a low calorie count, predominantly derived from plants. They are packed with vitamins, minerals, and antioxidants, while being low in fat, cholesterol, sodium, and trans fat. These foods offer a multitude of advantages, such as reducing the risk of coronary heart disease and cancer, enhancing immune function, decreasing inflammation, lowering cholesterol levels, and inhibiting the development of arterial plaque.
Superfoods beneficial for teeth are those rich in calcium and those that help neutralize mouth acid levels.
A plentiful source of Vitamin C
Vitamin C, also known as ‘ascorbic acid’, is crucial for producing collagen, a protein that aids in combating gum disease. In its absence, gums become more sensitive and prone to harmful bacteria. Additionally, Vitamin C contributes to maintaining strong bones and teeth, as well as supporting a healthy immune system.
Peppers, particularly red ones, are packed with nearly 300 percent of our daily vitamin C needs, among other nutrients. Interestingly, green, yellow, and orange peppers are simply less mature versions of red peppers. Notably, peppers are less acidic than citrus fruits, making them an excellent superfood choice for obtaining Vitamin C that promotes dental health.
Other superfoods rich in Vitamin C include strawberries, kiwis, and sweet potatoes.
Calcium-packed hard cheeses
Cheese isn't just delicious—it's also great for your teeth! Hard cheeses are rich in calcium and phosphorus, essential for strengthening tooth enamel. While phosphorus is readily available in proteins like red meat, tofu, and eggs, ensuring adequate calcium intake requires a bit more attention. That's where cheese comes in!
Moderate consumption of hard cheeses not only boosts your calcium intake but also helps lower mouth acid levels. Plus, chewing hard cheeses increases saliva production, which helps fend off bacteria.
Other good sources of calcium and phosphorus include milk, yogurt, and tofu.
A Vitamin D powerhouse
Vitamin D plays a crucial role in regulating calcium and phosphate levels in your body, essential for maintaining healthy bones, teeth, and muscles—especially with the help of calcium-rich hard cheeses. This vitamin is vital for enamel production, the protective layer shielding your teeth from decay. Weak enamel makes teeth more prone to decay and cavities, but fear not—there are ways to strengthen it.
Shiitake mushrooms are a superfood bursting with vitamin D, and they offer an extra dental boost with lentinan, a compound that fights plaque formation—a two-in-one superfood!
Other vitamin D-rich superfoods include wild salmon, fish, and egg yolks.
Probiotics
While bacteria often get a bad rap for causing bad breath, gum disease, and tooth decay, not all bacteria are villains. Probiotics have been proven to combat gum disease and reduce plaque buildup. Kefir, a superfood rich in probiotics, also packs a punch with its calcium content—a double win for dental health.
Other good sources of probiotics include yogurt, sauerkraut, and miso.
Green tea and Polyphenols
Polyphenols, acting as antioxidants, play a key role in reducing inflammation—the suspected culprit behind chronic illnesses. These compounds also impede the growth of plaque-causing bacteria, making green tea an ideal source.
Enjoying green tea after a meal is strategic—it helps combat the lingering bacteria left in your mouth after eating.
Fresh cranberries and flax seeds are additional excellent sources of polyphenols.
Celery and Crunchy Watery Fruits and Veggies
The natural abrasiveness of these superfoods acts like a gentle toothbrush, effectively scrubbing teeth. Additionally, their crunchy texture promotes saliva production, aiding in rinsing away food particles. Celery, with its fibrous nature, stands out as an ideal superfood for dental health.
Apples, cucumbers, and carrots are also excellent crunchy fruits and veggies that contribute to tooth scrubbing!
Dark Chocolate: Good for your teeth
Yes, you heard it right! Dark chocolate has earned its place as a superfood with numerous benefits, including its positive impact on dental health!
Derived from cacao beans, dark chocolate is naturally packed with antioxidants, which prevent bacteria from adhering to teeth and help combat bad breath and infections. Additionally, cacao beans contain CBH, a compound that fortifies enamel and fights against decay and cavities. In fact, CBH strengthens enamel similarly to fluoride, with some studies suggesting it may be even more effective in cavity prevention.
Before you indulge, opt for darker chocolate varieties containing at least 70% cacao or more. The higher cacao content means less sugar, making it a healthier choice for your teeth and overall well-being.
Know What Else is Good for Your Teeth? (The best way)
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