If you want a healthy smile, you already know the importance of brushing, but have you ever considered a diet? Products containing sugar are one of the worst foods for teeth because they create a caries condition. Instead, focus on eating nutritious foods that strengthen your teeth and protect them from tooth decay.
With so much information about nutrition for weight loss, the effects of the food we eat on our teeth are often overlooked. Here, we’ll take a closer look at the best and worst foods for your teeth so you can make smarter choices. We also asked experts for tips on good oral hygiene.
If you need a brighter smile, the best thing you can do is brush regularly. The American Dental Association (Opens in a new tab) We recommend brushing twice a day for 2 minutes each time.Please see the guide The best electric toothbrush Take your brushing routine to the next level.
For now, we delve into the science behind the best and worst foods for teeth.
Worst food for teeth
Foods high in sugar
Candies, cookies and cakes are not only bad for the waistline, they are also one of the worst foods for your teeth.
“When the bacteria in your mouth eat sugar, it produces an acid by-product that strips enamel from your teeth.” Dr. Victoria Batesman (Opens in a new tab), A celebrity aesthetic dentist. When sugar comes in contact with dental plaque, it stimulates the production of acid. The acid then attacks the outer enamel layer of your teeth, making them vulnerable to tooth decay.
The risks of eating sweet foods are well documented. 2013 review Actor Medica Academia (Opens in a new tab) Increased sugar consumption indicates that it is associated with higher levels of caries.
Did you get sweet teeth? Try replacing the sweet treat with sugar-free gum. “Sugarless gum containing xylitol helps reduce bacteria in the mouth and increase saliva production,” says Veytsman.
Citrus fruits such as lemons, oranges and grapefruits are high in acid and sugar. result?According to this double pain of acid leads to erosion of protective enamel American Dental Association (Opens in a new tab).. Although citrus fruits have health benefits, it is recommended to enjoy them moderately as part of the diet to minimize acid production.
Simple carbohydrate Like potato chips and white bread, it’s one of the worst foods for your teeth. Research from 2011 Pediatric Dental Journal (Opens in a new tab) Eating processed carbohydrates such as potato chips has been found to increase the level of tooth decay. Potato chips tend to be trapped between the teeth. The rest of these foods accumulate plaque and pose a risk of tooth decay. This is similar to bread, forming a paste that can cover teeth and raise plaque levels.
Need another way? Try switching from simple carbs to complex whole carbs such as 100% whole wheat bread, quinoa, potatoes, and oatmeal.
It may be permissible to consider it harmless as ice contains only water. However, chewing ice can cause havoc and even chipped teeth. Cool the drink in the freezer or use crushed ice to remove the temptation to chew the ice.
“Mastication on ice has bad consequences because it can cause tiny cracks in the enamel, which can lead to tooth hypersensitivity and chipping. Many of my patients have dentistry because they eat popcorn. I have cracked teeth that need to be replaced with an implant. ” Dr. Sanda Moldovan (Opens in a new tab)Periodontist and nutritionist Beverly Hills Dental Health and Wellness (Opens in a new tab)..
The best food for your teeth
Crispy fruits and vegetables
Fruits and vegetables such as carrots, celery and apples are perfect for your teeth. It’s not a substitute for brushing, but it acts as a natural toothbrush and can also remove plaque. There is evidence that eating lots of vegetables can be good for your teeth as well as your overall health. 2021 review Journal of the Academy of Nutrition and Nutrition (Opens in a new tab) It was found that the level of tooth decay increased when the intake of vegetables was low.
In addition, eating vegetables like celery stimulates saliva production and helps get rid of food residue. As a bonus, saliva contains trace amounts of calcium and phosphate, which enhances enamel.
Foods rich in calcium
Want to keep cavities away? Calcium is your friend: it plays an important role in strengthening your enamel. There are several benefits to meeting your calcium needs. 2017 survey Clinical oral survey (Opens in a new tab) Young women with low calcium intake were found to be at increased risk of oral disease.
Incorporating foods such as milk, cheese, and yogurt into your diet can increase your calcium intake. Is it a vegan diet? There are many calcium-rich plant-based alternatives such as leafy vegetables, tofu, and beans.
Lean proteins such as chicken, fish and eggs are all rich sources of phosphorus. This mineral is important for reconstructing enamel and can protect against tooth decay. American Dental Association (Opens in a new tab)..Even better, many lean sources protein It also contains a small amount of sugar, which is beneficial to your teeth.
Nuts are great for tooth-friendly treats.They pack nutritional punches with minerals like calcium, which enhances enamel as follows: American Dental Association (Opens in a new tab).. Put almonds instead of empty calorie snacks.
Tips for maintaining good oral hygiene
Veytsman gives the following advice: “Going to the dentist on a regular basis, brushing your teeth and applying dental floss all help maintain oral hygiene.”
The American Dental Association (Opens in a new tab) It is advisable to use a fluoridated toothpaste to protect against tooth decay, especially if you live in an area where water is not fluoridated. See the reference guide for more information on the effects of fluoride. Is Fluoride Good for Your Teeth?
Don’t forget the dental floss. It’s the perfect way to thoroughly clean hard-to-reach areas.learning Dental floss method here.
Best and worst foods for teeth
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