You may be able to prevent two of the most common diseases
of modern civilization, tooth decay (caries) and periodontal (gum) disease,
simply by improving your diet. Decay results when the teeth and other hard
tissues of the mouth are destroyed by acid products from oral bacteria.
Poor nutrition
affects the entire immune system, thereby increasing susceptibility to many
disorders. People with lowered immune systems have been shown to be at higher
risk for periodontal disease. Additionally, research shows a link between oral
health and systemic conditions, such as diabetes and cardiovascular disease. So
eating a variety of foods as part of a well-balanced diet may not only improve
your dental health, but increasing fiber and vitamin intake may also reduce the
risk of other diseases.
Tooth decay happens when plaque come into contact with sugar
in the mouth, causing acid to attack the teeth.
Foods that contain sugars of any kind can contribute to
tooth decay. To control the amount of sugar you eat, read the nutrition facts
and ingredient labels on foods and beverages and choose options that are lowest
in sugar. Common sources of sugar in the diet include soft drinks, candy, cookies
and pastries. If your diet lacks certain
nutrients, it may be more difficult for tissues in your mouth to resist
infection. This may contribute to gum disease. Severe gum disease is a major
cause of tooth loss in adults. Many researchers believe that the disease
progresses faster and is potentially more severe in people with poor nutrition.
For healthy living and for healthy teeth and gums, think
before you eat and drink. It’s not only what you eat but when you eat that can
affect your dental health. Eat a balanced diet and limit between-meal snacks.
For good dental health, keep these tips in mind when
choosing your meals and snacks:
- Drink plenty of
water.
- Eat a variety of
foods from each of the five major food groups, including:
- whole grains
- fruits
- vegetables
- lean sources of
protein such as lean beef, skinless poultry and fish; dry beans, peas and other
legumes
low-fat and
fat-free dairy food
-Include calcium, vitamin C and D rich foods in your diet.
BEST FOODS FOR
CALCIUM:Yogurt (fat-free, low-fat), milk (fat-free, 1% low-fat), soy milk,
cheese (fat-free, reduced-fat), tofu with calcium (check nutrition label),
soybeans, frozen yogurt (fat-free, low-fat), low-fat ice cream, kale, white beans, collard greens, broccoli, almonds and almond butter
BEST FOODS FOR VITAMIN D:Wild salmon (fresh, canned),
mackerel , sardines, herring, milk (fat-free, 1% low-fat), soy milk, fortified
yogurt (fat-free, low-fat), egg yolks, vitamin D-enhanced mushrooms
BEST FOODS FOR VITAMIN C:Guava, bell peppers (all colors),
oranges and orange juice, grapefruit and grapefruit juice, strawberries,
pineapple, papaya, lemons and lemon
juice, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe,
cauliflower, cabbage (all varieties), mangoes, white potato, mustard greens,
tomatoes, sugar snap peas, snow peas, turnip greens, raspberries, blackberries,
watermelon, tangerines, okra, lychees, summer squash, persimmons
Limit the number of snacks you eat. If you do snack, choose
something that is healthy like fruit or vegetables or a piece of cheese. Foods
that are eaten as part of a meal cause less harm to teeth than eating lots of
snacks throughout the day, because more saliva is released during a meal.
Saliva helps wash foods from the mouth and lessens the effects of acids, which
can harm teeth and cause cavities.
For good dental health, always remember to brush twice a day
with fluoride toothpaste, floss daily and visit your dentist regularly. With
regular dental care, your dentist can help prevent oral problems from occurring
in the first place and catch those that do occur in the early stages, while
they are easy to treat.
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