Guest Blog: 10 Foods to Naturally Improve Oral Health

Sunday, 4 August 2019

We all know that eating a balanced diet is the key to good health, but what you eat can also contribute to your oral health, and the best way to naturally improve the health of your teeth and gums is by adding a few of these foods to your diet.

1. Dairy

Poor tooth mineralisation leads to tooth decay; however, adequate consumption of dairy products boosts your oral health with calcium. This important mineral helps to strengthen and remineralise teeth to protect their structure.

Different types of dairy products also have other benefits for your oral health. Cheese provides calcium and protein, and studies have shown that it also raises the pH level inside your mouth, which helps to prevent tooth decay.

Yogurt contains high levels of calcium and protein but also contains probiotics, which can reduce the level of harmful bacteria in your mouth. However, consume yogurt without additives or sugar to gain the most benefits.

2. Apples

Apples have a high concentration of water, which stimulates the production of saliva helping to wash away any harmful bacteria remaining on your teeth after meals. Apples are also high in fiber, which promotes gum health by stimulating blood flow, while the mild acidic content acts as an astringent to make your smile brighter. To gain the biggest benefits, it is best to consume the apples unpeeled as the skin contains the majority of the nutrients and fiber.

3. Leafy Greens

Leafy green vegetables are nutrient dense with antioxidants and vitamins, including moderate levels of calcium. Green vegetables contain high levels of folic acid essential for cell renewal to protect your gums. They are also effective at moderating the pH level of your mouth to reduce acid wear.

4. Coconut

Coconut, in particular, studies on coconut oil have shown it to be an effective way of killing bacteria and cleaning your teeth by a process known as “oil pulling”. Coconut oil contains a medium chain fatty acid called lauric acid. When this fatty acid is broken down by the body, it removes harmful pathogens and bacteria, including those responsible for bad breath, gum disease and tooth decay. Talk to your local dental clinic about how you can include oil pulling in your daily oral care regime.

5. Nuts

Nuts are high in both calcium and phosphorus, which are essential for remineralising teeth after acid wear. They are also high in magnesium, which helps to regulate the hormones that control bone health. Raw, unsalted nuts offer the high concentrations of health-boosting minerals, but low-sugar and low-sodium nut butter can also be an effective way to incorporate nuts into your diet.

6. Avocado

Avocados are not only good for your overall health; they also have specific benefits for your teeth and gums. With both a high calcium and folic acid content, avocados can help to reduce inflammation in the body and preventing bleeding gum and gingivitis. Recently, a study from Ohio State University has shown that phytochemicals present in avocados are effective at reducing pre-cancerous oral cells.

7. Garlic

Garlic may be smelly, but it contains allicin which has antibacterial and antimicrobial properties that help it to reestablish a balance of good and bad bacteria in the mouth. This helps to reduce the risk of gum disease and eliminate bad breath. To reap the benefits of garlic you don’t need to eat it raw; you can take garlic capsules to minimise the garlic smell or add it to your cooking.

8. Sauerkraut

This fermented cabbage dish has more than just a great tangy taste. The probiotics in sauerkraut are highly effective at maintaining balance in your mouth’s microbiome, which protects against bacteria that cause tooth decay and gum disease.

9. Oranges

Though oranges do have a moderate acid content, the nutrients and benefits of eating oranges for your oral health far outweigh the potential side effects. Oranges are one of the best sources of vitamin C, an essential vitamin used by the body for repairing tissues, bones and teeth. To avoid softening tooth enamel when eating acidic fruits, try eating cheese or dairy afterwards to raise the pH level of your mouth.

10. Fish

Eating fish as part of your regular diet is a great way to keep your whole body healthy. However, it can also have a significant positive impact on your oral health. Eating fish which contain omega-3 fatty acids has been linked with lower instances of gum disease due to its anti-inflammatory effects. Some fish high in omega-3 fatty acids include sardines, salmon, and anchovies.

Final Thoughts

Keep your smile bright and healthy by including some of these important foods in your diet. For further information about how to improve your oral health, make an appointment with your dentist.
