Healthy Diet=Healthy Mouth!

Oral health is multifaceted and includes the ability to speak, smile, smell, taste, touch, chew, swallow, and convey emotions through facial expressions confidently and without pain, discomfort, or disease of the craniofacial complex^[1]

Essential Nutrients for Oral Health

Many vitamins and minerals are essential to mouth health. Calcium is crucial in strengthening teeth and bones, and it can be sourced from dairy products, leafy greens, and fortified foods. Vitamin D enhances calcium absorption obtained from sunlight, fatty fish, and fortified foods. Vitamin C is essential for gum health and repair, with sources including citrus fruits, strawberries, and bell peppers. Phosphorus works in tandem with calcium to fortify teeth and can be found in meat, nuts, and beans. Vitamin A maintains mucous membranes and salivary glands and is present in carrots, sweet potatoes, and spinach. Making sure to incorporate these into your diet is important.

Impact of a Healthy Diet on Oral Health

 Reducing your sugar intake has a significant impact on your oral health. Low sugar intake lessens plaque formation. Sugar interacts with the bacteria in your mouth to form an acid^[4]. This acid is what “eats” a hole in the enamel, the outermost layer of your tooth, causing a cavity^[2]. Consider the benefits of whole foods over processed foods. Whole foods are packed with nutrients, vitamins, and minerals^[3].

Preventing Gum Disease

Eating foods rich in these can help protect our cells from damage. A balanced diet can maintain gum health. Bacteria in plaque set off an inflammatory response, causing the breakdown of gums, bones, and other supporting structures of the teeth. Eating foods containing sugar and carbohydrates^[5] can foster harmful bacteria that can cause gum inflammation, leading to periodontal diseaseif left untreated^[6].

Antioxidants are known for reducing inflammation, protecting teeth and gums, and preventing gum recession and bleeding gums. Some examples are vitamin C, vitamin E, Beta-Carotene, Flavonoids, and selenium. Vitamins C and E are beneficial as they can help reduce this inflammation and support tissue repair to help manage gum disease. Antioxidants have antimicrobial properties that can help reduce the growth of harmful bacteria in the mouth. By neutralizing free radicals and supporting immune function, antioxidants contribute to a healthier oral environment. They can also reduce the risk of oral infection^[8] . Berries, citrus fruits, leafy greens, nuts and seeds, green tea, and dark chocolate are some examples of foods rich in antioxidants.

Enhancing Breath Freshness 

Hydration is essential for maintaining fresh breath. A dry mouth lacks saliva to clean and eliminate bacteria and food that may build up. Consuming foods that help neutralize foul odors, such as drinking green tea and eating oranges, apples, basil, parsley, and cilantro, can break down sulfur compounds that cause bad breath. 

Best and Worst Foods for Optimal Oral Health

Suggested foods that help fight plaque buildup are fiber-rich fruits and vegetables, cheese, milk, plain yogurt, green and black tea, sugarless chewing gum, and foods with fluoride. All of these can help produce saliva, which can reduce the effects of the acid on your teeth. Saliva contains minerals that can help restore weakened areas in the teeth.

Sugary foods and beverages should be avoided. Plaque and bacteria in the oral cavity uses the sugar to produce acids that attack your enamel. Repeated attacks can break down the hard enamel and cause tooth decay. Acidic foods and drinks can erode enamel, making them more susceptible to cavities. ^7] Carbonated soft drinks, alcohol, and medications that can dry out your mouth, as well as chips, bread, and cookies, are all foods that can get trapped between your teeth and in grooves and can be hard to remove. 

Practical Tips for a Healthy Diet to Support Oral Health

Practice balanced meal planning that incorporates a variety of nutrient-rich foods. Staying hydrated is also vital. Drinking water helps with saliva production, reducing the risk of caries. Healthy snacking should be considered, and snacks beneficial for the teeth are recommended. Depending on the state of your oral health, keep to regular dental check-ups and visit two to four times a year. It is recommended that you brush at least twice a day for two minutes, floss daily to remove particles between your teeth, and use a fluoride mouth rinse.

Diet influences the health of the oral cavity, conditioning the onset of caries, the development of the enamel, the onset of dental erosion, the state of periodontal health, and the oral mucous in general.

The relationship between oral health and general health is complex, involving many systemic conditions. Poor oral health can contribute to heart disease, diabetes, and strokes, while systemic conditions can impact oral health.

Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:

• Higher levels of energy;

• Improved sleep;

• Aids in energy and overall happiness;

• Provides a sense of comfort and relief;

• Could prevent major diseases such as obesity and diabetes;

• Accomplish weight-loss and management; and

• Improves mental and cognitive functioning.

There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!