The health of the oral cavity depends not only on daily care - cleaning, rinsing. Of great importance is nutrition. Some foods harm your teeth, others help you avoid tooth decay, gum disease, stale breathing, or stone deposits. To have a beautiful smile, you should include healthy fruits, vegetables, dairy products in the diet.
What vitamins and minerals are needed for teeth
Calcium, phosphorus. These are building materials for strong bones, they help strengthen enamel, restore damaged areas after exposure to acid. Calcium sources are yogurt, hard aged cheese, seafood, nonfat milk, cottage cheese and almonds. Phosphorus contains pumpkin seeds and fish, Brazil nuts, red meat, eggs, tofu and broth.
- Vitamin C - ascorbic acid - strengthens blood vessels, reduces gum inflammation, helps to produce collagen. Sources - cabbage, bell peppers, broccoli, oranges, kiwi and strawberries.
- Vitamin D helps the body absorb calcium. It contains fish, egg yolks, cod liver oil.
- Antioxidants. These substances relieve inflammation, protect the oral cavity from bacteria. Sources - apples, grapes, raisins, nuts and beans.
- Probiotics reduce plaque, strengthen gums. They are rich in yogurt, kombucha, sauerkraut and fermented milk products.
- Anthocyanins, Arginine, Polyphenols. Substances neutralize plaque, slow down the growth of bacteria, and prevent gum disease. Sources of anthocyanins are grapes, cherries, plums and eggplant. Arginine is a part of meat, soy, nuts. Polyphenols contain tea, berries, flaxseed and cocoa.
Dental and Gum Health Products
In order for the oral cavity to be in order, the jaw needs a load. During chewing, muscles are strengthened, a sufficient amount of saliva is secreted in order to naturally neutralize bacteria. In the diet must be solid food for teeth with a high water content.
Hard particles clean the surface of the enamel from food debris, plaque, and the liquid washes them off.
Harmful products for teeth - chips, cookies, crackers. The useful group includes red wine, hard cheese, ginger and cranberries. You need to eat raw apples, oranges, celery, vegetables: cucumbers, carrots or pumpkins daily.
The benefits of this product in large quantities of calcium, protein. These substances are necessary to strengthen bone tissue. Hard cheese reduces acidity in the mouth, plaque does not linger on enamel. Chewing hard mass increases the production of saliva, which flushes bacteria. The use of cheese increases the pH level in the mouth, which reduces the risk of destruction of enamel.
Meat, fish and eggs
These products contain many beneficial substances. Protein for teeth is an important component, it helps to strengthen them from the root to the apex. Phosphorus eliminates minor defects on the surface of the enamel.
To have healthy teeth, it’s important to include in your diet:
Fish, especially fatty varieties. Salmon, tuna are rich in minerals - potassium, calcium, phosphorus, selenium, iodine. They contain vitamins D, E, and group B. The protein of the fish has an easily digestible amino acid composition, including polyunsaturated fatty acids.
- Meat. It is characterized by a good ratio of amino acids, B vitamins, the presence of potassium, phosphorus, iron.
- Eggs contain easily digestible proteins, essential amino acids. The product has minerals, lipids, vitamins.
Nutrition for dental health excludes desserts, sweet snacks due to sugar. If you want to treat yourself to something tasty without harm to enamel, eat raisins. Dried grapes are a source of oleanolic acid. It kills bacteria in the oral cavity, prevents the development of caries or inflammation of the gums. Raisins contain antioxidants that enhance immunity.
Carrots and apples
Nutrition for children and adults must necessarily include hard vegetables, fruits. Solid abrasive particles promptly clean the interdental spaces from jammed food, make a gentle massage of the gums.
The list of useful products includes:
Carrot. It is a source of important minerals, vitamins for the oral cavity. Vegetable cleans plaque, keeps a snow-white smile. If you eat carrots after a meal, saliva production increases. This helps to clean the enamel from germs.
- The apples. Fruits contain a large amount of water, iron, and vitamins. They strengthen the gums, freshen breath, remove stains and brighten enamel.
This is another category of products useful for the oral cavity. Celery, salads, spinach - sources of calcium, folic acid, vitamins, minerals. Leafy greens have a low calorie content, so it can be consumed daily in large quantities. Products contain essential oils that refresh the oral cavity, help to avoid gum disease during pregnancy in women.
Garlic and onion
These vegetables are among the beneficial products for the oral cavity and teeth. Raw onion has powerful antibacterial properties. It counteracts bacteria causing caries, gum disease. Garlic is the source of allicin, a powerful antimicrobial agent. The use of this vegetable helps to fight against diseases of the oral cavity, reduces pain.
Red berry is a healthy food for teeth due to its high polyphenol content. They prevent the adhesion of plaque, this reduces the risk of tooth decay. Because the berries have a sour taste, they are often sold with sugar. It is healthier to eat cranberries in fresh, natural form.
Such products are a source of calcium, phosphorus. Minerals fill small invisible chips, damage to the surface of the enamel. There are antioxidants in nuts that actively fight bacteria and prevent tooth decay. Among the most useful are almonds, pistachios, Brazilian and cashews. Although they are low in sugar and high in protein, nutritionists do not recommend eating more than 6-8 nuts per day.
Citrus fruits increase immunity, improve digestion due to the large amount of ascorbic acid. Vitamin C strengthens the walls of blood vessels, reduces bleeding gums, is involved in the formation of collagen, which is necessary for the health of the mucosa. Due to the fact that oranges are too sour, after drinking them you need to drink water or rinse your mouth.
Milk and yogurt
These dental products must be present in the diet of children and adults. Milk, yogurt contain a large amount of calcium, protein.
They lower the level of acidity in the mouth faster than regular water. It destroys bacteria, prevents the development of caries.
Yogurt is a source of probitics, due to which digestion is established, the number of microbes in the mouth is reduced, and the unpleasant odor disappears. The main condition is that the purchased product should not contain harmful sugar.
The root of the plant is used to treat and prevent dental diseases. Ginger is composed of essential oils that have an antimicrobial effect.
You can chew a piece of root, add dried powder to food. This will freshen the breath, destroy pathogenic bacteria, and prevent bleeding of the gums. Ginger relieves toothache. The root stimulates blood flow, improves the condition of the oral mucosa.
The fibrous flesh of the stems of this plant is useful to nibble, like apples or carrots, to train the muscles of the oral cavity. Rigid fiber effectively cleans teeth from plaque and bacteria, prevents the formation of caries. Celery contains a lot of water, which washes away the remnants of food and microorganisms. It is a good source of vitamins A, C that improve gum health.
Tea and coffee
Drinks remove bacteria, protect teeth from decay. They have many useful properties:
Black and green tea - sources of polyphenols. Substances stop the growth of bacterial cells in the mouth, prevent them from sticking together, sticking to enamel, and wash off toxic traces of their vital functions. Polyphenols inhibit the genes of microbes that control the production of compounds that have an unpleasant odor. Tea is rich in fluoride, essential for healthy teeth. It is advisable to drink the drink hot, without sugar, honey or other sweeteners.
- Black coffee protects teeth from caries, helps flush away plaque. An important condition: it must be black, unsweetened.
Natural drink contains antioxidants, polyphenols. A glass of red wine per day:
has a strong antimicrobial effect on the oral cavity;
- destroys bacteria, flushes them from the surface of the teeth;
- reduces gum inflammation;
- improves blood circulation.