Health – Nutrition for a healthy smile

Maintaining good oral health is essential not only for a bright, beautiful smile but also for overall health and wellbeing. We all know that brushing and flossing are vital, but the foods and drinks we consume play a significant role in supporting healthy teeth and gums, too. Good nutrition provides the building blocks that strengthen enamel, fight bad bacteria, and keep gums strong and disease-free. Here’s how your diet can promote good oral health and what foods are best for a healthy mouth.

Enamel, the protective outer layer of your teeth, is the hardest substance in your body, but it’s not invincible. It can weaken over time, especially if exposed to acidic foods or sugary substances that promote decay. Calcium and phosphorus are crucial minerals that help repair and strengthen tooth enamel, to maintain strong teeth resistant to cavities. Foods rich in calcium include dairy products such as milk, yogurt and cheese, as well as green vegetables such as kale and broccoli. Phosphorus can be found in foods such as fish, poultry, eggs and nuts.

Calcium needs vitamin D to be properly absorbed and utilised by the body. Without enough vitamin D, even a calcium-rich diet won’t be fully effective for your teeth. Sunshine is a natural source of vitamin D, but dietary sources include fortified dairy products, fatty fish such as salmon, and egg yolks.

Gum health is just as important as tooth health when it comes to maintaining good oral hygiene. Vitamin C plays a key role in supporting the health of your gums by promoting collagen production, which helps to keep gum tissues firm and resilient. It also acts as an antioxidant, fighting the bad bacteria that can lead to gum disease. Fruits such as oranges, strawberries and capsicums are excellent sources of vitamin C. Regular intake can help prevent bleeding gums and inflammation, both symptoms of early-stage gum disease.

Water is an often-overlooked component of good oral health. Drinking plenty of water helps wash away food particles and bacteria that can lead to cavities. Water also dilutes acids produced by harmful bacteria in the mouth and keeps your saliva levels high. Saliva is essential for neutralising acids and re-mineralising enamel.

While the above food examples are beneficial for oral health, others can be detrimental. Sugary foods, including lollies, pastries and sugary drinks, are major culprits in causing tooth decay. Bacteria in your mouth feed on sugars, producing acids that erode tooth enamel. Acidic foods such as citrus fruits, vinegar and soda can also weaken enamel if consumed in excess. Limiting these foods or rinsing your mouth with water after consuming them can help mitigate their harmful effects.

By including a wide variety of nutrient-rich wholefoods in your diet, you can promote good oral health and ensure a radiant, healthy smile for years to come.