Source:- www.foodwellsaid.com

Everyone hopes to keep their teeth bright and their breath fresh, right? Well, it all starts with what you are putting in your body. When we think of our health, we don’t spend nearly enough time thinking about our mouth- and we should! Not only it is an aesthetic concern to keep your teeth pearly white and your breath minty fresh, but good oral health can have beneficial effects on your overall health.

If you are asking yourself which foods are healthiest for you, you are probably already aware that your diet plays a huge role in maintaining your energy level and weight. The healthy nutrients in a good-for-you diet helps to  keep your bodily functions running effectively and fighting a disease.

But do you know, the foods that you are eating are good for your teeth or what drinks cause cavities? That’s right- certain foods and beverages may also impact the health of your mouth and teeth. Many foods and drinks can lead to more plaque and damaged teeth. Learning what to eat to prevent tooth decay can help your teeth from decaying.

If you have poor diet lacking nutrition, you will often see the first sign in your mouth.

Here are some best and worst foods & drinks for oral health.

BEST MOUTH-HEALTHY FOOD AND DRINKS FOR ORAL HEALTH

           Source- www.myshorelinedental.com

1) LEAFY GREEN VEGETABLES

Leafy green vegetables are good for your whole body, but especially for your mouth. Leafy greens as well as being full of vitamins and minerals are high in calcium and folic acid which can contribute to good oral health. Choosing greens like Spinach and Broccoli are also rich in Vitamin C which helps to protect your gums and reduce inflammation.

2) DIARY PRODUCTS

a) CURD/ YOGURT

•  Probiotics (the good bacteria) found in yogurt are the possible reason because these active cultures may help to slow the growth of cavity- causing bacteria. Cavity causing bacteria love an acidic mouth.
•  Curd/ yogurt helps gums stay healthy, it strengthens teeth, it helps to balance the acids in the mouth and it also helps to fight bad breath. Basically, yogurt is a dental super food.
• Yogurt encounters this attack by balancing your mouth’s ph level and creating an environment where bacteria have a hard time for surviving. Also, yogurt is high in calcium which helps to keep your teeth strong.
•  Eating plain curd/ yogurt everyday is recommended for the control of bad breath.

b) CHEESE AND MILK

•  Milk contains calcium, phosphorus that is very beneficial for maintaining the tooth strong and also contains casein protein that prevents it from acid decay due to formation of enamel coating.
•  Cheese is great for your teeth. Not only does it have high levels of calcium and phosphate, which naturally strengthen teeth and bones, but it also helps balance the ph level in your mouth which means less harmful acid, more cleansing saliva and fewer cavities.

3) CRUNCHY FRUITS AND              VEGETABLES

•  Crunchy veggies like- Raw carrot, cucumbers, cauliflower, celery, green beans and peas are chewing food that mechanically clean your teeth and gums. These require lot of chewing to clean tooth surfaces. Crunchy, firm foods that contain lots of water are great natural teeth cleaners because they stimulate the flow of saliva, which helps to scrub away food particles and bacteria. These fresh crunchy veggies are usually also packed with some of the most important minerals and vitamins for your mouth.
•  Eating crunchy fruits such as apples and pears gives your mouth a workout that can clear away plaque and bacteria, while also providing a delicious source of fiber for your diet.

4) NUTS

• ALMONDS- Almonds are great source of calcium. Consumption of 12-15 almonds on a regular basis stuffs your body with around 40-50 mg of calcium. Almonds promote good healthy teeth and the calcium helps nourish and support healthy gums.
• WALNUTS- Walnuts contain plant protein, folacin, dietary fiber, magnesium, iron, thiamine, niacin, Vitamin E, Vitamin B6, potassium and zinc, which are beneficial for teeth. The magnesium and phosphorus in walnut is important for dental health. So, go crazy for walnuts.
• CASHEW-NUTS- Cashew is an energizing food. Cashew nuts help maintain healthy gums and teeth. The extra chewing requires produces plenty of saliva which neutralizes the bacteria. Snack of cashews once a day.
• FOX NUTS (MAKHANAS)-  Makhanas also known as fox nuts or lotus seeds or lotus nut. These makhanas are loaded with calcium which help in maintaining the health of your teeth and bones. These are low in calories, fat and sodium. Therefore, they are perfect in- between meal snack. They also make you feel full, so further craving for binge eating are reduced.

5) WATER

The very best thing you can consume for your teeth is water. “It may sound obvious but drinking plain water is good for your teeth”. It helps to wash away any lingering particles that may be present after you have eaten. 

Rehydrating, cleansing and simple, water is a great choice for improved oral health.

6) SUGARLESS CHEWING GUMS

This is another great saliva maker that removes food particles from your mouth.

7) FOODS WITH FLUORIDE

Fluoridated drinking water or any product you make with fluoridated water helps your teeth. This includes powdered juices (as long as they do not contain lot of sugar) and dehydrated soups. Commercially prepared foods such as poultry products, seafood and powdered cereals also can give fluoride.

WORST MOUTH-UNHEALTHY FOOD AND DRINKS FOR ORAL HEALTH

                 Source- lifeforbusypeople.com

1) WHITE BREAD AND CRACKERS

2) POTATO CHIPS

Starchy foods like to get stuck between your teeth. As tasty as potato chips are, unfortunately, the starch in it and it will trapped between the teeth. If possible, rinse with water and floss to remove the trapped debris.

3) POPCORN

We all love snacking on popcorn at the cinema but beware they pose some danger to your teeth as well. First, they can get trapped between your teeth, promoting bacteria growth. They are too hard and you can damage your enamel or chip of a tooth.

4) DRIED FRUITS

Many people consider this to be a healthy snack choice and there is definitely some merit to that. However, when it comes to dental health, dried fruits spell trouble. The main problem is most dried fruits are very sticky and extremely high in sugar content. They are filled with a big dose of natural sugars and non-soluble cellulose fiber which makes them as bad for your teeth as chewy candy.

5) SOUR, STICKY AND HARD CANDIES

Candy is notoriously bad for our teeth, but sour and sticky candies are the worst. Hard candies may not stick to the teeth but soaking them into sugar for extended time periods can be just as bad. When you eat hard candy such as lollipops or candy canes, you keep the candy in your mouth longer while you suck on it. When eaten in moderation, it’s sticky and sour sugar-coated candies that do the most damage but a hard candy habit leads to tooth decay rapidly.

6) DRINKS THAT DRY YOUR MOUTH

Your best defense against oral health issue is saliva. Saliva prevents food from sticking to your teeth and may even help repair early sign of tooth decay, gum disease and other oral infections. Unfortunately, when your mouth is dry, the saliva level in your mouth gets low and it can’t do its job properly.

Examples of foods and drinks that dry your mouth excessively:-

a) COFFEE- 

Coffee makes teeth stain, sticky and dry your mouth. Coffee is also acidic, which we know wears down enamel. To minimize the damage, drink plenty of water afterward and try to avoid additives like sugar.

b) ALCOHOL- 

Alcohol causes dehydration and dries your mouth. This reduces saliva flow which can cause serious problems over time such as tooth decay and gum disease.

c) SPORTS DRINKS AND ENERGY DRINKS-

•  The sugar in sports drink stick to your teeth more than your saliva does and this gives the oral bacteria more acid leading a higher risk of tooth decay. These sports drink contain acids and sugar causing the potential for erosion and cavities.
•  These drinks are dehydrating which leads to a dry mouth. Saliva is full of helpful components that fight of cavities, but when mouth is dry, teeth are without their natural protectant. Adding high doses of sugar to the mouth via energy drinks in these situations can be dangerous to teeth.

d) SODA AND FRUIT JUICES-

•  Diet sodas, regular sodas and sugar-free drinks are usually highly acidic which weakens the enamel of your teeth and makes more susceptible to cavities and dental erosion. The level of phosphoric acid, citric acid and tartaric acid are usually high in soda or sugar free drinks because it makes your mouth dry. So it is best to avoid them.
•  It’s good to know; most fruit juices are highly acidic and have been linked to an increased risk of cavities. Of course 100% fruit juices have some benefits as well, so just be aware of their acidic nature and at last rinse your mouth with water after drinking them.

TIPS TO MAINTAIN HEALTHY TEETH AND GUM FOR A LIFETIME

It's better to avoid substances that have extremely negative effects on your overall health, but even if you don't eat 100% clean, the following principles will help your teeth and gums stay healthier:-

                             Source- pixabay.com

• Brushing after a meal is always a great option. Just remember to wait 20 minutes if you have consumed highly acidic foods that have weakened your enamel.

                       

                     Source- pixabay.com

• Brush your teeth regularly. Brush at least twice a day and preferably 30-60 minutes after every meal and snack. If brushing between meals is not possible, at least rinse the mouth with water several times.
• Use fluoride-containing toothpaste. The fluoride seeps inside the tooth to reverse early decay.

                                     Source- 123rf.com

• Floss at least once a day to help remove particles between the teeth and below the gum line.

                               Source- freepik.com

• Use a mouth rinse daily.
  
•  Your mouth needs a rest, so don’t munch on snacks all the time. Leave sufficient time for your mouth to recover and for saliva to naturally replenish minerals to your teeth. Keep your food intake to 3-5 times a day and let your mouth rest between meals.
• To minimize the danger of some of the foods and drinks on this list (and remember some of them have health benefits as well) , try to consume them as a part of meal rather than their own.
• Use a straw when drinking highly acidic beverages to minimize their contact with your teeth.
• Eat variety of foods to maintain over all oral health. Eat fewer foods containing sugars and starches between meals. If you must snack, choose nutritious foods such as cheese, raw vegetables, plain yogurt or firm fruit (such as apple & pears).
• Visit your dentist for regularly for check-ups and cleanings- typically twice a year. Getting regular checkups will also help catch any developing dental problems early.

CONCLUSION

•  The food you eat either help strengthen your teeth and improve your overall dental health or they could damage your teeth promote tooth decay and contribute to an unhealthy mouth. By eating a diet of healthy foods, you can improve your oral health. Focus on your diet to incorporate the best food for your teeth and avoid the worst food.
•  Other than providing you with energy, food is meant to make you healthy and happy, so don’t stress too much on what you eat as long as you should follow a few basic principles which will help your teeth and gums stay healthy. 

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