What to eat to keep your teeth

Nutritional approaches to oral health go beyond "don’t eat sugar."

Research indicates that each of our 32 teeth provides yet another reason to watch what we eat.

"Adequate nutrition is important in disease prevention and nutritional counseling is becoming an increasingly important tactic in preventive dentistry," said Roger Smith, DDS, chair of Delta Dental’s Dental Policy Committee. "The quality and consistency of foods, and the combinations in which they are eaten can affect the likelihood of tooth decay," he said.

Ongoing research indicates that antioxidants and other nutrients found in fruits, vegetables, legumes and nuts may strengthen immunity and improve the body’s ability to fight bacteria and inflammation, all of which can help protect the teeth and gums. And some dietary selections and habits even have distinct effects on the mouth’s ability to handle cavity-causing bacterial attacks.

For example:

• Calcium and vitamin D supplements are known to decrease the risk for tooth loss in the elderly. As bone loss in the oral cavity can lead to tooth loss, many of the same methods used to ward off osteoporosis can be beneficial to tooth retention. Adding powdered milk to cooked dishes helps those who don’t care for milk or cheese to get some of the calcium needed to protect teeth and jawbones.
• Antioxidant vitamins such as Vitamin C, and other nutrients from fruits and vegetables help protect gums and other tissues from cell damage and bacterial infection. Studies indicate that fresh cranberries interrupt the bonding of oral bacteria before they can form damaging plaque.
• Folic acid promotes a healthy mouth and supports cell growth throughout the entire body. This member of the B vitamin family is found in green leafy vegetables and brewer’s yeast.
• Eating sugary or carbohydrate-rich foods as part of a balanced meal is better than eating them alone. The body produces more saliva to help digest larger meals, which washes away more food and helps neutralize harmful acids before they can attack teeth.
• Foods that take a long time to chew can damage teeth. That’s because sticky foods, including nutritious choices like raisins, dates and dried fruit hold acid against teeth longer than do other foods.
• And, what photographers have known for decades, dentists are discovering now: Cheese and smiles go together. Cooked or cold, cheese unleashes a burst of calcium that mixes with plaque and sticks to the teeth. This sticky mixture protects teeth from the acid that causes decay and helps rebuild tooth enamel on the spot.

"From their undergraduate days through doctoral work and continuing education, dental professionals should be taught to work collaboratively with other health care providers. That includes making nutritional assessments and knowing when to recommend dietary changes or interventions," said Dr. Smith. "Nutritional recommendations for oral health go far beyond ’sugar is bad for your teeth’."