The Role of Nutrition in Maintaining Healthy Teeth and Gums

The health of your teeth and gums is important for your overall well-being. While regular dental checks are a great way to stay on top of any issues that arise, one of the best things you can do for your health is to keep your teeth in top condition. And one of the best ways to do this is through the food you eat. A balanced diet helps to prevent issues like tooth decay, gum disease and enamel erosion. Just as our body requires essential nutrients, our teeth and gums need specific vitamins, minerals and other nutrients to stay strong and healthy. Here’s how to make the right food choices when it comes to the role of nutrition for healthy teeth and gums and, in turn, our overall well-being.

Nurtition for Healthy Teeth and Gums

A well-balanced diet provides your body with the nutrients it needs to support tissue repair, enamel strength and saliva production, which all play a role in oral health.

1. Calcium: Strengthens tooth enamel, protecting teeth against cavities and sensitivity. Sources of calcium include dairy products like milk, cheese and yoghurt and leafy green vegetables like kale and spinach.
2. Vitamin D: Helps your body absorb calcium and phosphorus. Sources of Vitamin D include fatty fish like salmon and mackerel, fortified foods such as cereal and milk, and sunlight exposure.
3. Vitamin C: Plays a key role in collagen production, which helps maintain strong and healthy gum tissue. Sources of Vitamin C include citrus fruits like oranges and lemons, strawberries, broccoli and tomatoes.
4. Phosphorus: Works with calcium to help build and maintain strong teeth and bones. Sources of Phosphorus include meat, poultry, fish, eggs, nuts and beans.
5. Magnesium: Supports the mineralisation of your teeth and bones, helping to maintain their strength and structure. Sources of Magnesium include nuts, seeds, whole grains, leafy green vegetables and legumes.
6. Fluoride: Strengthens tooth enamel and prevents cavities by making it more resistant to decay. Sources of Fluoride include fluoridated water, tea, fish, and some toothpaste.
7. Zinc: Vital for immune function and helps in the repair and maintenance of tissues, including those in the mouth. Sources of Zinc include meat, shellfish, legumes, seeds and nuts.

Foods to Avoid for Better Oral Health

While certain foods can promote strong teeth and healthy gums, others can have the opposite effect.

• Sugary Foods and Drinks: Sugar is one of the leading causes of tooth decay. The bacteria in your mouth feed on it and produce acid, which wears down tooth enamel and leads to cavities. For example, lollies, cakes, cookies, pastries, soft drinks and energy drinks.
• Acidic Foods and Drinks: These lower the pH of your mouth, increasing the likelihood of enamel wear over time. For example, citrus fruits (oranges, lemons, grapefruits), tomatoes, vinegar and fruit juices with high acidity.
• Sticky and Chewy Foods: Sticky foods can stick to your teeth, making it hard for saliva to wash away, creating the perfect conditions for tooth decay. For example, dried fruit (raisins, apricots), caramel, chewing gum, and granola bars.
• Starchy Foods: Break down into sugars and stick to your teeth, causing plaque to build up. For example, white bread, chips, pasta, crackers, pretzels and other refined carbs.
• Ice: While chewing ice may seem like an innocent habit, it can actually cause your teeth to crack or chip.

Tips for Incorporating Oral-Health-Friendly Foods into Your Diet

There’s no need to make drastic changes to your diet. Instead, it’s more about making small adjustments to your nutrition for healthy gums and teeth. 

1. Water, water and more water: Staying hydrated encourages the production of saliva, which washes away food particles, neutralises acids, and prevents the growth of harmful bacteria in the mouth. 
2. Nutrient-rich breakfast: Try starting your morning with a serving of yoghurt (rich in calcium and probiotics) topped with berries (high in vitamin C) and nuts (packed with magnesium and healthy fats). 
3. Make vegetables your snack of choice: Instead of reaching for sugary snacks, choose raw vegetables like carrots, celery, or cucumbers. These crunchy vegetables help naturally scrub the teeth, promoting saliva production while providing essential vitamins and minerals.
4. Add leafy greens to your meals: Leafy greens such as spinach, kale, and arugula are excellent sources of calcium and vitamin C, both of which are vital for strong teeth and gums. 
5. Choose whole grains: Switching to whole grains is a simple way to boost your intake of magnesium, which supports the mineralisation of your teeth. 
6. Include dairy: Dairy products help strengthen your teeth and bones. Cheese, in particular, has the added benefit of helping to neutralise acids in the mouth, reducing the risk of tooth decay.
7. Swap sugary desserts for healthier options: Instead of indulging in sugary desserts that can harm your teeth, try fruit-based options that are naturally sweet and packed with nutrients.
8. Protein in every meal: Incorporating lean proteins like chicken, turkey, fish, tofu or eggs into your meals helps ensure your body has the necessary nutrients to repair tissues, including those in your gums. 
9. Add healthy fats to your diet: Healthy fats help reduce inflammation, which can benefit your gums, and they also provide essential nutrients for tissue repair and protection. 
10. Be mindful of snacking: To make your snacks more tooth-friendly, choose options that help clean your teeth and stimulate saliva production. For example, apples or carrot sticks are nutritious and help promote a clean mouth between meals. 

Healthy Teeth and Gums

A balanced, nutrient-rich diet will not only keep your teeth and gums strong but will also improve your overall health. By making mindful choices, such as choosing whole grains, incorporating leafy greens and dairy, staying hydrated and opting for tooth-friendly snacks, you’re providing your body with the nutrients it needs to maintain a strong, healthy smile. 

Remember, healthy habits start with small changes, so start today and enjoy the long-term benefits for your smile!

From expert dental cleanings to personalised oral health advice, our team is committed to providing you with the care and guidance you need for a radiant smile. Book your appointment today and take the first step toward better oral health.