Diet plays a major role in preventing cavities and maintaining good oral health. Changes in your mouth start the minute you eat or drink certain foods. Sugars and carbohydrates in the foods you eat and drink are converted to acids by bacteria in your mouth.
Acids are the enemy of your teeth’s enamel, the hard, outer surface that protects against decay. The more often you eat and snack, the more frequently you’re exposing your teeth to the cycle of decay.
Bacteria thrive in your mouth, fed by a lot of sugars. They can build up to form plaque on your teeth, leading to an inflammatory response that causes the breakdown of the gums, bone and other supporting structures of your teeth.
Strong teeth and healthy gums also depend on nutrients—calcium, phosphorous and vitamin C—provided by a varied diet. You should eat a balanced diet of fruits, vegetables, protein, calcium-rich foods and whole grains.
Calcium plays a role in making the jawbones healthy and strong to hold the teeth in place. You should consume 1,000-2,000 mg of calcium daily for strong bones and teeth. When the body doesn’t get enough calcium, it pulls it from bones and teeth. Studies show that individuals with a calcium intake of less than 500 mg, or about half the recommended dietary allowance, were almost twice as likely to have gum disease.
Vitamin D regulates the body’s balance of calcium and phosphorus and can promote absorption; it can also help to decrease gum inflammation that’s associated with periodontal disease. Phosphorus is needed to help calcium maximize its bone-strengthening benefits.
For good oral health, make sure to include the foods in the chart below in your diet:
