A beautiful smile and healthy mouth can be attributed to regular
brushing and flossing as well as a daily diet that does not lack the essential
vitamins and minerals that make vital contributions to a persona’s oral health.
Many people overlook the importance of good nutrition in keeping their smile
beautiful and their mouth healthy. Below, you will learn about ten foods that protect your teeth and gums.
Celery protects your teeth in two ways. The extra chewing it requires produces plenty of saliva, which
neutralizes the bacteria Streptococcus mutans that causes cavities.
Additionally, chomping on naturally abrasive foods massages gums and cleans
between teeth. Try This: Snack on a handful of raw celery or carrots once a day
for protect gums and teeth.
2. Cheese – Preserves and Rebuild Tooth Enamel
Studies from the last decade show that cheese, with its low
carbohydrate and high calcium and phosphate content, provides several benefits
for your teeth. It helps balance your mouth's pH (an acidic pH
encourages the growth of dental cavity-causing bacteria). Cheese also preserves
and rebuilds tooth enamel and produces saliva, which kills the
bacteria that cause dental cavities and gum disease. Try This: Enjoy a 1-inch
cube (about 1/2 ounce) of cheese after dinner instead of a sweet dessert.
3. Green Tea – Removes Plaque and Bad Breath
Green tea (Camellia sinensis) contains substances called
catechins that kill the bacteria in your mouth that turn sugar into plaque (a sticky
mass of bacteria, sugars, proteins, and fats that produces cavity-causing acid
when it comes in contact with sugary or starchy foods). Catechins also wipe out
the bacteria that cause bad breath. Try This: Drink 2 to 5 cups of green tea
(regular or decaffeinated) a day, says Mindy Green, director of research at the
Herb Research Foundation in Boulder, Colo. Consider making a thermos of green
tea to drink at work. The night before, steep 3 to 4 green tea bags in 4 cups
of boiling-hot water in a covered thermos for three to five minutes. Remove the
bags. Serve the tea the next day over ice or after reheating it.
4. Kiwis – Prevents Gum Disease
For their size, kiwis pack more vitamin C than any other fruit.
In fact, one large kiwi supplies more than 100 percent of your recommended
daily amount. If you don't get enough vitamin C, research shows that the
collagen network in your gums can break down, making your gums tender and more
susceptible to the bacteria that cause periodontal (gum) disease. Try This: Instead
of topping your morning oatmeal with brown sugar, use a sliced kiwi.
5. Onions – Kills Bad for Mouth Bacteria
Onions contain powerful antibacterial sulfur compounds. In a
1997 test tube study, onions killed various types of bacteria, including S. mutans.
Research indicates that they are most powerful when eaten freshly peeled and
raw. Of course, raw onions can do a number on your breath, so be sure to have
some fresh parsley on hand (see below). Try This: Add a few onion slices to
salads and sandwiches each day.
6. Parsley and Mint – Bad Breath Remedy and Sweet-Smelling
Breath Creator
Chewing parsley or mint leaves after a pungent meal will help
you maintain sweet-smelling breath. These herbs contain monoterpenes, volatile
substances that travel quickly from your bloodstream to your lungs, where their
odor is released via your breath. Try This: Top zesty dishes with a few
tablespoons of minced fresh parsley or garnish dessert with a few sprigs of
fresh mint.
7. Sesame Seeds – Cleaning Teeth and Removing Plaque
According to fossils, our Paleolithic ancestors had great teeth.
Anthropologists suggest that this is partly due to the cleansing action of
primitive foods like seeds, which slough off plaque and help build tooth
enamel. Sesame seeds, for example, are also high in calcium, which helps
preserve the bone around your teeth and gums. Try This: Sprinkle a tablespoon
of sesame seeds on salads and steamed vegetables a few times a week for a
gentle teeth cleaning and 87 mg of calcium.
8. Shiitake Mushrooms – Prevents from Creating Plaque
A 2000 study in Caries Research showed that lentinan, a sugar
found in shiitake mushrooms, prevents mouth bacteria from creating plaque. Try
This: A few times a week, add four to five sliced shiitakes to soups or
stir-fries. Buy fresh shiitakes or dried ones, which can be reconstituted by
soaking them in hot water for about 25 minutes before use.
9. Wasabi – Protect Teeth from Cavities
Otherwise known as Japanese horse-radish, this condiment not
only provides zing to sushi, it also protects your teeth. A 2000 study in
Biofactors revealed that the substances that make wasabi taste hot, called
isothiocyanates, also inhibit the growth of cavity-causing bacteria. Try This:
Eating wasabi a few times a week will protect you from cavities. For a
smile-saving salad dressing, combine 3 tablespoons rice wine vinegar, 1
tablespoon honey, 1 teaspoon wasabi paste, 1 teaspoon soy sauce, and 1/2
teaspoon sesame oil.
10. Water – Keeps Teeth and Gums Health
Drinking water keeps your gums hydrated and is the best way to
stimulate saliva – your body”s greatest defense against the bacteria that cause
plaque and cavities. Rinsing your mouth with water also helps wash away trapped
food particles that decompose in the mouth and cause bad breath. Try This: Aim
to drink six 8-ounce glasses of purified water throughout each day to keep your
gums (and whole body) hydrated and to stimulate saliva. If you can”t brush your
teeth after eating, be sure to rinse your mouth with water.