Last week, we talked all about chocolate. Sweets such as chocolate are a delicious treat and can be part of a healthy diet in moderation. Our brain needs sugar, also called carbohydrates, to survive, but too much can have adverse effects on our overall health, including our teeth. The Academy of Nutrition and Dietetics found that some foods and drinks can increase your risk of cavities and periodontal disease. These foods include starchy snacks like cookies and cakes, sticky food like caramel, as well as sugar-sweetened beverages such as carbonated drinks, fruit, and energy drinks, and sweetened teas or coffee. After enjoying these particular foods and drinks, remember to brush your teeth or at least rinse your mouth with water. This helps by washing away leftover food that bacteria love to eat. You can also chew sugar-free gum to help clean your teeth and prevent decay.
However, not all foods are bad for our teeth. Eating a diet full of whole grains, high-quality protein like eggs, cheese, fish, and beans, and plenty of fruits and vegetables can also protect your teeth.
Calcium is a mineral that is important not only for bone health but also for teeth! Calcium can help prevent tooth decay by protecting the outside of teeth and helping fight against acids consumed along with fluoride and phosphorous. The National Institute of Health suggest adults between 19- and 50-year-olds should aim for 1,000 milligrams of calcium per day along with men between 51 and 70 years old. Women between 51 and 70 years old and all adults over 71 should try to get 1,200 milligrams of calcium daily. If asked, most people associate calcium with dairy products such as milk. One cup of milk has 300 milligrams of calcium. Calcium is also found in cheese, yogurt, green vegetables like broccoli, arugula, okra, collard greens, kale, and spinach. Dried figs and kiwi fruit are also good sources of calcium. Other foods that contain calcium are fish such as salmon, sardines, and mackerel, ranging from 170 to 370 milligrams of calcium per 3 oz. or about the size of a deck of cards. Calcium can also be found in fortified beverages and food, such as some cereals and orange juice.
Phosphorus is another mineral that can keep teeth strong! Meat, poultry, fish, eggs, beans, sesame seeds, potatoes, asparagus, and kidney beans are just a few examples of foods high in phosphorus. Just like calcium, dairy products typically also contain phosphorus. Plain yogurt, milk, and salmon contain some of the highest phosphorus per serving. A phosphorus deficiency is rare as most people get enough through what they eat.
Fruits and vegetables also contain vitamin A, vitamin C, and fiber that help protect teeth, keep teeth clean and help produce saliva to wash away acids from teeth.
When talking about teeth, one nutrient that can’t be forgotten about is fluoride. Fluoride is a mineral-like calcium and phosphorus found in the air, water, and soil. One of the ways fluoride protects teeth is by strengthening the outer layer or enamel of teeth. Fluoride is found in tap water, toothpaste, mouthwash and foods such as oatmeal, raisins and potatoes. Foods and drinks such black tea and coffee are natural sources of fluoride since fluoride is found in soil.
After talking about all these different minerals associated with dental health, here are a few last-minute reminders to protect your teeth:
· Try chewing sugarless gum to help produce saliva and remove food stuck in your teeth.
· Focus on calcium and phosphorous-rich foods to keep teeth strong.
· Drink more water and rinse after eating sugary snacks or drinks.
This week, incorporate some healthy habits in your dental hygiene routine and focus on foods to boost the minerals needed for a strong, healthy smile. For additional resources and a recording of today’s episode, visit wvik.org/wellness. You can also subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Lisa Peterson, nutrition and wellness educator, for University of Illinois Extension.