Keeping Your Smile Healthy through Diet

The basic building blocks of a healthy smile include good brushing and flossing habits and routine dental care. That might not be enough if you have an unhealthy diet, however. The foods you eat and the beverages you drink fuel your body and can help keep your smile strong. Our dentist in Philadelphia can help you learn healthy smile habits that start with good nutrition and preventive dental care.

Dietary issues can undermine your smile health in several ways. Some foods can damage your teeth or increase the risk of dental health problems. Other foods can support good dental health. Most foods can be enjoyed in moderation, though, so it’s good to talk to our dentist in Philadelphia about your specific dietary and dental health needs to better understand any dietary changes you need.

Transforming Snack Time

Snacks can be one of the biggest offenders when it comes to putting your smile at risk. Each time you eat something sweet, starchy, or high in simple carbohydrates, the bacteria in your mouth also get a snack. They then pass an acidic byproduct, and this acid can damage the enamel on your teeth in a process called demineralization.

You don’t have to cut out all snacks. Instead, you can continue to enjoy snacks in moderation when you choose your treats carefully. Too frequent snacking can lead to all-day acid attacks. After a starchy meal or snack, acids can continue to damage your teeth for 20 minutes. Limit your snacking to protect your teeth, and choose tooth-friendly snacks. Some great options include green tea with whole grain crackers, unsweetened yogurt with berries, a handful of nuts with cheese, or an apple with peanut butter.

The Nutrients Your Smile Needs Now

The best snacks and meals are those with the tooth-building nutrients you need. A varied diet is the best way to ensure you’re getting everything necessary for a healthy body. However, some nutrients are especially necessary for your teeth, including:

Calcium

This mineral is essential to strong bones, and it’s good for your teeth too. Without sufficient calcium, your teeth and bones can become weak and brittle. The best sources of calcium are dairy products: milk, cheese, and yogurt. However, you can also get calcium through fortified plant milk, dark and leafy greens, carrots, and broccoli.

Vitamin D

To properly absorb calcium, your body needs vitamin D. Get more vitamin D by eating eggs, fatty fish, canned tuna, and portobello mushrooms. Some foods, including milk and orange juice, are fortified with vitamin D.

Potassium

Potassium works much like vitamin D to build your bones. Bananas might just be the best-known source of potassium, but you can also get more potassium in your diet through tomatoes, potatoes, sweet potatoes, Lima beans, Swiss chard, avocados, and prunes.

Phosphorus

Phosphorus, combined with calcium, forms the most basic structure of your teeth. You can find phosphorus in pork, beef, cheese, and many kinds of seafood. Plant-based sources of phosphorus include lentils, soybeans, and pumpkin seeds.

Vitamin K 

This vitamin has a protective effect, protecting bones from premature wear and tear and stimulating the production of osteocalcin, which helps keep bones strong. Leafy greens are great sources of vitamin K along with broccoli, parsley, and brussels sprouts.

Vitamin C

This potent antioxidant protects against gingivitis and helps keep gums strong. You likely know that citrus fruits are excellent sources of vitamin C, but you can also get vitamin C in strawberries, pineapple, bell peppers, and dark and leafy greens.

Vitamin A

Vitamin A supports immune health and can have a protective effect against dry mouth. Good sources of vitamin A include oranges, apricots, pumpkin, carrots, sweet potatoes, and cantaloupe. Dark and leafy greens are also good sources of vitamin A.

Drink Smart

Meals and snacks are only part of the battle when it comes to your dental health. What you drink also matters. About a fifth of our daily calories come from beverages, which means that smart sipping might be good not just for your waistline but also for your smile.

Sugar-sweetened beverages are some of the worst offenders because the sugar they contain feeds oral bacteria. However, some seemingly innocuous drinks can also be bad for your teeth. This includes fruit juice, which has a high acid content and can be high in sugar too.

The best drink for your teeth is plain water. Fluoridated water turns regular water, which is already a great choice, into a drink that not only doesn’t harm teeth but can help build them. Fluoride is a mineral that fights tooth decay and helps keep your teeth strong. 

If you’re not a fan of plain tap water, you can incorporate some alternative types of water in moderation. Read the ingredients to ensure your preferred flavored or sparkling water is not high in sugar or acid. You can also make your own infused water by adding slices of fruit, cucumber, or sprigs of mint or other herbs.

Keeping Your Smile Healthy, Keeping Your Body Healthy

When it comes to nutrition for dental health, it’s not all about your smile. With a healthy diet, you can continue fueling your whole body. Your teeth and gums will remain disease-free, allowing you to enjoy a varied diet, and good dental health means a lower risk of diseases that are linked to gingivitis and tooth decay, such as respiratory infections, cardiovascular disease, and pregnancy complications. Our dentist in Philadelphia can help you design a preventive dental care plan that addresses your personal risk factors while supporting healthy food choices. Contact us today to find out more or to schedule your next checkup.