{"id":199,"date":"2017-08-21T08:00:05","date_gmt":"2017-08-21T01:00:05","guid":{"rendered":"http:\/\/jakartasmile.com\/en\/?p=199"},"modified":"2017-09-20T11:55:59","modified_gmt":"2017-09-20T04:55:59","slug":"the-dental-diet-10-nutrition-strategies-for-healthy-teeth","status":"publish","type":"post","link":"https:\/\/jakartasmile.com\/en\/the-dental-diet-10-nutrition-strategies-for-healthy-teeth\/","title":{"rendered":"The dental diet: 10 nutrition strategies for healthy teeth"},"content":{"rendered":"

Dental health is more important than most people realize. And nutrition plays a big role in this. Want to know what to eat to keep your teeth and gums strong? Chew on this.<\/p>\n

Our teeth may be small. But they, and our gums, are a lot more important to our health than many of us realize.
\nWithout teeth, we can\u2019t chew. Imagine that. No more crunchy raw vegetables and fruits! No more nuts! No more peanut brittle! (Um\u2026 did I just say that?)<\/p>\n

And here\u2019s an interesting fact: People with 25 or more teeth tend to eat more nutritiously. (Apart from peanut brittle, that is.)<\/p>\n

Not sure how many teeth you have? Go ahead, do a quick count.<\/p>\n

We need healthy teeth and gums to eat nutritious foods. And we need to eat nutritious foods for healthy teeth.
\nAs children, our diet influences how our teeth develop. And once we\u2019re grown, with all teeth in place, what we eat plays a role in maintaining dental health.<\/p>\n

\"\"<\/p>\n

Dental distress<\/h2>\n

If we don\u2019t take care of our teeth and gums, we risk tooth decay, gum disease, and even bone loss.<\/p>\n

Meanwhile, the state of our teeth and gums can often signal systemic problems, including cardiovascular disease, celiac disease, diabetes, sinus infection, rheumatoid arthritis, irritable bowel disease, gastroesophageal reflux, alcoholism, and more. In fact, your dentist can sometimes diagnose these conditions before your doctor!<\/p>\n

If our eyes are a window to the soul, our teeth and gums are a window to our bodies.<\/p>\n

Cavities<\/h2>\n

A cavity is a hole in the tooth\u2019s enamel. Up to 90% of school children and the majority of adults have at least one cavity.<\/p>\n

If you want inspiration to brush and floss, seek out some Google images of severe untreated cavities. Not a pretty sight.<\/p>\n

Cavities result from the build-up of plaque \u2013 a sticky slimy substance composed mostly of bacteria. In breaking down sugar and carbohydrates, bacteria create acids, and these acids can eat away at the teeth.<\/p>\n

Cavities hurt when they get bigger and touch nerves. An untreated cavity can become a tooth abscess.
\nSo if you find a cavity, get treatment fast.<\/p>\n

Periodontal disease<\/h2>\n

About half of American adults over the age of thirty have some form of periodontal, or gum disease.<\/p>\n

Gingivitis, or inflammation of the gum tissue, is an early stage problem. With proper care, you can reverse it. But if you don\u2019t, eventually the inflammation will lead to \u201cpockets,\u201d or little spaces between the teeth and gums.<\/p>\n

Bacteria love to colonize these pockets, which can lead to periodontitis: the permanent destruction of the tissues that connect teeth to bone in the mouth. Not good.<\/p>\n

Symptoms of periodontitis include swollen or discolored gums, tender gums, bleeding gums, receding gums, change in tooth sensation when eating, loose teeth, tooth loss, and bad breath.<\/p>\n

And as if that weren\u2019t bad enough, when gums are inflamed and broken, harmful bacteria can enter the bloodstream more easily, leading to other chronic health problems.<\/p>\n

Periodontal disease is a risk factor for coronary artery disease. Why? We don\u2019t really know for sure, but apparently gum disease doesn\u2019t just signal inflammation; it also increases inflammation. And inflammation contributes to coronary artery disease.<\/p>\n

Interestingly, the same bacteria that colonize our gums have also been found in arterial-wall plaque.<\/p>\n

Periodontal disease can be treated with a procedure called root surface debridement. Root surface debridement, which is every bit as much fun as it sounds, involves tools that resemble torture implements, local anesthetic, hours wedged into a dental chair, and a huge bill.<\/p>\n

Note: This procedure doesn\u2019t guarantee a successful outcome.<\/p>\n

\"\"<\/p>\n

Nutrient deficiencies & oral health<\/h2>\n

Mucosal cells in our mouths turn over within three to seven days. So nutrient shortfalls or excesses will show up in mouth tissue before they show up anywhere else.<\/p>\n

Periodontal disease is associated with lower blood levels of vitamins and minerals. And getting enough of specific nutrients can be important to successful treatment.<\/p>\n

What do you need for healthy teeth and gums, and why? Here\u2019s a handy chart.<\/p>\n

Protein<\/strong>
\nTooth structure, mucosal\/connective tissue development, and immune function.<\/p>\n

Calcium<\/strong>
\nTooth structure; may enhance enamel remineralization.<\/p>\n

Phosphorus<\/strong>
\nTooth structure.<\/p>\n

Zinc<\/strong>
\nMucosal\/connective tissues and immune function.<\/p>\n

Antioxidants<\/strong>
\nMucosal\/connective tissues and immune function.<\/p>\n

Folate<\/strong>
\nMucosal\/connective tissues and immune function; low levels are associated with periodontal disease.<\/p>\n

Iron<\/strong>
\nMucosal\/connective tissues and immune function.<\/p>\n

Vitamin A<\/strong>
\nMucosal\/connective tissues and immune function. But be aware that getting too much from supplements may result in gum problems.<\/p>\n

Vitamin C<\/strong>
\nCollagen maturation and to maintain the integrity of the periodontal ligament; mucosal\/connective tissues and immune function.<\/p>\n

Omega-3 fats<\/strong>
\nMucosal\/connective tissues and immune function; modulates the inflammatory response.<\/p>\n

Vitamin D<\/strong>
\nMucosal\/connective tissues, immune function; may enhance enamel remineralization.<\/p>\n

B vitamins<\/strong>
\nEpithelial cell turnover.<\/p>\n

What to eat or avoid<\/h2>\n

A list of nutrients is all very well, but when you\u2019re standing in the grocery aisle, you still need to know what actual food to buy.<\/p>\n

Luckily, you don\u2019t have to do anything special:<\/p>\n

Eat a mostly whole foods diet with lots of lean protein and fresh vegetables<\/p>\n

Avoid most processed foods, especially those that are high in simple sugars.<\/p>\n

Take your fish oil.<\/p>\n

Want to go for bonus marks? Here are a few foods, nutrients, and\/or supplements that may play a specific role in oral health.<\/p>\n

Probiotics<\/h3>\n

Probiotics may help to decrease gingivitis and plaque; bacteria in fermented foods might suppress the growth of pathogens in the oral cavity. One study showed that consuming fermented dairy was associated with less periodontal diseases. Probiotics from any source could be helpful in a similar way.<\/p>\n

Cranberries<\/h3>\n

Cranberries and other plant foods rich in anthocyanins (such as blueberries, red cabbage, eggplant peel, black rice, and raspberries) may prevent the attachment and colonization of pathogens on host tissues (including teeth).
\nSome studies even show that cranberry extract-infused mouthwash improves dental health! Sure, we all knew about blueberries\u2019 superpowers, but who knew that the humble bog berry could give you healthy teeth?<\/p>\n

Body fat & oral health<\/h2>\n

Adipose tissue<\/h3>\n

In obesity, excess adipose (fat) tissue often gets deposited in places where it shouldn\u2019t be, such as the liver. Dental health is no exception.
\nObesity is correlated with adipose tissue being deposited as a lipoma (essentially, a tumour-like mass made of fat) into in the oral cavity, such as inside the lips or cheek (buccal mucosa), on the tongue, or into the salivary glands (sialipoma).<\/p>\n

Inflammation<\/h3>\n

It\u2019s clear that controlling inflammation is important for oral health, and obesity is correlated with inflammation. This is why obesity is the second biggest risk factor for inflammation in the mouth. The only thing that\u2019s worse for your oral health than being overfat is smoking.<\/p>\n

Why? Because high blood sugar, AGEs, changes in salivary pH, and pro-inflammatory compounds all tend to be present in those who are over-fat. Meanwhile, mucosal cells may also be more permeable (due to nutrient deficiencies or imbalances).<\/p>\n

The result? An increase in oxidants \u2013 those nasty free radicals that can damage our body\u2019s cells.<\/p>\n

Additionally, body fat cells release inflammatory compounds.<\/p>\n

One common inflammatory marker associated with periodontal inflammation in folks with more body fat is orosomucoid. Meanwhile, orosomucoid is also a marker for malnutrition. Should that be a surprise? Maybe not, when you consider that many people become over-fat on a nutrient-poor diet.<\/p>\n

People who are over-fat are also at greater risk for diabetes, and diabetes, in turn, is associated with poor oral health. This is probably due to elevated blood sugar and its associated effects.<\/p>\n

\"Relationship

Relationship between obesity and periodontitis. Source: Boesing F, et al. The interface between obesity and periodontitis with emphasis on oxidative stress and inflammatory response. Obesity Rev 2009;10:290-297.<\/p><\/div>\n

Disordered eating & oral health<\/h2>\n

Healthy eating patterns can improve oral health, changing the pH of the mouth\u2019s environment.
\nMeanwhile, the purging and malnutrition associated with disordered eating can seriously compromise oral health. Problems include enamel loss, lesions, dysfunctional salivation, swelling, and sensitivity.<\/p>\n

Aging & oral health<\/h2>\n

Our risk of periodontal disease goes up as we age. But the longer we maintain good oral health, the better our quality of life will be.<\/p>\n

It\u2019s not clear what exactly causes oral disease with age. Theories include wear and tear on teeth\/gums, medication use, financial changes (leading to less preventive treatment), other chronic diseases associated with oral health, and\/or immunological changes.<\/p>\n

What is clear is that taking good care of our teeth and gums at every age is important.<\/p>\n

Sugars & oral health<\/h2>\n

Eat more sugar, get more cavities, right? Wrong.
\nAre you surprised?<\/p>\n

In fact, one study showed no relationship between eating highly sugared breakfast cereals and developing cavities!
\nMaybe the kids added a Listerine chaser.<\/p>\n

But here\u2019s a more probable explanation: It turns out that the sheer amount of sugar we eat may be less harmful to dental health than the frequency of consumption.<\/p>\n

That\u2019s why sugared sodas and energy drinks are so dangerous.<\/p>\n

Sipping sugar-containing beverages provides repeated hits of sugar on the teeth. Most sugary beverages are highly acidic, which promotes demineralization. Our mouth gets a double-whammy.<\/p>\n

Whether frequency or amount of sugar intake is key, one thing is for sure: A diet built around refined and processed carbohydrate foods can lead to tooth decay and gingival inflammation.<\/p>\n

How much is too much \u2013 and what kind?<\/h2>\n

Added sugars appear worse for teeth than naturally occurring sugars.<\/p>\n

The World Health Organization suggests that no more than 10% of total energy intake should come from added sugars. So, if you ate 2000 calories per day, that would be 200 calories of added sugars, or 50 grams.<\/p>\n

(The WHO also suggests no more than four separate added-sugar foods each day. Based on these liberal recommendations, I have to wonder if the authors of the WHO report hold shares in Willy Wonka\u2019s Chocolate Factory.)<\/p>\n

Other sweeteners<\/h3>\n

Artificial sweeteners like sucralose (Splenda) and aspartame (Equal) don\u2019t seem to promote periodontal disease or cavities.<\/p>\n

Sugar alcohols, such as xylitol or erythritol, don\u2019t seem to influence oral health. Actually, chewing gum containing the sugar alcohol xylitol after meals may even decrease your risk of forming cavities.<\/p>\n

As for stevia, it doesn\u2019t appear to have negative effects on oral health. But more research is needed here.<\/p>\n

Recommendations<\/h2>\n

Get your oral hygiene on. Seriously. Are you flossing yet? Are you brushing at least twice per day? If not, start.<\/p>\n

    \n
  • Brush your teeth<\/strong>, not only with fluoride-based toothpaste, but also baking soda-based toothpaste. The baking soda will raise the pH in your mouth, making it more alkaline and therefore decreasing risk of cavities.<\/li>\n
  • Avoid smoking.<\/strong> Smoking can wreak havoc on gum and tooth health.<\/li>\n
  • Drink green tea.<\/strong> Drinking green tea improves the health of your teeth and gums, as it decreases inflammation, makes your mouth more alkaline, inhibits the growth of cavity-causing bacteria, prevents tooth loss, may slow progression of oral cancer, and freshens breath by killing odor-causing bacteria. Wow! All this, and it can help you to lose fat, too.<\/li>\n
  • Chew xylitol gum after meals.<\/strong> Xylitol increases saliva production and prevents the bacteria in your mouth from producing the acids that cause cavities. But don\u2019t go overboard, because even if sugar alcohols won\u2019t harm your teeth, they can cause gas and bloating.<\/li>\n
  • Eat mostly whole, nutrient-dense foods<\/strong> that provide plenty of calcium, phosphorus, magnesium, vitamin K (especially K2) and vitamin D. Foods like leafy green vegetables, nuts, seeds, hard aged cheeses, plain yogurt, meats, natto, beans, mushrooms, fish, eggs, and organ meats all work here. Oh, and make sure you get some sunlight.<\/li>\n
  • Eat some raw, crunchy fruits and vegetables every day.<\/strong> Raw veggies clean your teeth to a degree (apples, carrots, bell peppers, etc). Eating an apple as dessert after lunch will help to remove material that has adhered to the surface of your teeth. Plus, apples contain naturally occurring xylitol.<\/li>\n
  • Limit added sugars<\/strong> from both foods and beverages. This includes soda, fruit juice, energy drinks, candies, etc. Energy drinks are particularly damaging as they combine a high sugar load with an incredibly acidic pH. If your diet is built around energy bars and energy drinks, you probably won\u2019t have any teeth remaining on your 45th birthday.<\/li>\n
  • Maintain a lean\/healthy body composition.<\/strong> Excess body fat can promote poor systemic health, including poor oral health.<\/li>\n
  • Increase the amount of arginine in your diet.<\/strong> Eat more spinach, lentils, nuts, eggs, whole grains, meat, seafood, and soy.<\/li>\n
  • Get regular exercise.<\/strong> Exercise seems to protect against periodontal disease.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Dental health is more important than most people realize. And nutrition plays a big role in this. Want to know what to eat to keep your teeth and gums strong? Chew on this. Our teeth may be small. But they, and our gums, are a lot more important to our health than many of us […]<\/p>\n","protected":false},"author":1,"featured_media":200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/posts\/199"}],"collection":[{"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/comments?post=199"}],"version-history":[{"count":1,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/posts\/199\/revisions"}],"predecessor-version":[{"id":203,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/posts\/199\/revisions\/203"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/media\/200"}],"wp:attachment":[{"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/media?parent=199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/categories?post=199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jakartasmile.com\/en\/wp-json\/wp\/v2\/tags?post=199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}