Dental health does not always come naturally. In order to achieve that goal, individuals need to practice good oral hygiene, seek professional dental care, exercise and eat a healthy diet,. Unfortunately too many people struggle with eating a smart diet as the country is a fast-food nation where processed foods make up the bulk of the American diet. As a result many citizens are fighting health issues such as diabetes, obesity and dental problems. Fortunately, the trend can be reversed by following a diet specifically constructed to benefit the oral cavity.
The mouth is an intricate part of the human body. The device not only allows for breathing and communication, but it is the first place food visits on its digestive journey. The digestion process first starts with food consumption, chewing to break down food and then saliva production to help moisten the food to ease in swallowing, start breaking down food further and to wash away sugar deposits left behind on teeth and to minimize the development of cavity causing dental plaque. Some foods are more nutritionally dense than others and some foods are better for dental health than others.
In case you have not heard, breakfast is still the most important meal of the day as eating in the morning will not only kick start one's metabolism but provide the calories needed to generate human energy! The breakfast food marketplace is comprised of a countless choices including donuts, pancakes, waffles and other carbohydrate rich delicacies. However, individuals looking to eat for dental health may want to start their day with a steaming cup of Joe (black) and a healthy bowl of creamy yogurt with fresh strawberries.
Estimates suggest that nearly half of all Americans drink some type of coffee on a daily basis, but individuals who choose to consume the beverage black can help lower their odds of developing cavities. Trigonelline is coffee's main ingredient that is also an alkaloid that can neutralize the acidic byproducts produced by bacteria when they consume of simple sugars. Drinking black coffee can neutralize the acids and reduce harmful levels of dental plaque.
While caffeine may be what you rely on to jolt you from slumber, eating yogurt will help rise and shine! Yogurt is an ancient food known for having multiple health-boosting properties. Yogurt (a dairy food) is rich in nutrients such as protein, calcium, riboflavin, vitamin B6 and vitamin B12. Plus the food has been proven to reduce tooth decay in children and gum disease in adults.
Japanese researchers found that children who ate low-fat yogurt four times a week had significantly lower odds of developing tooth decay as compared with their non-yogurt eating counterparts.
Other researcher focused on the perks of yogurt on an older demographic. Adults who eat yogurt regularity can expect similar oral health benefits as dairy foods can also lower the odds of gum disease development.
Choosing non-sweetened, fat free yogurt is the best choice for health, but some may find the taste leaves something to be desired. In those cases, strawberries are the perfect addition to the meal. Fresh strawberries are considered a super food. Strawberries are high in malic acid, a compound known for naturally whitening teeth as it is mild astringent that can remove tooth discoloration when consumed in moderation.
Once noon rolls in, most people start thinking about lunch and those who plan on getting a salad loaded with fresh vegetables including leafy greens, non animal proteins like beans and whole grains including quinoa or farro will have a feast worthy of both the government's recommended Nutrition Plate and one for boosting healthy teeth.
Leafy greens are known to be chock full of minerals and vitamins and are a rich source of calcium for vegetarians who need the proper nutrition to lower their odds of developing gum disease. The devices also have high levels of phytochemicals which will help fight oral cancer, as phytochemicals are rich in anti-oxidants and have been clinically proven to kill cancer cells and repair DNA damage caused by smoking.
Protein is an essential component to any meal as it can keep individuals feeling full and will provide the nutrients necessary to fuel every cell in the body. Plant based proteins such as beans, legumes and nuts are excellent choices for the compound as they are not only inexpensive, but also have high levels of calcium, an essential ingredient for building bone health (essential for healthy teeth).
Whole grains should also be included in the mix as these delicious and hardy foods as studies conducted at the McMaster University in Canada has indicated that individuals who ate at least three servings of whole grains were are able to keep their teeth longer than those who had diets rich in processed grains.
Finishing up the meal with a cup of unsweetened green tea can also provide a boost to oral health. A cup of green tea brims with antioxidants, polyphenols and catechins that have been found to aid in a bodyâ€™s response to periodontal bacteria inflammation. Research has shown that study participants who had one cup of unsweetened green tea daily were able to more easily ward off gum disease.
Fatty fish including salmon, tuna, halibut, scallops, anchovies, shrimp, crab lobster and mackerel have all been scientifically proven to be "brain food" as when ingested, the sea creatures can help grey matter flourish. Part of that has been attributed to the high levels of Omega 3 present in the food and not only will that help build your brain, but Omega 3 can also lower inflammation and reduce levels of gum disease. Omega-3 is a polyunsaturated fatty acids (PUFAs) known for packing powerful anti-inflammatory properties. Studies focusing on the oral health of individuals who had diets rich in this compound had a 23 percent to 30 percent decrease in getting gum disease.
Fish should be baked, grilled or broiled and cooked the healthiest way possible in order to get the best nutritional punch of the food. A side of broccoli (a leafy green) and a pilaf made from whole grains such as barley or brown rice will provide a well-balanced meal packed with dental health boosting nutrients!
Individuals looking for other dining ideas to boost dental health simply need to ask their dentist for other ideas. Those struggling to find a dentist can call 1-800-DENTIST, 24/7 to get the name of a great dental care provider up to the task.