Globally, World Oral Health Day is celebrated on the 20th of March. It is an important global day to direct focus on oral health and oral health-related issues for better oral health, general health and wellbeing of populations. This year’s theme was, ‘Be Proud of Your Mouth for a Lifetime of Smiles’ and it seeks to inspire change for better oral health through oral self-care. The difference between a healthy smile and regular visits to the dentist has a lot to do with your general diet.
Even with a sound oral hygiene routine by brushing twice a day, flossing once a day, to keep our teeth healthy over the long term, could still be a mirage. Consuming a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. This means that to have a healthy smile as well as a healthy body, one must maintain a balanced diet of fruits, vegetables, protein foods, calcium-rich foods and whole grains. To further improve your oral health, here is a list of foods and fruits that could contribute to an amazing oral health:
1. Cheese
Cheese is one of the best foods to maintain a good oral health, because it is low in sugar and high in calcium. Cheese also contains casein, a protein that has been found to be useful for fortifying enamel. It is also high in phosphate, which helps to balance the teeth’s potential for Hydrogen level. Chewing cheese is also good for the mouth, because it increases saliva production, which helps to wash away bacteria in the mouth.
2. Milk
Milk, apart from water, is also a good fluid to accomplish a good oral health. It is rich in calcium and also lowers the acid level in the mouth, which helps to fight tooth decay.
3. Yoghurt
Yoghurt is composed of calcium and probiotics that protect you against bad breath, gum diseases and cavities. Many research studies have discovered that eating yogurt regularly, significantly reduces bad breath in your mouth by reducing bad breath causing compounds such as hydrogen sulfide. Some studies also suggest that the probiotics found in it also help keep the smelly bacteria away from your mouth.
4. Carrots and other crunchy vegetables
Vegetables that require a lot of chewing that is good for the teeth, because they help to clean the teeth’s surfaces. Carrots contain vitamin c and calcium, which have great dental benefits. Crunchy vegetables also help to stimulate saliva production, which in turn, helps to wash away bacteria and food particles in the mouth. Eating carrot helps to clean your teeth and can be said to be a natural toothbrush.
5. Apples
Like the popular saying, “an apple a day, keeps the dentist away”, apple is a fibrous fruit and eating apples and other hard fibrous fruits like pears, can help to also clean the mouth and increase salivation, which has the ability to neutralise malic and citric acids left behind in your mouth. While sugary apple juice can even contribute to tooth decay, fresh apples are less likely to cause any problem. Can an apple a day keep the dentist away? Maybe not totally, but can definitely contribute to a good oral health.
6. Meats and fatty fish
Meat consumption also help to secrete enough saliva. Red meats and orange meats are however, more beneficial. Fatty fish like salmon, sardines and mackerel contain phosphorus, an important mineral for protecting tooth enamel.
7. Strawberry and other vitamin c fruits
It’s a common knowledge that vitamin c is good for the body because it contains antioxidant properties, which help for growth and repair of tissues in all parts of your body. This is also true and applicable for teeth. The collagen in the dentin of teeth depends on vitamin c for maintaining its strength and structure through synthesis. Strawberries are very rich in vitamin c, antioxidants and also malic acid, which could even serve as a natural teeth whitener. Be sure to include fresh fruits and veggies rich in vitamin c, such as apples, pears, strawberries, pineapples, tomatoes, broccoli, bell peppers, and cucumbers in your diet to get an amazing result.
8. Garlic and onions
You probably have a disgusting look on your face at the mention of garlic. Maybe garlic really isn’t a go-to because of bad breath, but garlic is contained in allicin, which has very strong antimicrobial properties, which can also help to fight tooth decay and also, periodontal diseases? Onions, also, maybe not best for good breath, but onions when eaten raw, have powerful antibacterial properties that can particularly fight against the bacteria that causes cavities and gum diseases.
