Dental Health, Food / Nutrition

5 Useful Nutritional Strategies for Healthy Teeth and Gums

5 Useful Nutritional Strategies for Healthy Teeth and Gums_woman eating an apple

The importance of nutrients for optimal overall health cannot be stressed enough. These wonder elements also play a crucial role when it comes to our oral health. From the core structure of the teeth to the tissues of your gums, nutrients play various roles in ensuring that your oral cavity remains disease-free.

Good oral hygiene routine, incorporating appropriate nutrients in your diet and regular dental checkups can go a long way in maintaining good oral health. A dentist plays an important role in educating you about the importance of nutrients. If you haven’t consulted one, find a dentist near you as soon as possible.


Now, let’s look at 5 useful nutritional strategies which can help you maintain healthy teeth and gums.

  1. Fluoride– The amazing benefits of this element are well known. It helps prevent decalcification, i.e. it promotes effective absorption of calcium which is important for strong teeth. It acts specifically on the surface of teeth and the fluoride found in saliva can help promote remineralization of enamel – the outermost protective covering of teeth. Brush twice daily with a toothpaste containing fluoride.
  2. Probiotics – Bacteria found in fermented foods may help suppress the growth of harmful bacteria and germs in the oral cavity. Some studies show that consuming fermented foods may be linked with a reduced risk of periodontal diseases.
  3. Pine Bark – Chewing on pine bark or sap has been shown to reduce the formation of plaque and bleeding in gums. It might surprise you but people in ancient times used this technique to keep their mouth clean before more sophisticated ways were invented.
  4. Superfoods– Include superfoods in your diet which promote healthy teeth and gums. For instance, cranberries, blueberries, raspberries, black rice, and red cabbage are rich in anthocyanin which may help prevent the growth and attachment of harmful pathogens on host tissues including teeth. Anthocyanin also helps fight oral cancer. Arginine is an important amino acid which can disrupt the formation of plaque and reduce the risk of cavities. Meat, soy, and nuts are good sources of arginine. Polyphenols can slow the growth of plaque-causing bacteria thus preventing cavities, bad breath and gum diseases. Flaxseed, cocoa, berries, and tea are rich in polyphenols.
  5. Green Tea – This power packed drink controls bacteria and lowers the acidic level of saliva and dental plaque. Its anti-inflammatory powers can help control periodontal disease. The antioxidants properties of green tea can help protect against cellular damage and slow down the progression of oral cancer.

Let’s understand how the various nutrients help your teeth and gums remain strong and healthy.

  • Calcium – Important for tooth structure. May also enhance enamel remineralization.
  • Protein – Necessary for tooth structure, connective or mucosal tissue development and immunity.
  • Folate– Low levels are associated with periodontal diseases. It is vital for immune function and development of connective tissues.
  • Vitamin C – Vital for collagen maturation and maintaining the structural integrity of periodontal ligament.
  • Omega – 3 Fats – Modulates the inflammatory response and is instrumental in development of connective tissues and immune function.

Talk to your dentist to learn more about the importance of maintaining a good oral hygiene routine and the role nutrients in preserving a healthy smile. Boost your oral health by incorporating the above mentioned effective nutrition strategies in your life.

. References

Andrews, Ryan. “The Dental Diet: 10 Nutrition Strategies for Healthy Teeth.” Precision Nutrition, 5 Apr. 2018.

“The Best Nutrition Strategies for a Healthy Mouth and Teeth.” Carefree Dental, 29 Mar. 2016.

“Healthy Nutrition for Healthy Teeth.” EatRight, 11 July 2018.

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