Oral Health — Gateway to Overall Health
Hey everyone!! Today is celebrated as World Oral Health Day to raise awareness on oral health and hygiene. So here we are with this amazing newsletter that talks about how good food can support oral health and how oral health can support overall health. We are always taught since childhood to maintain clean teeth. Regular dental checkups were on every semester’s checklist. Isn’t it? The simple techniques of brushing, flossing, gargling, etc involved as a daily routine. All this is to maintain our glossy pearly teeth! But oral health is much more than just clean teeth. It involves gums, supporting tissues, palate, the lining of the mouth and throat, tongue, lips, salivary glands, chewing muscles, nerves, and the bones of the upper and lower jaws.
According to World Health Organization (WHO), dental cavities and gum diseases are very common. 60% to 90% of the school-going children have at least one dental cavity. The causes of dental problems are broad in a spectrum like smoking, poor brushing habits, frequent snacking on sugary foods and drinks, diabetes, use of medications that reduce the amount of saliva in the mouth, family history or genetics, certain infections like HIV or AIDS, hormonal changes in women, acid reflux or heartburn, frequent vomiting (due to the stomach acid).
Food is a natural medicine for almost every condition. Likewise, Certain foods can help in maintaining oral health. These are easy to get and eat foods that you can include in your daily diet.
- Cacao nibs
In general, chocolate is not recommended for oral health, but cacao nibs — which are crumbled bits of dried cacao beans are worth trying. Studies have strongly supported the fact that the polyphenols in cacao successfully kill cavity-causing bacteria — Streptococcus mutans (S. Mutans). So you can include cacao nibs or dark chocolate (can be 90% dark too) with very little sugar.
2. Vitamin K2
Grass-fed dairy products are high in vitamin K2 which is important for healthy teeth, but unfortunately, a majority of the world’s population is probably vitamin K2 deficient. Interestingly other mammals can convert vitamin K1 to K2, but humans don’t have an enzyme to supports this act. Other vitamin K2-rich foods include natto, beef, eggs, and chicken liver. Many of these foods are also high in phosphorus — an important nutrient for teeth.
3. Omega- 3’s
Fatty fish is high in vitamin D, which has numerous functions in different processes of the body, but a lesser-known fact is its ability to reduce the risk of tooth decay. Bleeding gums are common and this might be due to inflammation. Omega-3s can reduce inflammation and prevent bleeding gums when brushing or flossing.
4. Green leafy vegetables
Leafy greens and fiber content will leave the teeth clean after eating. Works as natural toothpicks! Apart from this, they also actively support the healthy oral microbiome by working as prebiotics. They are good for teeth as they are high in minerals that can be uptaken by teeth to strengthen their structure. Kale, spinach, turnip greens, swiss chard, and arugula are some of the examples of leafy greens that you can include in your daily diet.
5. Citric fruits
Grapefruit and oranges contain high levels of vitamin C that help in maintaining healthy blood vessels and connective tissues in the mouth. Studies have proven that daily consumption of these citrus fruits has improved their vitamin C levels and reduced bleeding gums.
6. Water
Drinking water regularly rinses away harmful bacteria and food debris. It helps in fighting cavities and gum diseases. Building up plaque is difficult in a clean and hydrated mouth. Acids from plaque, food, and beverages can harm your tooth enamel, but drinking water dilutes acids to protect from tooth erosion.
Foods to Avoid:
Avoid foods like sugary, baked goods as sugar is just fuel for pathogenic bacteria to live on. It consumes sugars and releases acids in the mouth which results in plaque formation. Dried fruits like dried kiwi, dried fig, etc can harm. So pick a whole fresh fruit over dried fruits. Soda or other carbonated drinks are highly even when compared with coffee. The acidity will lead to tooth decay, gum inflammation, and dysbiosis of oral microbiome.
For a good oral health, always remember to brush your teeth twice a day, floss on daily basis and visit for dental check up every year. Limit the number of snacks and if you chose to take snacks prefer healthy options like fruits, vegetables, low-calorie snacks like nuts and seed crackers etc. Recognizing and treating oral health problems are important in improving the quality of life and health. Spread smiles and awareness on the day of World oral health day. Start by teaching or inculcating good oral hygiene habits right from today! 😀
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821841/
https://www.healthline.com/health/dental-and-oral-health#symptoms
https://www.healthline.com/health-news/foods-for-great-oral-health-5-to-eat-and-5-to-avoid
