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 The
Academy of Nutrition and Dietetics found starchy snacks like cookies
and cakes, sticky food like caramel, sugar-sweetened beverages such
as carbonated beverages, fruit, and energy drinks, and sweetened tea
and coffee increase the risk of dental issues. Interestingly,
behaviors such as drinking sugar-sweetened beverages over a long
period, eating sticky foods alone, and frequently eating simple
sugars like honey, table sugar, and molasses increase the risk of
dental problems.
Not all foods are harmful to teeth. Chewing sugar-free gum and mint
candies decreases the risk of dental problems.
Eating a diet full of the following can protect teeth:
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Whole grains
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High-quality protein like eggs, cheese, fish, and beans
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Plenty of fruits and vegetables
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Look for foods high in calcium.
Calcium is a mineral important for bone health and
teeth! It can help prevent tooth decay by protecting the outside of
teeth and fighting against acids consumed. The National Institute of
Health suggests that most adults aim for 1,000 milligrams of
calcium, and older adults try to consume up to 1,200 milligrams
daily.
Food with calcium
If asked, most people associate calcium with dairy products such as
milk. One cup of milk has 300 milligrams of calcium. Calcium is also
found in cheese, yogurt, green vegetables like broccoli, arugula,
okra, collard greens, kale, and spinach. Dried figs and kiwi fruit
are also good sources of calcium.
Other foods that contain calcium are fish such as salmon, sardines,
and mackerel, which contain 170 to 370 milligrams of calcium per 3
oz., or about the size of a deck of cards. Calcium can also be found
in fortified beverages and food, such as some cereals and orange
juice.
Phosphorus is another mineral that can keep teeth strong!
Meat, poultry, fish, eggs, beans, sesame seeds, potatoes, asparagus,
and kidney beans are just a few examples of foods high in
phosphorus. Just like calcium, dairy products typically also contain
phosphorus. Plain yogurt, milk, and salmon contain some of the
highest phosphorus per serving. A phosphorus deficiency is rare as
most people get enough through what they eat. [to top of second
column] |
Fruits and vegetables also contain vitamin A, vitamin
C, and fiber, which help protect teeth, keep teeth clean, and
produce saliva to wash away acids.
Don’t forget about fluoride!
When talking about teeth, one nutrient that can’t be forgotten about
is fluoride. Fluoride is a mineral-like calcium and phosphorous
found in the air, water, and soil. One of the ways fluoride protects
teeth is by strengthening the outer layer or enamel of teeth.
So, how do people consume fluoride? One of the main ways is through
tap water! Most bottled waters do not contain fluoride, so vary tap
versus bottled water consumption or read the labels. Other ways to
get fluoride is through toothpaste and mouthwash. Fluoride is
absorbed in the stomach and stored in teeth and bones. Some foods do
contain fluoride, thanks to the soil found in plants. For example,
black tea and coffee naturally contain fluoride. Oatmeal, raisins,
and potatoes are also a source of fluoride.
After talking about all these different minerals associated with
dental health, here are a few last-minute reminders to protect
teeth:
Try chewing sugarless gum to help produce salvia and remove food
stuck in your teeth.
Dairy can help restore calcium and phosphorous to teeth and keep
them strong! Aim to add an extra serving of cheese, milk, or yogurt
to a meal this week.
Drink more water and read the label!
Look at your next bottle of water and investigate if
it contains fluoride, or search for bottled water that contains
fluoride to prevent tooth decay.
Learn more about the amount of calcium, phosphorous, and fluoride in
foods through the National Institute of Health.
[SOURCE: Lisa Peterson, Nutrition and
Wellness Educator, University of Illinois Extension]
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