The best foods for healthy teeth

Significant progress has been made in recent decades in Dentistry and Orthodontics, which can address and correct almost all the problems, imperfections, and deformities that may appear in teeth.

However, prevention remains the best treatment, and careful nutrition is an integral part of it for oral health.

“Numerous studies have shown that dental and oral health are not only influenced by genetics, oral hygiene, and habits like thumb-sucking or mouth breathing but also by what and how often we eat,” says Dr. Katerina Douma-Michelaki, DDS, PhD, specialist in Pediatric & Adult Orthodontics. “This is because the moment we put anything into our mouths, whether a bite or a sip of food or drink, chemical processes are triggered depending on its ingredients. For example, if the food contains sugar or other carbohydrates, the bacteria in the mouth convert them into acids that start attacking the enamel of the teeth. This attack is the beginning of tooth decay, and the more frequently one eats or snacks on such foods, the more the teeth are exposed to acids, thus increasing the risk of decay.”

In contrast, when one consumes “tooth-friendly” foods, they can protect teeth from such attacks or even reverse some of the damage they suffer. What are these “friendly” foods? According to Dr. Douma-Michelaki, they are as follows:

For protection

* Water, especially fluoridated water. According to the American Dental Association, fluoridated water is the best drink for maintaining oral health because fluoride helps make teeth more resistant to acid attacks. In some countries, fluoridated water is mainly found in tap water and certain enriched bottled mineral waters. Be sure to consume it in adequate quantities and rinse your mouth with it after every meal or snack.

* Dairy products. Milk, cheese, and yogurt are low in sugars, while they contain proteins and calcium that strengthen teeth. However, contrary to what many people believe, feta, cottage cheese, and generally white cheeses contain less calcium than yellow cheeses (e.g., gruyere, kefalotyri, kasseri, etc.). But be careful regarding their fat content. Other beneficial sources of calcium are broccoli and spinach, which are particularly suitable for people with lactose intolerance (lactose is the main sugar in milk) who cannot consume dairy products.

* High-quality proteins. Foods rich in phosphorus, such as meat, poultry, fish, milk, and eggs, strengthen teeth and contain valuable proteins. Make sure to eat lean or low-fat animal proteins and fatty (oily) fish, as they are the most beneficial overall for health.

* Nuts. They contain proteins and trace elements necessary for health, while being low in carbohydrates and therefore do not promote tooth decay. Another great benefit is that they require a lot of chewing, which stimulates the production of saliva that “washes” the mouth from acids and food residues, thus reducing the risk of tooth decay.

* Hard fruits and vegetables. They are an important part of any balanced diet and are good for teeth. They have a high water content and dietary fiber that balance out the sugars they also contain, contributing to the cleaning of teeth. Chewing them, especially when raw, stimulates the production of saliva, which, as mentioned earlier, helps cleanse the mouth of harmful acids and food residues.

For repair

The best approach for oral health is brushing teeth shortly after eating, ideally within the first 20 minutes. However, since this is often not feasible, we can help our teeth by choosing alternatives until we can brush them:

* Water. Tap water and mineral waters enriched with fluoride are the best for rinsing your mouth after every meal or between meals and reducing acidic damage to your teeth.

* Sugar-free chewing gum that stimulates the production of saliva, which neutralizes acids. Some contain an artificial sweetener called xylitol, which is an alcohol that reduces oral bacteria. Prefer mint-flavored gum over fruit-flavored ones, as the latter are created with acidic scents that may cause slight damage to teeth, according to a study published in 2011 in the British Dental Journal.

* Cheese. Choosing cheese to close a meal, as is common in countries like France, is particularly beneficial for teeth. Cheeses stimulate saliva production and contain two trace elements (calcium, phosphorus) that are necessary for remineralizing teeth (remineralization is a natural process in which the trace elements removed by mouth acids are restored to the tooth enamel).

* Raw vegetables with plenty of fiber. Leafy vegetables do wonders for teeth because they require a lot of chewing. For example, eating a bowl of raw fresh spinach, as odd as it sounds as a snack, is beneficial for teeth because, on the one hand, it produces a lot of saliva, and on the other hand, spinach provides friction to the teeth as you break it into small pieces.

Therefore, our smile needs daily care. With a proper, balanced diet and regular hygiene, it will be ours forever!