We all understand the need for a healthy diet to help us stay at a healthy weight and support our body in fighting off infections and diseases. However, oral health is a key part of this worthy goal. What we choose to eat and drink has a direct effect on our teeth. Largely because anything we ingest has to pass the teeth gums, tongue and mouth before it even enters the rest of the body. We put our teeth through a lot, chewing on tough or brittle foods and constantly bringing them into contact with bacteria.
Choosing strong teeth foods is a great way to protect our oral hygiene and keep our tooth enamel strong and healthy for longer. It also helps prevent gum disease and is a large part of establishing effective oral hygiene habits. So, how can we identify foods and drinks that offer cavity prevention and are good for enamel health? One key nutrient is the mineral, calcium.
What does calcium do for our teeth?
Calcium is a mineral found in many foods and drinks. It hardens the enamel of our teeth and strengthens our bones. Consume too little calcium, and you can quickly find yourself experiencing more cavities and problems with oral hygiene. As well as tooth loss, a calcium deficiency can cause weaknesses in the bones, including the jawbone – vital for holding teeth in place inside the mouth. It can also lead to related conditions such as osteoporosis, osteopenia and a greater likelihood of bone fractures and weakened teeth. All of which can be counteracted (to a certain extent) by adding calcium to our diet and eating foods already rich in calcium.
Dairy products and calcium
Think of calcium-rich foods and drinks and you are most likely to conjure up images of milky, butter and yoghurt. Dairy products contain a lot of calcium and are highly effective at giving the body what it needs to protect bones and teeth. People who consume dairy products can find it easy to take in the calcium they need. Milk, for example, is often added to tea or coffee, splashed over cereals at breakfast time, drank cold as a refreshing daytime beverage, or heated up and enjoyed before bed as part of a relaxing pre-sleep ritual. Cheese, butter and yoghurt are also popular ingredients for breakfast, lunch and suppertime meals and snacks.
Non-dairy calcium-rich foods and drinks
As well as milk, cheese and other dairy products, calcium is also found in several other commonly available foods and drinks. These include orange juice, tofu, canned fish and pulses and beans. These food and drinks can also be produced with added calcium to increase their benefits to oral hygiene even further. Other examples of non-dairy foods containing calcium include almonds , soy milk and leafy green vegetables such as spinach, kale and cabbage. You can also take additional calcium supplements. These help strengthen teeth and bones as part of a healthy diet and fitness programme. It is generally recommended that a healthy adult between the ages of 18 and 55 should consume around 1,000mg of calcium per day.
Other ways to maximise the oral hygiene benefits of calcium
As well as consuming plenty of calcium-rich foods, there are other ways that we can protect our teeth from harmful bacteria, damage and enamel loss. Following a good oral hygiene routine, brushing teeth with toothpaste at least twice per day and flossing regularly are all key aspects of dental care. Don’t forget the gums, too, as gum disease can lead to tooth loss and other problems. Book regular check-ups with your dentist. They will be able to advise further on whether you are eating and drinking the right things for optimum calcium intake.
Avoid smoking and cut down on alcoholic and sweet, fizzy drinks. You might also like to increase your vitamin D intake, as this supports healthy teeth and gums and complements calcium in giving your oral health a much-needed boost. You can also get enamel-strengthening toothpastes and anti-bacteria mouthwashes to introduce into your oral hygiene routines. These can help you keep harmful bacteria away from the surface of the teeth and allow the enriching calcium to do its work from within.
