What you eat affects your body, but it also affects the health of your teeth. Try this dental friendly diet for healthy teeth and gums.

Everything you eat and drink affects your dental health. You can prevent gum disease and tooth decay as well as building stronger teeth and gums. A dental friendly diet is a healthy diet rich in fruits and vegetables, whole grains, lean proteins, and unsaturated fats. We’re here to give you a few tips, including the foods to eat, beverages to drink, and what to avoid.

Dairy and Calcium

Calcium is vital in childhood and through your teens, when teeth are formed, but the value of this nutrient doesn’t stop once you get your wisdom teeth. A dental diet that has alcium may prevent against tooth decay, says Dr. Leonard Anglis, DDS. When a diet is low in calcium, as a majority of Americans’ diets are, the body leeches the mineral from teeth and bones, which can increase your risk of tooth decay and the incidence of cavities. A study that appeared in the Journal of Periodontology found that those who have a calcium intake of less than 500 mg, or about half the recommended dietary allowance, were almost twice as likely to have periodontitis, or gum disease, than those who had the recommended intake.

The Food and Drug Administration recommends 1,000 mg of calcium daily for women younger than 50 and for men of any age, and 1,200 mg for women over 50. Calcium is found in dairy foods like milk, cheese, and yogurt; in fish, including sardines with bones and salmon; and in some vegetables, including kale and broccoli.

Eating two to four servings of dairy per day will help you meet the RDA for calcium.

Fruits and Vegetables

Crunchy fruit and veggies — like apples, pears, celery, and carrots — are excellent for your teeth in two ways. The crisp texture acts as a detergent on teeth, wiping away bacteria that can cause plaque. Plus these foods require a lot of chewing, which increases the production of bacteria-neutralizing saliva.

The body needs vitamin C to repair connective tissue and help the body fight off infection. No surprise then that a study at the State University of New York at Buffalo showed that those who eat less than the recommended 75 to 90 mg per day are 25 percent more likely to have gingivitis than those who eat three times the recommended daily allowance.

Eating one piece of citrus fruit (oranges, grapefruits, tangerines) will help you meet the RDA for vitamin C.

Tea

While tea may stain teeth, studies at the University of Illinois College of Dentistry have shown that compounds in black tea can destroy or suppress the growth of cavity-causing bacteria in dental plaque, which can help prevent both cavities and gum disease.

Food and Drinks to Avoid

Sugary snacks, especially gummy candies and hard candies that stick in your teeth, are at the top of every dentist’s list of foods to avoid. Regular soda provides a double hit to teeth, combining sugar with acids. Wine and some medicines will stain your teeth or dry out your mouth. Lack of saliva can cause dental issues as well.

Even foods and drinks that are good for your teeth, like milk, contain sugars. No matter what you eat, it’s important to brush and floss afterward — or at least to rinse your mouth with water. Brush twice a day using either a manual or power toothbrush, and remember to visit a dentist at least twice a year for checkups.

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