Best diet for oral health: Avoid cavities and heart disease with these foods in your daily diet

What to eat: Crunchy foods stimulate saliva production, which naturally reduces bacteria and cleans teeth. Apples and carrots work as natural cleansers, while celery acts like a natural toothbrush (Image: Canva)

Dental care is often underestimated, yet it plays a vital role in preventing diseases and maintaining good health. If you neglect your teeth and gums or eat unhealthy foods, it can lead to issues that go beyond your mouth. For example, gum disease has been linked to an increased risk of heart problems, and poor oral health can weaken your immune system, making it harder to fight infections. Sugary or acidic foods can harm your teeth over time, potentially affecting your health. Prioritising oral care is essential for a healthy body.

Many people neglect regular dental checkups, assuming that brushing twice a day is sufficient, says Dr Suman Yadav, Director of Maxillofacial & Dental department, Numed hospital, Noida. “However, skipping dental visits can allow issues like cavities, gum disease, or oral infections to worsen unnoticed. This neglect is often linked to underestimating the link between oral health and systemic health,” she says.

Dr Yadav adds that diet also plays a pivotal role in dental care. “Making conscious dietary choices can prevent long-term oral health issues and reduce the risk of chronic diseases connected to poor dental care. High-sugar foods and acidic beverages weaken enamel, while nutrient-rich diets strengthen teeth and gums. Calcium, phosphorus, and vitamins D and C are vital for maintaining strong teeth and healthy gums, yet many diets fall short of these nutrients,” she adds.

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Dr Yadav suggests including the following foods in your daily diet and best practices for maintaining good dental health. She also lists foods to strictly avoid:

Calcium-rich foods: Calcium strengthens teeth and protects enamel. Dairy products like milk, cheese, and yogurt are excellent sources, with cheese also neutralising acids in the mouth. Leafy greens such as kale, spinach, and broccoli are rich in calcium, as are almonds, which provide a low-sugar, calcium-packed snack.

Vitamin D sources: Vitamin D helps your body absorb calcium effectively. Foods like fatty fish (salmon, mackerel, and tuna), egg yolks, and fortified options such as cereals and orange juice are excellent sources of this vital nutrient.

Crunchy fruits and vegetables: Crunchy foods stimulate saliva production, which naturally reduces bacteria and cleans teeth. Apples and carrots work as natural cleansers, while celery acts like a natural toothbrush, scrubbing food particles away.

Phosphorus-rich foods: Phosphorus is essential for rebuilding tooth enamel. It can be found in meat such as chicken, as well as fish like salmon, sardines, and shellfish. Nuts and seeds, including Brazil nuts and pumpkin seeds, are also excellent sources.

Fluoride-containing foods and drinks: Fluoride strengthens teeth and fights bacteria. Green and black teas are rich in fluoride and antioxidants, while tap water is often fluoridated to support dental health.

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Antioxidant-rich foods: Antioxidants help reduce gum inflammation and support overall oral health. Include foods like berries (blueberries, strawberries, and blackberries) and green vegetables such as spinach, kale, and bok choy in your diet for optimal gum health.

Drink plenty of water: Drinking water helps rinse food particles and acids from the mouth, keeping it clean and reducing the risk of tooth decay.

Chew sugar-free gum: Sugar-free gum stimulates saliva production, which helps neutralize acids and washes away bacteria, protecting your teeth throughout the day.

Limit snacking: Frequent snacking increases acid exposure in the mouth. Reducing snack frequency helps minimise enamel erosion and supports better dental health.

Eat sweets with meals: Eating sweets during meals is better for your teeth because saliva production is higher, helping neutralise acids and wash away sugars.

Foods to strictly avoid:

Sugary snacks and drinks: Sugar feeds harmful bacteria in the mouth, leading to acid production that damages enamel. Sticky candies and sugary beverages like sodas and energy drinks should be avoided as they linger on teeth, causing decay.

Acidic foods and drinks: Acidic foods and beverages can erode enamel over time. Citrus fruits like lemons, oranges, and grapefruits should be consumed in moderation, and soft drinks, whether regular or diet, should be limited due to their high acid content.

Starchy foods: Starchy foods break down into sugars that feed bacteria. Foods like chips, crackers, and white bread often stick to teeth, promoting plaque buildup and increasing the risk of decay.

Alcohol: Alcohol reduces saliva production, leading to a dry mouth that increases the risk of cavities and gum disease. Limiting alcohol consumption can help maintain optimal oral health.

Hard foods: Chewing hard foods like ice or hard candies can crack or chip teeth, leading to dental damage. Avoid such items to protect your teeth.

Sticky foods: Sticky foods like dried fruits (raisins or apricots) and caramel tend to cling to teeth and are difficult to remove, increasing the risk of cavities and decay.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.