Oral health: Strengthen your child’s teeth and gums with these essential foods

Health benefits of dairy products: Milk, cheese, and yoghurt are excellent for children’s teeth. According to research, dairy provides calcium and phosphorus, essential minerals for maintaining strong enamel and healthy teeth (Image: Canva)

Quick and convenient meals may be good to taste and also save time, but they can be detrimental to children's oral health. Late-night snacks, sugary cereals, and fast food contribute to tooth decay, cavities, and other dental issues that can start at a young age. As dental problems escalate, they can affect your child’s health, self-esteem, and future dental expenses.

Fast food, in particular, is often high in sugars and acids that erode tooth enamel, while inadequate nutrients contribute to weaker teeth and gums. The American Academy of Pediatric Dentistry (AAPD) suggests that children consuming excessive sugary snacks and beverages are at a higher risk of developing cavities and other oral health issues. This unhealthy diet not causes tooth decay and also disrupts the balance of oral bacteria, leading to more severe dental conditions.

Addressing these issues early is important for building a foundation of strong oral health that will benefit your children throughout their lives. Add the following foods into their diet to support their dental well-being:

Dairy: Dairy products like milk, cheese, and yoghurt are excellent for children’s teeth. According to research, dairy provides calcium and phosphorus, essential minerals for maintaining strong enamel and healthy teeth. Calcium helps in building and maintaining strong tooth structure, while phosphorus aids in the remineralization of enamel.

Leafy greens: Leafy greens such as spinach and kale are rich in vitamins and minerals. These vegetables are high in calcium and folic acid, which are important for gum health and oral hygiene. Calcium strengthens tooth enamel, while folic acid supports gum tissue health.

Crunchy vegetables: Vegetables like carrots and celery not only provide essential nutrients but also stimulate saliva production. Saliva is a natural defense against cavities, as it helps wash away food particles and neutralize acids in the mouth. Research emphasises the role of crunchy vegetables in maintaining oral health by cleaning teeth and massaging gums.

Apples: Eating apples is beneficial for your health in several ways, including oral health. Apples help clean teeth naturally and stimulate the gums. Their high water content dilutes sugar and boosts saliva production, which helps reduce the risk of cavities.

Coconut: Rich in healthy fats and antimicrobial properties, coconut helps fight bacteria in the mouth. Its natural oils can aid in reducing oral infections and maintaining fresh breath. Coconut water also provides essential minerals that contribute to strong teeth and gums.

Nuts: Nuts like almonds and walnuts are packed with essential nutrients, including calcium and magnesium. These nutrients are important for maintaining healthy tooth enamel and gums. Nuts also have a low sugar content, making them a great snack option for dental health.

Lean protein: Lean meats, fish, and eggs provide necessary proteins and minerals such as zinc and iron. They aid in the repair and growth of tissues in the mouth and gums. Additionally, proteins help strengthen tooth enamel.

Whole grains: Whole grains like brown rice, oats, and whole-wheat bread are rich in B vitamins and iron, which contribute to better dental health by reducing inflammation in the gums. They also help in maintaining healthy blood sugar levels, which can protect teeth from decay.