Calcium Supports Healthy Jawbone

The bone in your jaw helps support your teeth and is called alveolar bone. Calcium is a mineral that helps support healthy alveolar bone (and healthy bones in general), which, in turn, supports your teeth and helps to keep them strong in your jaw [1].

Lack of calcium has been linked to both bone and tooth loss. Women who have gone through menopause may be more at risk to experience a calcium deficiency, and certain medications can also affect calcium absorption. A simple blood test can tell if you’re getting enough calcium in your diet!

Vitamin D Affects Tooth Health and Oral Disease

Low vitamin D has been shown to impact oral health [2]. This essential vitamin affects tooth remineralization, which helps keep teeth strong to resist decay. Without enough vitamin D, the body may not have the same ability to protect tooth enamel, which could lead to an increased risk for cavities and tooth sensitivity.

Vitamin D also affects bone mineral density, as it works with calcium to keep teeth and bones strong. In addition, lacking vitamin D could increase your risk of developing periodontal disease, better known as gum disease [3]. Vitamin D also plays a role in the immune system, and may enhance the body’s ability to resist infection, which could be why people with low vitamin D may be more at risk for gum disease.

How Much Calcium and Vitamin D Should You Get?

Unfortunately, vitamin D deficiency is common around the world, and certain adults are also susceptible to calcium deficiency as we’ve seen. So how much calcium and vitamin D should you get to support healthy teeth and gums?

You should always consult with your doctor about specific amounts, but generally, adults (both men and women) should get about 1,000 milligrams of calcium every day, ideally from food [4].

If you have a calcium deficiency, your doctor may recommend certain supplements.

The amount of vitamin D you need will vary individually, but generally, adults should get about 600 IU of vitamin D. Your body makes vitamin D from sunlight exposure, but you can also get it from certain foods including fish, mushrooms, and milk (including fortified plant-based milks).

It’s no secret that your diet impacts your smile—and vitamin D and calcium are two of the central players when it comes to keeping your teeth and gums in tip-top shape. Are you getting enough calcium and vitamin D? Find out from a blood test, and schedule a checkup with your dentist to learn how healthy your smile is!

Sources:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3272860/
2. https://www.ncbi.nlm.nih.gov/pubmed/28161532
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4064435/
4. https://www.health.ny.gov/publications/2046/index.htm

The post Calcium and Vitamin D: Your Smile’s Best Friends appeared first on Your Dental Health Resource.

What we eat directly impacts our mouths in terms of acidity and bacteria due to the pH of our
saliva, which nourishes teeth. However, what we eat also indirectly affects our mouths through
the nutrients we absorb from the food we consume.

So what are you waiting for? You can give your smile a boost with the following eating habits to
nourish both smile and body for life!

Getting Enough Protein

Protein is an essential building block for just about everything in your body—from bones and
muscles to hormones and enzymes, your body needs protein.

However, your smile needs protein too. This is because protein plays a key role in healing
tissues of the body. This includes the connective tissue in your mouth as well as your tooth
structure. Protein can support a healthy smile through proper consumption.

Good sources of protein include chicken, fish, eggs, grass-fed beef, and yogurt. For plant-based
diets, beans, nuts, seeds, quinoa, and tofu are all excellent sources.

Eating Foods with Calcium and Vitamin D

Calcium and vitamin D are both essential nutrients that might help strengthen your tooth
enamel, which is made of mostly calcium. Calcium pairs with vitamin D to help tooth enamel,
the immune system, and connective tissue.

Good sources of calcium include yogurt, cheese, and milk, while plant-based sources include
kale, tofu, almonds, and broccoli. For vitamin D, fish is one of the highest sources, especially
salmon and sardines, along with milk and eggs. Vegan sources include mushrooms, tofu, and
fortified almond and soy milk.

Don’t Forget Your Vitamin C

An essential vitamin for immune system function, it also helps with collagen (think anti-aging)
and this component of vitamin C helps the ligaments that hold your teeth in place. Your
immune system also plays an essential role in fighting gum disease!

Good sources of vitamin C include bell peppers, broccoli, papaya, kiwi, oranges, and
strawberries. Remember that while fruit juices are also high in vitamin C, these juices can be
just as damaging to your tooth enamel as soda, so minimize sugary juices without the fiber.

Omega-3 Fats

Fortunately, these healthy fats are included in some of the other foods we discussed. Omega-3
fatty acids help your body with an anti-inflammatory response to help support the immune
system, decrease inflammation, and fight bacteria all while supporting the connective tissue in
your mouth.

Great sources include fish (mackerel and salmon are the highest), tuna, anchovies, and egg
yolks. Plant-based sources include walnuts, chia seeds, flaxseeds, avocado, and hemp seeds.

Are you eating for a super smile? Impress your dentist at your next checkup by nourishing both
your body and your smile with these healthy eating habits. Simply by getting enough protein,
calcium, and healthy fats in conjunction with essential vitamins D and C, you can help your
smile remain strong and beautiful for life!

The post Eating Habits That Will Promote Your Oral Health appeared first on Your Dental Health Resource.

The following are some of the top foods that can make you pull that floss out not just during
your regular routine, but when you need to get these little pieces out of your teeth!

Popcorn

Popcorn is an infamous food for getting stuck in your teeth. Although the softer parts can get
stuck in your teeth, it’s usually pieces of the kernel that can wedge themselves painfully
between your teeth and up against your gums. Be careful when removing pieces of popcorn, as
the kernels could actually cut your gums.

Spinach

Raw or cooked spinach is an excellent food for your teeth. Not only does it contain calcium, but
it also contains protein, iron, and many other vitamins and minerals that are beneficial for your
body. However, spinach can be pesky when it gets stuck in your teeth. Fortunately, spinach is
soft and can almost always be easily flossed out.

Caramel

Caramel and toffee are two of the worst candies for your teeth. They’re sticky and tend to hang
on to your teeth, increasing the chances that you’ll experience enamel damage from these
sugary substances. If caramel or toffee gets stuck between your teeth, be diligent about flossing
it out before brushing your teeth.

Steak

While chewing pieces of steak, it’s all too easy to get this hearty substance in between your
teeth. Although not as damaging as sugar or popcorn, you should still aim to floss these pieces
out gently either before you brush your teeth or if they’re causing you pain.

Pineapple

Fruits such as pineapple and mango can contain stringy pieces that can easily lodge between
your pearly whites and cause irritation. Although raw fruit isn’t generally considered harmful to
teeth, you’ll still want to floss these pieces out. To help minimize pieces from getting stuck, cut
up appropriately before consuming.

Broccoli

Broccoli florets are one of the worst culprits for getting in your teeth. Fortunately, unless you’re
eating raw broccoli, they’re easy enough to remove and shouldn’t cause any damage. Broccoli
is a highly beneficial vegetable for both your body and your smile, so don’t let this little
annoyance about it bother you too much!

Potato Chips

Starchy vegetables such as potatoes and their processed forms including potato chips can get
stuck in your teeth. The same goes for simple starches such as white bread, which tends to be
sticky and can wedge between your teeth. These particles are simple to remove, just be sure
not to eat them too often!

Have you gotten any of these foods stuck between your teeth before? A little bit of floss goes a
long way when it comes to dislodging food and protecting your smile. Although these foods
may require extra flossing, some of them—such as fruit, spinach, and broccoli—are beneficial
to your smile!

The post Which Foods Require Additional Flossing? appeared first on Your Dental Health Resource.

This means that eating whole foods that are rich in nutrients may be able to prevent tooth decay and gum disease, combined with regular oral hygiene habits, of course! Here’s why apples and a few other key foods might help stop cavities in their tracks.

Apples

Apples are crunchy and contain lots of water, which is essential to adequate saliva production. The firmness of apples can actually help remove plaque from your teeth while you’re chewing and keep your smile healthy throughout the day. Apples are also high in vitamin C, a nutrient that’s essential for gum health.

Carrots

Carrots, like apples, are crunchy and are great plaque-fighters. Combine this with chewing and you’ve got a toothbrush snack in your hands! Baby carrots or traditional carrots are excellent snacks for your teeth. Chewing carrots can increase saliva production, which helps nourish your teeth and stops bad bacteria from eating away at your tooth enamel.

Calcium

Calcium is an essential nutrient to your smile and fortunately is found is many foods. Foods such as unsweetened yogurts, cheese, and milk can all strengthen your teeth and help protect against cavities. If you can’t eat dairy, you’re in luck—leafy greens contain calcium too! These greens include spinach, kale, broccoli, and collard greens. Enjoy!

Celery

Celery is firm and can help scrub your teeth similarly to apples and carrots, but it also packs another advantage: it’s about 95% water. This means it’s counting towards your hydration, helping your oral bacteria, and providing you with a delicious and healthy snack. Top with peanut butter, cream cheese, or almond butter for extra flavor.

Healthy Fats

A growing body of research is showing that essential fatty acids such as omega-3s may play an important role in protecting your smile from gum disease. These omega-3 fatty acids are most present in fish. You can also receive vegetable-based forms from chia seeds, flax seeds, and avocadoes. Nuts such as walnuts are also a great source!

Foods to Avoid

Dentists often recommend avoiding processed foods, and with good reason—many of them contain sugar and refined carbohydrates, which can easily stick to teeth and cause tooth decay. Foods to avoid include soda, anything sticky and sweet (think candy), chips, and even granola bars, which can have high amounts of sugar. Reading the nutrition label and being aware of how much sugar you’re consuming can help you make healthier choices for a healthier smile.

Are you ready to fight tooth decay with these healthy foods? You don’t have to let cavities take over your smile as a result of your diet. By consuming the right foods, you can have a beautiful smile for life. With the right nutrition, regular dentist visits, and some savvy oral care techniques, you can protect your smile from decay and shine on!

The post Does an Apple a Day Keep Cavities Away? appeared first on Your Dental Health Resource.

Inhibit Tooth Decay

Tooth decay can eventually lead to loss of your teeth, which is something that can happen if you’re not getting enough calcium and vitamin D. While our teeth are not strictly bones, they are made up of both hard and soft tissues that need to be nourished with vitamins and minerals. Tooth decay can result in the loss of some of the harder tissues on our teeth, therefore leading to infection and eventually tooth loss. Getting enough calcium and vitamin D can help you prevent tooth decay.

Help Decrease Inflammation

Vitamin D has been shown to be a big helper when it comes to keeping inflammation down in your mouth. Periodontal disease, or gum disease, can lead to inflammation that involves your gums turning red, pulling back from your teeth, and bleeding. Vitamin D is an important vitamin in keeping your gums healthy, but vitamin D also has another role—promoting calcium absorption. You should try to get calcium and vitamin D together in order to reap the full benefits. Good sources of vitamin D include sunlight, fatty fish such as salmon, and dairy.

Keeps Bones Strong

The amount of calcium in the body, so vital for bones and teeth, tends to decline as we age, so many people will end up taking a supplement rather than just trying to get all their calcium from foods. When your bones are strong, particularly the bones in your jaw, your teeth will be better supported. The bones in your jaw help to hold your teeth in place, so it’s important that these bones remain healthy so that they provide adequate support for your teeth. Bone loss will affect your smile, so keep this in mind as you go through life. Great sources of calcium include dark green leafy vegetables, sesame seeds, and dairy.

Healthy Body, Healthy Mouth

Calcium and vitamin D also play a range of other roles when it comes to our overall health. Calcium not only keeps bones strong, but also helps with nerve communication, muscle cramps, blood clots, and maintaining a regular heartbeat. Calcium needs vitamin D to be absorbed properly and to keep levels up in the body. Vitamin D has been found to help bones as well as depression, autoimmune disorders, and certain cancers. When you tend to your body’s health, you also tend to your mouth health. By keeping your body supplied with enough calcium and vitamin D, you can ensure your smile is getting all the nutrients it needs to stay healthy.

Calcium and vitamin D are vital for your healthy smile! By building up bones, preventing tooth decay and gum disease, decreasing inflammation, and keeping your nerves all communicating accurately, this important vitamin and mineral combination can do wonders for your smile.

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Vitamins B and C

Vitamin B deficiency can affect everything from canker sores to bad breath to a burning feeling in the mouth. Vitamin C deficiency can lead to bleeding gums and infections in the mouth. People with vitamin B deficiency may also have trouble swallowing or a sore tongue. B vitamins that are important include vitamins B2, B3, B6, and B12. To get more vitamin B in your diet, you can eat avocado, potatoes, bananas, and eggs. If you want to take a supplement, be sure to take a B supplement that includes all of these B vitamins. People with vitamin C deficiency may also have trouble fighting off infections once they happen. To get more vitamin C, focus on peppers, dark green veggies, carrots, or fruits like strawberries and kiwi.

Vitamin D, Calcium, and Magnesium

It’s commonly known that vitamin D helps with strong bones and good quality of the bones, and our teeth and jaw are made from bone! To decrease risk of fractures, tooth loss, loose teeth, and bleeding gums, make sure you’re getting enough vitamin D and calcium. Eating fatty fish, getting enough sunlight, and eating dairy can all be good sources of these vitamins. Be careful when consuming dairy though—your mouth turns the dairy into lactose, which is just another form of sugar. When this sits on your teeth, it can cause damage like cavities.

Magnesium deficiency can cause inflammation of the gums and is important to take with vitamin D and calcium for proper absorption in the body. This can be taken as a supplement as well or it can be eaten in foods such as broccoli, almonds, and kale.

Iron and Zinc

Iron deficiency can cause swollen tongue and sores in the mouth. Iron-rich foods include dark leafy greens such as spinach, also beans and pumpkin seeds. Zinc is an important mineral that can cause loss of feeling in your tongue, loss of taste, or dry mouth. Zinc is essential for both men and women as it helps both sexes stay fertile, and can have other great benefits for the body such as keeping our skin clear and our immune systems in top form. Get zinc from foods such as tomato juice, spinach, and lentils.

Knowing about your vitamin and mineral consumption is important for keeping your dental health on track. Nutrients play a vital role in our mouth just as they do in the rest of our bodies. Keep these vitamins as an important part in your diet, and when you can’t get them from foods, find a high-quality supplement to take.

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