Healthy Diet = Healthy Smile

Keeping young smiles bright begins with eating right. To help children have teeth that last a lifetime, share with them the importance of eating foods filled with vitamins and minerals to strengthen teeth and provide a solid foundation.    

Even though children will lose their primary teeth, eating well and caring for teeth at a young age helps children understand the importance of oral health once permanent teeth arrive. Teeth are key to developmental needs like speaking and chewing. They also play a role in a child’s overall health. Poor oral hygiene can result in gum disease and inflammation, which can eventually affect the rest of the body.   

What Teeth Need  

Consuming the right vitamins and minerals by the time permanent teeth develop will give these new teeth a literal strong foundation. Most people are aware that calcium is important for teeth, but that’s just one piece of the puzzle. Teeth also need phosphorus, along with vitamins C, D and A. There are plenty of options to pack these nutrients into even the pickiest eater’s diet.   

Calcium: While calcium is critical for healthy teeth and bones, not all calcium is equal. Most people think of milk as a primary way to obtain this important mineral, yet yogurt and cheese contain even higher amounts. For kids who dislike or cannot tolerate dairy, try almonds, spinach, kale, beef or pork. Fortified orange juice can also be a source of calcium, but children should drink water after consuming any juice to prevent sugars from staying on the teeth. For more particular eaters, try blending almonds, kale, or spinach with yogurt in a smoothie, or hide sources of calcium in other foods.  

Phosphorus: Phosphorus works along with calcium to make teeth strong and protect enamel. Phosphorus can be found in foods like dairy products, meat and eggs. It is also in vegetables like potatoes, peas and asparagus.  

Vitamin C: Vitamin C comes from a variety of citrus fruits, but also broccoli, cauliflower, peppers, kiwi and spinach. It’s a vital component for oral and physical health, helping to prevent gum decay and inflammation.   

Vitamin D: Consuming vitamin D helps bodies absorb calcium. It also helps boost bone mineral density, or the amount of calcium in bones. For oral health, this especially impacts the jawbone, which stabilizes the teeth for chewing. Vitamin D can also support the body in fighting infection, including inflammation and infection caused by gum disease.  

Fortunately, our bodies naturally make vitamin D whenever we’re exposed to the sun. There are also plenty of foods rich in vitamin D, including fatty fish, canned tuna, egg yolks, and mushrooms. There are also many food options fortified with vitamin D, such as orange juice, milk and cereal.  

Vitamin A: Aiding with immunity and saliva production, vitamin A can help form keratin, which strengthens the enamel on teeth. This in turn protects teeth from cavities. Find it in egg yolks, fish or dairy. As another option, many leafy or orange-colored foods contain beta-carotene, which the body can convert into vitamin A.   

Fiber: Beyond vitamins and minerals, foods that are high in fiber are healthy for teeth because they require more chewing. As teeth chew fibrous foods, more saliva is created, which essentially washes away food particles on the teeth while neutralizing acids and enzymes from foods. Options like apples, carrots, bananas and broccoli are all high in fiber, and all provide other vitamins and minerals essential to oral health.   

What Not to Eat 

While there are plenty of foods to enjoy for good oral health, there are also many to avoid. Foods and beverages with high amounts of sugar are obviously detrimental to teeth, but these are some of the worst offenders: 

Any food in sticky form, such as gummies, fruit snacks or caramels, attach to teeth and can wreak havoc on enamel. Even dried fruit can be problematic, as it pairs stickiness with large amounts of sugar. Sticky foods are more difficult to remove from the tooth’s surface and have more time to hang around the mouth, eventually eroding enamel. Instead, try fresh berries. They often have a chewy texture and no stickiness, plus plenty of essential vitamins.  

Sugary drinks can cause problems with teeth, but sodas are far worse by offering no nutritional value. Instead, drink juice or a smoothie, then rinse teeth or drink a glass of water. Alternatively try carbonated water for a burst of fizz, as long as it doesn’t contain sugary additives. 

While chips may taste delicious, they create issues when they break into small particles and become trapped in crevices between teeth. When particles are trapped, they quickly break down into simple sugars that feed bacteria and damage enamel. Instead, try crunchy vegetables or nuts. Both are filled with vitamins and minerals, plus the chewing action is better for keeping teeth clean.