8 superfoods to eat for shiny and healthy teeth

Your radiant smile is a reflection of not only your joy but also your overall well-being. Beyond regular dental care, incorporating superfoods into your diet can be a game-changer for maintaining optimal dental health.

Dr Vishwas Patil, head of pediatric dentistry, Surya Mother and Child Super Speciality Hospital, Pune, noted that superfoods can play a vital role in promoting dental health in India, where a significant portion of the population faces challenges like dental caries and gum disease.

“These nutrient-rich powerhouses provide essential vitamins, minerals, and antioxidants that contribute to strong teeth and healthy gums, and further reduce the risk of dental decay,” Dr Patil said.

From crunchy vegetables that act as natural toothbrushes to nutrient-rich fruits that support gum health, discover the superfoods that can contribute to a radiant and healthy smile.

Water

Water is one of the most significant yet overlooked superfoods, which hydrates the oral cavity while also flushing out all the food residue from the mouth. Water also creates an ambient environment inside the mouth for saliva production, said Dr Patil.

It is recommended that an individual consumes 3 litres of water each day to stay hydrated and prevent dental caries.

Leafy veggies

All leafy vegetables like spinach, kale, lettuce, and root vegetables like carrots and celery are super-rich in folic acid – a type of Vitamin B that helps fight gum diseases.

Apples, strawberries, amla

Apples are a vital source of fibre and water which stimulate saliva production. Moreover, the natural sugars in apples aid in neutralizing harmful acids in the mouth. According to Dr Patil, strawberries and cranberries also serve as natural enamel whiteners because they are loaded with malic acid and prevent the formation of plaque.

Guava and amla (gooseberries) are rich sources of vitamin C, which aids collagen production, keeping gums strong and healthy, she added.

Nuts

Nuts like almonds, cashews, pistachios, and walnuts are loaded with micronutrients. Almonds contain arginine, an amino acid that helps reduce the risk of cavities and increase saliva production for better prevention of gum diseases.

Seafood

Seafood, particularly fish, is rich in omega-3 fatty acids, which help reduce gum inflammation and quicken the healing process.

Green tea also serves as an extra source of fluoride and helps prevent bad breath. (Source: Getty Images/ Thinkstock)

Green tea

This amazing nutrient-rich drink with Polyphenols and Catechin plays a big role in curbing the risk of periodontal diseases. Green tea also serves as an extra source of fluoride and helps prevent bad breath.

Legumes

Legumes are real nutritional powerhouses. Chickpeas, black urad dhal, black channa, etc. are super-rich in folic acid, magnesium, zinc, and iron – which help in strengthening the enamel and further reduce the chances of tooth decay.

Milk and cheese

Dairy products, such as milk and cheese contain Casein, a protein that repairs and builds enamel. Milk also contains phosphorus, another enamel-protecting nutrient, while cheese contains phosphate, which helps balance the pH level in the mouth.

Superfoods are not a magic bullet for dental hygiene. Brushing twice daily, flossing regularly, and visiting the dentist for checkups remain crucial, said Dr Patil. However, incorporating these nutrient-rich options into one’s diet can significantly improve oral health.

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