Calcium-rich foods, such as low-fat or fat-free milk, yogurt and cheese, and fortified soymilk aid in the formation of strong teeth and bones. Almonds and certain dark green leafy vegetables are other sources of calcium.
Gum health is aided by vitamin C. Therefore, eat many different fruits and veggies, including citrus fruits*, kiwifruit, strawberries, broccoli, and Brussels sprouts. Vitamin A helps keep gums healthy, so include sweet potatoes, carrots, and cantaloupe in your diet.
Eating crunchy fruits and vegetables also helps clean your teeth as you eat. Water is essential for good dental health; it keeps mouths hydrated and washes away food and bacteria. Drinking fluoridated water also helps reduce tooth decay.
Green and black teas contain polyphenols, which may help kill off the bacteria that cause plaque buildup and gum disease.
Fluoride is a mineral found in many foods and water that helps prevent tooth decay by making teeth more resistant to acid attacks from plaque, bacteria, and the sugars in the foods we eat. Foods that contain fluoride include seafood, tea, and some organ meats.
Recipes that are good for your teeth
Teriyaki Salmon
This teriyaki salmon recipe is great for those on the go, as it’s not only healthy but super quick to prepare. And you do not have to be a trained chef to pull this one off!
Salmon is high in omega-3 fatty acids, which helps to lessen inflammation. Plus, high-quality salmon is also excellent for the teeth. The American Dental Association (ADA) recommends eating two to three servings of fish per week, making this an ideal recipe for good dental health.
Ingredients:
- 1 pound salmon
- 1/2 cup soy sauce
- 1/4 cup honey
- 3 cloves garlic, minced
- 1 teaspoon grated ginger
- 1/4 teaspoon ground black pepper
Instructions:
- In a large resealable plastic bag, combine soy sauce, honey, garlic, ginger, and pepper. Add salmon, seal bag, and turn to coat. Refrigerate for 30 minutes.
- Preheat grill to medium-high heat.
- Grill salmon for about 10 minutes or until cooked through.
- Remove from grill and serve immediately.
(This recipe is courtesy of the American Dental Association. For more information on good oral health, visit the ADA website at http://www.ada.org/.)
When thinking of meal ideas to help keep your teeth and bones healthy, including foods from all the food groups is essential. For example, this recipe for teriyaki salmon is a great way to get in protein and healthy fats and includes some essential vitamins and minerals for good dental health.
Salmon is a good source of vitamin D, which helps the body absorb calcium – essential for strong teeth and bones. Salmon is also a good source of phosphorus, another mineral needed for strong teeth and bones. This recipe also contains honey, which has antibacterial properties that can help fight against plaque-causing bacteria in the mouth.
And garlic – another ingredient in this recipe – has been shown to have antibacterial properties as well. So, not only does this recipe taste great, but it’s also good for your teeth!
To recap…
Foods that are good for your teeth and gums
Fresh Fruits and Vegetables. Fresh fruits and vegetables that are crunchy and full of fiber can help keep teeth clean and healthy and lower the risk of plaque buildup.
- Dairy; milk, yogurt
- Water
- Sugar-Free gum
- Tea
- Nuts
- Whole Grains
Foods to avoid with receding gums
Six Foods to Avoid to Protect Receding Gums
- White Bread. The starches in bread are quickly broken down into sugar, making it bad for your teeth
- Citrus Fruits*
- Sports Drinks
- Soda
- Alcohol
- Sticky/Chewy Candies
But what about your bones?
Food for strong bones and muscles
As we age, our bones and muscles naturally start to weaken. This process can be accelerated by lifestyle choices, such as a lack of physical activity or poor nutrition. To keep your bones and muscles healthy as you age, it is imperative to eat a balanced diet that includes the following nutrients:
- Calcium: Calcium is essential for strong bones. The best sources of calcium are dairy products, such as milk, yogurt, and cheese. Other good sources include dark leafy greens (such as spinach and kale), fish with edible bones (such as sardines and salmon), and calcium-fortified foods (such as tofu and soy milk, and orange juice).
- Vitamin D: Vitamin D helps our bodies absorb calcium. The best source of vitamin D is sunlight, but it can also be found in fatty fish (such as salmon and tuna), eggs, and fortified foods (such as milk, yogurt, and cereal).
- Protein: Protein is essential for muscle health. Good protein sources include lean meats, fish, poultry, beans, lentils, nuts, and seeds.
- Potassium: Potassium is vital for bone health. Good sources of potassium include fruits (such as bananas, oranges, and apricots) and vegetables (such as sweet potatoes, tomatoes, and broccoli).
- Magnesium: Magnesium is important for muscle health. Good sources of magnesium include dark leafy greens (such as spinach and kale), nuts and seeds (such as pumpkin seeds and almonds), legumes (such as beans and lentils), and whole grains (such as oats and quinoa).
To get the most benefit from these nutrients, it’s important to eat various foods from each food group. For example, you could include a glass of milk, a bowl of yogurt, and a spinach salad with grilled salmon for a well-rounded meal that provides all the nutrients needed for strong bones and muscles.
In addition to eating a healthy diet, staying active is also essential for bone and muscle health. Weight-bearing and resistance exercises help to keep bones strong and muscles toned. So, make sure to include these types of activities in your weekly routine.
You can help keep your bones and muscles strong as you age by following these tips.
What Foods Promote Good Dental Health?
In conclusion, many foods promote good dental health. Eating a balanced diet with plenty of fruits, vegetables, and calcium-rich foods is the best way to maintain healthy teeth and gums. Drinking fluoridated water and green or black tea can also help reduce the risk of tooth decay and gum disease.
