Healthy diet for healthy gums

ppocrates said it over 2400 years ago, “Let food be thy medicine and medicine be thy food. Dental health is more important than most people realise and nutrition plays a big role.

A healthy body naturally fights gum disease. There are however some nutrients that are especially effective. The key is to eat foods that nourish your oral microbiome. To make sure you have the right nutrient building blocks within your diet, follow the guidelines below.

Antioxidants

When it comes to their health benefits, antioxidants have almost celebrity status. How do they help your mouth stay healthy? Antioxidants fight the bacteria that cause inflammation and periodontal disease. They help protect gums and other tissues from cell damage and bacterial infection. Best sources are apples, berries, grapes, raisins, nuts and beans.

Probiotics

When it comes to bacteria in your body, there are tons of both good and bad bacteria. Probiotics are some of the best ones and may help decrease plaque and promote healthy gums. Best sources are yogurt, kombucha, miso and other fermented foods.

Phosphorus

It supports calcium in building strong bones and teeth. Luckily, phosphorus is found in a wide range of foods. Rich sources of the mineral include seafood, such as scallops, sardines, cod, shrimp, tuna and salmon. If you’re looking to get your phosphorus from plant-based foods, consider soybeans, lentils and pumpkin seeds. You can also find phosphorus in beef, pork and cheese.

Vitamin K

Think of this vitamin as a shield. It helps block substances that break down bone. It also helps your body produce osteocalcin, a protein that supports bone strength. Vitamin K deficiency can slow down your body’s healing process and make you more likely to bleed. Best sources are leafy greens, such as kale, collards and spinach that can help increase your vitamin K quota. Other great sources include parsley, broccoli and Brussel sprouts.

Vitamin C

It strengthens your gums and the soft tissue in your mouth. It can protect against gingivitis, the early stage of gum disease, and can prevent your teeth from loosening.

Best sources are citrus fruits that are rich in vitamin C, but you can also find it in potatoes and leafy greens.

Anthocyanins

They prevent the attachment of plaque on the teeth and fight oral cancer. Best sources are berries, grapes, cherries, plums, eggplant.

Arginine

It is an important amino acid that may disrupt the formation of plaque and reduce chances of cavities and the best sources are meat, soy, nuts.

Polyphenols

Polyphenols may slow the growth of bacteria leading to plaque, preventing gum disease, cavities and bad breath. Best sources are tea (black and green), berries, flaxseed, and cocoa.

(Dr Sandhu is a Chandigarh-based prosthodontics)