The Role of Nutrition in Maintaining Healthy Teeth and Gum.

By Adeyinka-Omoleye Taiwo

Many people don’t know that a significant relationship exists between our oral health and what we eat. A good diet is necessary for healthy teeth and gums.

Nutrition simply means eating healthy and balanced diet. Such diet contains micro nutrients (vitamins and minerals) and macro nutrients (carbohydrates, protein, fat). The food we eat supply the nutrients our body needs. Proper nutrition plays a crucial role in maintaining optimal oral health, while a lack of adequate nutrients can have detrimental effects. Consuming a well-balanced diet promotes a thriving oral cavity and helps prevent conditions such as dental caries and erosion.

It is essential to be mindful of food combinations that may compromise your mouth's ability to defend against harmful bacteria, which can lead to the development of oral diseases. Foods that are high in sugar, carbohydrates, and acid have the potential to weaken tooth enamel, resulting in decay and potential infection. The enamel serves as the protective outer covering of the tooth, safeguarding it from damage and decay. Excessive consumption of acidic and sugar-rich products can significantly accelerate the deterioration of your teeth, potentially leading to the exposure of the underlying dentin, a layer that supports the enamel.

If you don't get proper nutrition, you are at risk of getting:

1. Tooth erosion which is the corrosion of the enamel and this is as a result of consistent intake of highly acidic liquid or food e.g. carbonated beverages, sports drinks and citrus fruits.
2. Tooth decay which is the deterioration of enamel due to abundance of dental plaque caused by high sugar intake, and bacteria in the mouth metabolize sugars to produce acid that demineralizes the enamel and the dentine. 

 How To Maintain a Healthy Teeth and Gum

Proper nutrition fosters a healthy oral cavity and it is not about avoiding harmful foods. You need to take in food that are rich in vitamins and minerals. 

Vitamin C in citrus fruits, tomatoes and tomato juice, and potatoes are important for healthy gum, healing and helps to keep the tissues in your gum healthy and strong. 

Vitamin A in carrots, liver, milk and eggs helps in saliva production; the saliva helps break down food and cleans bacteria in the oral cavity

Vitamin D in oily fish, including mackerel and sardines helps to absorb calcium; giving a strong tooth.

Vitamin E in peanut, almond and avocado helps in fighting bacteria and boosting the immune system.

Intake of folic acid B9, cyanocobalamin B12, vitamin K2 are also necessary.

Essential minerals must also be present in your food such as calcium, magnesium, iron, zinc, phosphorus. 

Calcium helps in maintaining strong teeth; cheese, milk, yogurt are good sources of calcium.

Phosphorus helps in absorbing calcium to strengthen teeth by protecting and rebuilding tooth enamel; meat, poultry, fish, milk and egg are great source of phosphorus and these are also protein-rich food. 

Fruits and vegetables are good choices, they are high in water and fibre, this will help balance the sugars they hold and help clean the teeth, they also help stimulate saliva, which wash away acids and food particles from the mouth to neutralize acid and protect the teeth from decay. 

Taking enough water helps to clean your mouth and fight dry mouth. 

Always ensure to use fluoride based toothpaste, this will help protect teeth against decay and cavities.

If your diet is low in the nutrients your body needs, you may find it difficult to fight infections and build a healthier oral environment. 

A balanced diet with adequate nutrients is essential for a healthy mouth and in turn, a healthy mouth supports the overall well-being of an individual.