HEALTHY EATING, HOW IT AFFECTS YOUR TEETH

HEALTHY EATING, HOW IT AFFECTS YOUR TEETH

The health of your teeth from a good diet.

Learn about these foods to get strong and healthy teeth.

HEALTHY EATING, HOW IT AFFECTS YOUR TEETH

It is not only about having a correct dental hygiene, but about knowing how to take care of the teeth and gums starting with what we eat,to give them strength and in some cases to exfoliate them naturally.

¿What is needed to have strong teeth?

It is never too late to start a healthy habit, it is time to change your strategy and eat well.

HEALTHY EATING, HOW IT AFFECTS YOUR TEETH

Vitamins and minerals play a very important role in the health of your teeth; especially calcium, phosphorus, iron, Vitamins A, B, C and D::

• Calcium It is an essential element in the formation of bones and teeth. 99% of the existing calcium in our body is found in them. The remaining 1% is in the blood, extracellular fluid, and adipose tissue. Calcium is necessary for the transmission of nerve impulses, for muscle contraction, for blood clotting, and for the functioning of the heart and the maintenance of blood pressure. In addition, it prevents the formation of colon tumors and the formation of kidney stones.

An average amount of 1,000 mg of calcium per day is recommendedThe main source of calcium in the daily diet is milk and its derivatives. There are other foods that contain calcium: cereals, dark green vegetables, nuts, beans and especially small fish that can be eaten with bones such as sardines or anchovies.
● Phosphorus: It is the second most abundant mineral in the body. It constitutes the structure of bones and teeth together with calcium. Among other functions, it contributes to maintaining the activity of the muscular system and the acid-base balance of the organism.

It is found in foods of animal origin such as milk and its derivatives, eggs, fish and also in foods of plant origin such as legumes, nuts or zucchini.

• Fluoride:Taken orally it is especially useful in the stages of life in which teeth are being formed. Strengthens the structure of tooth enamel, protects against caries and remineralizes enamel. An excess dose can alter the dental structure causing what is known as fluorosis.

It is found in water at various concentrations depending on the geographic region and in foods such as tea. In smaller quantities in other foods of plant origin: tomatoes, beans, lentils, cherries, potatoes. In animals: mackerel, sardines, cow liver, fresh fish.

• Vitamin D: Facilitates the absorption of calcium and phosphorus.

It is found in oily fish, fish liver oil, margarine, eggs, milk, and milk products. A part of this vitamin is formed in the skin by the action of the sun's rays, hence the importance of exposing ourselves to moderate sun, especially children (they are in the period of dental and bone formation) and the elderly (the absorption capacity decreases). digestive vitamin D provided by food).

• Vitamin C: Involved in the synthesis of collagen in the gums and the rest of the body. In addition, it is involved in the formation of cartilage, tendons, bones and teeth, favoring the adequate formation of osteoid material and the function of osteoblasts. On the other hand, vitamin C protects the integrity of the blood vessels, maintaining their adequate permeability, thus protecting the periodontium from bacterial attacks.

It is found in fruits known as citrus (orange, lemon, tangerine, grapefruit), kiwi, fresh soybeans, tomatoes, green pepper, lettuce, potato, cauliflower.

• Vitamin A: It is involved in the formation and development of bones and teeth, prevents infections and has an antioxidant and anticancer function. Its deficiency produces alteration of the structure of bones and teeth and dryness of the mucous membranes, which increases the predisposition to cavities and infections.

It is found in foods of animal origin such as oily fish, liver, egg yolkbutter, cheese, whole or enriched milk. It is also found in foods of plant origin such as apricots, melons, carrots, mangoes, peach, spinach, Brussels sprouts, tomatoes, medlars.

• Vitamin B:

– Vitamin B2:found in milk, cheese, eggs, liver, legumes ,green vegetables and brewer's yeast. Its deficiency produces glossitis (inflammation of the tongue), angular stomatitis (fissures or cracks in the skin that radiate from the corners of the mouth and sometimes to the buccal mucosa) and lip cheilosis (painful fissures on the upper and lower lips)

– Niacin:found in the liver, lean meats, cereals, legumes and brewer's yeast. It seems that it has an important role in the prevention of periodontitis. Its administration improves glossitis (inflammation of the tongue) and atrophic tongue.

– Vitamin B12: found in meat, organ meats, eggs, fish and dairy products. Improves glossitis. It seems that correcting vitamin B12 deficiency improves periodontitis.

HEALTHY EATING AND HOW IT AFFECTS YOUR TEETH

Breakfast

1. Fresh fruits with vitamin A, mango, peach, loquats, melon, apricot, etc.
2. Green tea, this is a natural energizer, and also a natural antioxidant that helps eliminate bacterial plaque.
3. Cereals or whole grain breads, with a little margarine are a rich breakfast and their calcium will strengthen your teeth.
4. Sesameor sesame seeds and walnutsprovide calcium, magnesium and other important minerals for the body, and naturally exfoliate the teeth.
5. Dairy, milk, yogurt and cheese, provide calcium and phosphorus to the body.
6. Citrus fruits, its high content of vitamin C helps fix calcium in teeth and bones.

Meal

1. Blue fish, its vitamin A helps to form and develop teeth and bones, it contains antioxidants and anticarcinogens.
2. Eggsthey contain calcium, phosphorus, vitamins A, B and D, they are ideal for keeping teeth strong.
3. Dark green leafy vegetables, such as spinach, watercress, or Brussels sprouts, contain iron, calcium, phosphorus, and vitamins A and B.
4. Legumes, such as beans, broad beans, lentils, kidney beans, chickpeas, have calcium, iron, phosphorus and other minerals.
5. Onion and garlichave antibacterial properties and provide a large amount of calcium and niacin.
6. Mint leaves to chew on are perfect for controlling bad breath and are a natural anti-inflammatory for the gums.

Diner

1. Whole-grain bread or cereal accompanied by plain yogurt or low-fat cheese can be a great snack.
2. The gelatin can bring strength to the teeth and is very rich and light.
3. Raw and grated carrots can be delicious on their own or with lemon, and they provide plenty of vitamin A.
4. A plate of legumes or fresh fruit.

Of course, this does not replace the correct daily cleaning of the teeth, but it does help to avoid problems due to decalcification and poor nutrition.

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