Oral Health: Diet and Nutrition

Diet and Nutrition

Currently, we are facing more and more diet-related health concerns. Although many nations are overfed, they’re starving for nutrients. We are eating far too many processed and refined foods, which greatly impact our health. This foods are packed with low-nutrient ingredients, which spike blood-sugar, and put a strain on numerous organs.

Our diets are full of refined sugars, which contribute to tooth decay and cavities. These high-sugar diets are also creating a number of health concerns, based on unstable blood-sugar levels. When you do not follow a healthy lifestyle, you increase your risk of various diseases and conditions, including tooth decay.

What Should My Meals Include?

When targeting your health through nutrition, it’s vital that you choose a balanced diet. In order to do so, you will need to incorporate more whole foods. Consuming five servings of fruits and vegetables daily is recommended, as this will allow you to gain all the vitamins and minerals your body needs to function.

Try to incorporate a wide variety of the fruits and vegetables. Dark leafy greens for instance, provide different benefits than a banana. Next, focus on starchy foods. The key here, is eating more whole grains. When you eat more foods such as brown rice, legumes, barley, and rye; you provide your body with a sustainable energy source.

Carbs have gotten a bad reputation over the years, especially within the weight-loss community. The truth is, it’s all about the type of carbohydrate you consume. When you eats simple, refined sugars (such as those found in white bread), you cause your blood-sugar level to spike. You also increase your risk of oral health complications.

Limit your intake of meat and dairy. When you do choose dairy products, opt for lower-fat options. The same is true for meat. Consume less red meats and meat products, while increasing your intake of fish. You should be consuming fish at least once a week. This provides your body and brain with the essential omega-fatty acids that are needed.

Limit your amount of salt intake, as well as foods that are high in fat or sugar. You also need to drink more water. Not only does water provide a wide variety of benefits, but it is a great substitute for more sugary drink options. High-sugar drinks are linked to poor oral health.

Vitamins and Minerals Which Impact Oral Health

There are a wide variety of vitamins and minerals that need to be consumed through diet or supplementation. These vitamins and minerals help maintain both oral and overall body health. Please ensure that you and your family are continually obtaining the following nutrients.

Vitamins and Minerals Best Sources How They Affect Oral Health


Dairy products, nuts, and beans

Critical for bone health; both jaws and teeth are mainly composed of calcium

Vitamin B2, B3, B12

B2: Pasta, almonds, spinach
B3: Chicken and fish
B12: Red meat, chicken, fish

When deficient in both vitamin B2 and B12, mouth sores are more likely to occur. When you lack B3, you can suffer from bad breathe and cankers.


Meat products, fortified cereal, some vegetables, and nuts

Without enough iron, you can develop mouth sores and inflammation of the tongue.

Vitamin C

Raw red peppers, citrus fruits, sweet potatoes (remember, citrus fruits are recommended at meal time)

Important source for collagen production, which helps hold bone together. Also, a deficiency can result in bleeding gums.


Legumes, green vegetables, nuts

Helps to form bones


Variety of fruits and vegetables

Increases mineral density, reducing in calcium loss

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