How Nutrition Affects Oral Health: Key Insights for a Healthy Smile
“You are what you eat”— this phrase is often used to highlight the connection between the food we intake and our overall health. Our overall health depends on the quantity and quality of nutrients that we derive from the diet we consume. The higher the amount of nutrients in our diet, the better our body can function and contribute to higher energy levels, improved immunity, and overall well-being. A diet lacking essential nutrients can not only affect our overall health but can also have a significant impact on oral health.
Does Nutrition Impact Oral Health or the Other Way Around?
There is a strong relationship between nutrition and oral health, with many interrelated factors. Poor nutrition can influence the growth and development of orofacial structures, dental diseases, and even oral cancer. On the other hand, when oral health is compromised, diet intake is affected, which in turn affects the nutritional status of the individual. Hence, it is important to understand the role of nutrition in maintaining oral health. [1]
The Importance of Essential Nutrients for a Healthy Smile:
Incorporating healthy foods into your diet that support oral health is essential. Poor nutrition during the growing years of life can increase the risk of dental issues. Let’s take a closer look at the benefits each nutrient can offer:
Vitamin A: Helps to preserve the teeth, salivary glands, mucosal membranes, and protects against cleft palate. Deficiency can lead to impaired epithelial tissue development, tooth formation, and enamel hypoplasia.
Vitamin B12: Helps in mucosal wound healing and supports bone health. Deficiency may lead to periodontal diseases and angular cheilosis.
Vitamin C: Helps in the synthesis of collagen. A deficiency of vitamin C may lead to scurvy with symptoms of gingival inflammation, bleeding gums, delayed wound healing, dental malformations, and defective collagen formation, which also cause periodontitis.
Vitamin D: Helps in the absorption of magnesium, calcium, and phosphorus from the gut. Vitamin D deficiency may lead to enamel/dentin hypoplasia, abnormal alveolar bone patterns, and delayed tooth eruption. Mineralization defects are seen in severe cases.
Vitamin E: Helps reduce the effect of oxygen-free radicals in the cells during bone formation due to its anti-inflammatory properties.
Calcium: Calcium and vitamin D have a significant association with bone mineralization and osteoporosis. A negative calcium balance as well as bone loss is seen in the whole body, including the alveolar bone.
Phosphorus: Helps in bone and tooth development, as well as maintaining acid-base balance. [2,3]
While nutrients play a crucial role in oral health, diet also has an impact in many ways — especially the consumption of sugar.
Sugar: The Main Culprit
Most of us are aware that consuming too much sugar can lead to tooth decay, but what exactly happens?
Tooth decay (dental caries) occurs when enamel demineralization exceeds a certain level. The bacteria in dental plaque feed on the fermentable carbohydrates (especially sucrose) from the diet we consume, which results in a drop in pH due to acid production. When the pH falls below 5.5 (the critical pH), the enamel begins to demineralize.
The impact of sugar on oral health depends on factors such as:
Frequency: The outermost layer of the tooth, called enamel, gets demineralized every time sugar is consumed. The more often you consume sugar, the more frequently the demineralization occurs.
Amount: Excessive intake of foods or drinks that are high in simple sugars increases the risk of tooth decay and also influences the severity of the caries.
Stickiness of the food: Foods that tend to stick to your teeth, like candies or sweets, increase the risk of dental caries. However, non-sticky foods that are high in sugar, such as sugary drinks, can also significantly contribute to the risk.
Tips to Prevent Caries and Improve Your Oral Health:
Cut down the sugar intake: Limit the intake of sugar to no more than four times per day. To reduce the risk of caries, it is recommended that the intake of free sugars should not exceed 15-20 kg per person per year. Reduce the intake of snacks, sweets/desserts, and sugary drinks, especially between meals.
Eat foods that stimulate saliva: Saliva is a natural cleanser of the oral cavity and also plays a role in neutralizing the acids that cause tooth decay. The intake of whole-grain foods, hard cheeses, and peanuts can help increase the secretion of saliva. Chewing gums are also effective but opt for a sugar-free gum. Keeping yourself hydrated by drinking water can also help with saliva secretion.[3]
Consume nutritious food: Include fruits and vegetables that contain a variety of micronutrients. The US dietary guidelines recommend an intake of 9 servings (4.5 cups) of fruits and vegetables, excluding starchy vegetables like potatoes. Consuming green, red, and yellow vegetables in appropriate quantities can be beneficial for overall health. [4]
MedBound Times reached out to Gunjan Sooden, Nutritionist and Dietitian, to share her insights on the impact of nutrition on oral health.
Whenever it comes to any type of diet, I highly recommend having a balanced diet. The question arises now: what is a balanced diet? It simply means to have a minimum of carbs, a good amount of protein, and fats in moderation. This one simple golden rule can help you stay healthy for a longer period, but when we talk about oral health, a few particular things can be included. I emphasize the importance of nutrient-dense foods that support strong teeth and gums, especially calcium and vitamin C, both of which are very important because they support your gum health. Some common sources of vitamin C can be amla, oranges, and citrus foods; for calcium, makhana, sesame seeds, and dairy products can be a great option. Other than this, avoiding a few things can also help, like excessive sugar and acidic foods, which reduce the risk of cavities and enamel erosion. You can also include foods rich in complex fiber like fruits and veggies, pulses, and complex carbs. Hydration also plays a vital role here; try to include a minimum of 3 liters of water in a day; it helps wash away food particles and bacteria.
Gunjan Sooden, Nutritionist and Dietitian, Delhi
Conclusion:
The food that we eat has a direct impact on our oral health. By incorporating essential nutrients to our diet and limiting sugar intake, we can maintain good dental health. Hence, it is important to make mindful nutritional choices for a healthy smile.
References:
1. Gondivkar, Shailesh M., Amol R. Gadbail, Rima S. Gondivkar, Sachin C. Sarode, Gargi S. Sarode, Shankargouda Patil, and Kamran H. Awan. "Nutrition and oral health." Disease-a-month 65, no. 6 (2019): 147-154. Accessed on 12 February 2025.
2. Shetty, Aishwarya Shodhan, Ramya Shenoy, Parul Dasson Bajaj, Ashwini Rao, K. S. Aparna, Mithun Pai, B. R. Avinash, and Praveen Jodalli. "Role of nutritional supplements on oral health in adults–A systematic review." F1000Research 12 (2023). Accessed on 12 February 2025.
3. Tungare, Sujata, and Arati G. Paranjpe. "Diet and nutrition to prevent dental problems." (2018). Accessed on 12 February 2025.
4. Palacios, C., K. J. Joshipura, and W. C. Willett. "Nutrition and health: guidelines for dental practitioners." Oral diseases 15, no. 6 (2009): 369-381. Accessed on 12 February 2025.
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