Foods to Have:
Carrot juice 1 cup
Kefir or yogurt 1 cup
Peppers 1 cup
Quinoa (cooked) ½ cup
Salmon (cooked) 3 ounces
Spinach (raw) 2 cups
Spinach (cooked) 1 cup
Green tea 1 cup
Also consider: Sweet potatoes, white potatoes, pumpkin, carrots, fatty fish, low-fat and no-sweetener-added dairy, citrus fruit, whole grains, nuts and nut butters, seeds
What is gum disease?
Also called periodontal disease, gum disease happens when gums and their supporting tissue become infected and inflamed. This process is created by plaque's accumulating on the teeth and hardening into tartar under the gumline. The first signs of gingivitis, a mild type of gum disease, are bleeding gums even during light tooth brushing. Regular brushing and flossing, plus regular cleaning by a dental hygienist, often do the trick.
Did you know?
Many nutrients contribute to oral health. Folate and vitamins A and C help the mucosal and connective tissue develop and repair properly. Calcium, phosphorus, and protein are important components of collagen, teeth, and bone. Omega-3 fatty acids and vitamin D regulate immune function.
Carrot Juice
One might think that because carrot juice is higher in natural sugars, it might spell trouble for both teeth and gums. Not the case! Not surprising, carrot juice is an amazing source of vitamin A, supplying 45,000 IU per cup! Moreover, carrot juice is one of the best sources of beta-carotene—a plant nutrient that turns into retinol, which is the form of vitamin A your body absorbs—followed by pumpkin, sweet potato, carrots, and spinach. Beta-carotene intake is inversely related to severe gum inflammation. (Be careful! Although not considered harmful, chronic carrot juice consumption can turn your skin orange. This will go away when you reduce or eliminate drinking carrot juice.)
Kefir or Yogurt
Low-fat kefir is an excellent choice for oral health because of its calcium, lactic acid, low sugar content, probiotics, and vitamin D. Probiotics are known to have many beneficial effects on health. The probiotic Lactobacillus that is naturally found in kefir helps prevent periodontal disease. These friendly bacteria secrete such substances as hydrogen peroxide, which kills the bad guys that promote gum disease and plaque. Studies show that those who consume little to no dairy foods have a 20 percent increased risk of developing periodontal disease, compared to those who consume more. Also, people who enjoyed two or more servings each day of fermented dairy items, such as plain yogurt and kefir, were less likely to develop the deep pockets and tooth loss that can occur with gum disease.
Peppers
Peppers, especially red and green bell peppers, are rich in vitamin C. This vitamin's active component, ascorbic acid, is an antioxidant that fights within each cell of the body. An NHANES study showed that there is a significant relationship between ascorbic acid levels and the risk of developing periodontal disease—the lower the levels, the higher the risk.
The seeds of hot peppers are not where the burning sensation comes from. The source of heat is capsaicin, a plant nutrient found in the glands of peppers, with the greatest heat found in the placenta—the part of the pepper that attaches seed to the pod.
Quinoa
Quinoa is a highly nutritious whole grain, providing superior protein. It is also an excellent source of folic acid, magnesium, manganese, and phosphorus, and a good source of copper, fiber, iron, protein, thiamine, and vitamin B6. Moreover, quinoa is a richer source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than wheat, barley, or corn. Risk for gum disease in men decreases as intake of whole grains increases. One cup of quinoa has over 5 g of dietary fiber, which helps clean food debris from teeth. A low fiber intake is associated with poor blood glucose control, which is a risk factor for gum disease.
Salmon
Salmon is the highest dietary source of vitamin D. Low levels of vitamin D have been related to increased gum bleeding.
Spinach
Spinach may be protective against gum disease because it is rich in vitamins A (carotenoids) and C and contains fiber and folate.
These are all nutrients associated with protection against gum disease.
Spinach has been used in European cuisine since the fifteenth century, but was not embraced in the United States until the early nineteenth.
Green Tea
Green tea contains catechins that decrease inflammatory response to bacteria that cause gum disease. Catechins have antioxidant, antimicrobial, anticollagenase, and antimutagenic properties that all lend to the treatment of periodontal disease.
Unlike its brother and sister teas—black and oolong—which come from the same plant, green tea is steamed and dried, which retains the color of the original leaf.