425 South Cherry Street, Suite 700, Glendale, CO 80246

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Fortune is smiling on you. Smile, and you can reduce your blood pressure and strengthen your immune system. You can win new jobs and make new relationships.

But the perfect smile is not easy to find. You have to maintain straight, clean, and white teeth.

Your dentist has talked to you about brushing twice a day and flossing. Brushing and flossing are important, but your diet is just as important.

Here is a quick guide to finding your perfect smile with the right diet.

Know the Causes

Many things can cause tooth decay. Learn the causes of tooth decay, and you can avoid them.

Plaque builds up from bacteria in your mouth. Plaque feeds off of sugar, and plaque produces acids that can dissolve your teeth.

Food can trigger gingivitis as well. Your body sends antibodies to your gums to protect against plaque and acids, causing inflammation there. Food can also rot against your gums, spreading bacteria and inflammation.

Debris in your teeth and gums can cause swelling. Swollen gums can move your teeth, or even cause them to fall out.

Consult with your dentist on your cleaning habits. Brushing and flossing form the basis of your oral health. Talk with them about brushing and flossing, to make sure you are doing them properly.

Eat a Well-Balanced Diet

Your doctor has talked to you about a well-balanced diet. What they don’t tell you is that a well-balanced diet helps your whole body, including your teeth.

Vegetables contain many nutrients that strengthen teeth. Dark and leafy greens like kale provide iron, which strengthens red blood cells and reduces inflammation. Carrots contain nutrients like vitamins A and B that build tooth enamel.

Eating crunchy or thick vegetables scrubs debris from your teeth. They also stimulate saliva, neutralizing acids that dissolve enamel.

Fruits also contain many important nutrients. Bananas have magnesium, an important nutrient for tooth enamel. Oranges supply vitamin A, which preserves gums and other soft membranes in your mouth.

Cheese and dairy products supply calcium, which helps build bones. Dairy can neutralize acids in your mouth, fighting against tooth decay. Some cheeses also contain phosphates that restore essential minerals to your teeth and gums.

Whole grains prevent inflammation and work against it when it occurs. Choose whole-wheat bread and brown rice, especially in firmer varieties.

Lean proteins preserve muscle with iron. Salmon and nuts provide Omega-3 fatty acids that fight against inflammation, and the crunchy texture of nuts stimulates saliva.

Eat a diet that incorporates all food groups. Consult with a dietitian if you have any questions about nutrition.

Drink to Your Perfect Smile

Good drinking habits are just as important as good eating habits.

Water is the best drink for your oral health. It washes away stuck food and it remineralizes your teeth and gums. It helps produce saliva, and it hydrates the body, reducing inflammation.

Select fluoridated water when you can. Fluoride is put in water to improve teeth growth in children. In adults, fluoride supports teeth enamel, which resists decay.

Milk is the next best drink for your oral health. Calcium and phosphorus are essential for bone growth and protection. Dairy also neutralizes acids that can dissolve your teeth.

Juicing your fruits removes seeds and rinds that get caught in your teeth. Drink your fruits to prevent harmful debris from building up in your mouth.

Avoid What Causes Tooth Decay

Good dietary habits include avoiding certain foods. You can eat bad foods in moderation, but you should choose healthy foods first.

Sugar will produce plaque in your mouth. Sugar is featured in a number of products, including “healthy” brands. Read the ingredients of any product you purchase and pick sugar-free options whenever possible.

Sugar-free additives harm your immune system. Damage to your immune system can produce inflammation, harming your gums. Try to eat as few sweets and drink as few sweetened beverages as you can.

Avoid foods that get stuck in your teeth. Popcorn, pork, and white bread get stuck in your molars easily. These foods are non-essential to your diet, so you can avoid them with no impact on your health.

Carbonated beverages like soda can remove the enamel on your teeth. The carbonation can also upset your gums. Some seltzer waters do include fluoride, so pick those drinks if you want something carbonated.

Alcohol can dry your mouth out, allowing bacteria to spread. Dark barley can stain your teeth, and acid in alcohol can dissolve enamel. If you want a drink, pick a light-colored wine with little carbonation.

Refined grains fuel inflammation in your gums and jaw. They also raise your blood sugar, which can harm your teeth over several years.

Learn How to Cook

Many processed foods contain acids, sugar, and additives that can harm your teeth. Prepare your own dishes so you avoid these substances.

Whole-grain crust pizzas provide calcium and anti-inflammatory nutrients. Top the pizza with leafy vegetables that have iron and vitamin B to provide your teeth with additional support.

If you are lactose intolerant, you can get calcium through leafy greens. Salads with kale provide calcium and strengthen your jaw through their hard texture. Add grilled chicken to your salad for extra iron and protein.

If you are a vegetarian or vegan, you can get the iron and protein found in animal products through legumes. Black bean dip provides protein and fiber that promotes digestion and enamel production. Tortilla soup with black or pinto beans have the flavors of Mexican food without processed ingredients.

Learn how to chew your foods well. Chew with your front teeth to avoid getting food caught in your molars. Wash food with saliva to break down acids.

Make a Plan With Your Dentist

You can find your perfect smile. Brush and floss regularly, and eat a well-balanced diet.

Choose whole grains and vegetables over processed foods and fatty proteins. Drink water, milk, and fluoridated drinks. Avoid acids, sugars, and alcohol.

Talk with a dentist about the right diet plan for you. Contact us through our online portal, or call us at 303-322-8600.