National Gum Care Awareness Month is the perfect opportunity to learn more about improving your oral health, No one wants a mouth full of pain. Not to mention a higher risk of heart disease or more severe COVID-19 infections. The health of your gums will affect the health of your entire body. This is why it is so important for us to find ways to maintain oral health. The most common way is brushing and flossing your teeth. But that’s not the only thing you can do to prevent disease. Adjusting your diet can do wonders as far as gum health is concerned. In order for you to understand how a change in your diet could possibly help, you need to understand what gum disease is. 

What is Gum Disease?

Gum Disease is caused by a buildup of bacteria, also known as plaque, on your teeth and around your gums. When plaque begins to build it covers your teeth and hardens. If the hardened bacteria is not removed, it turns into a hard yellow or brown wall of bacteria that surrounds your gum called tarter. Before long this wall of bacteria (tartar) will turn into the first stage of gum disease: gingivitis.

Gingivitis is a mild inflammation on your gums which causes swelling or bleeding, but you may not experience any pain until the second stage of gum disease. This stage is called Periodontitis. Periodontitis is when the inflammation begins to erode the bone and tissue that holds your tooth in place. Your gums and teeth will begin to hurt, especially when you eat. Your gums may recede which will cause your teeth to move around. At an advanced stage of Periodontitis teeth may become loose and may need to be removed. It is vital for us to try to prevent gingivitis and periodontitis. Thankfully there are many foods that naturally reduce your chance of gum disease.

Foods that Prevent Gum Disease

You are what you eat is a phrase that certainly holds true in the world of oral health. The foods we consume greatly affect our oral hygiene, so it’s important to include in your diet foods that contain vitamins and minerals that will benefit your gums. There are seven main foods that possess great nutritional value for bolstering the strength of our oral health.

Dairy

You can never go wrong with dairy, especially when it comes to your gums. Milk, cheese, and yogurt are full of antibacterial properties which chase away harmful bacteria. Dairy is filled with minerals that reinforce your gums, like calcium. Calcium is vital for strong teeth and gums, and as it so happens dairy contains a lot of it. This mineral will strengthen not just your gums, but also your teeth. On top of that, dairy increases saliva in your mouth. Saliva is used to wash away bacteria and excess food, acting as a self-cleaning system.

Salmon 

Salmon contains Omega-3 and Vitamin D, which are both essential to combating gum disease. Omega-3 is a nutritional acid that reduces inflammation. This doesn’t just prevent gingivitis, but it also helps cure it. Salmon also has large amounts of vitamin D which work together with Calcium to strengthen your gums. Furthermore, Salmon is full of a mineral called phosphorus. Its benefits are twofold. Much like Vitamin D, Phosphorus assists your gums in absorbing calcium. It also rebuilds areas of your tooth enamel that have been damaged by acid.  

Vegetables

Vegetables are good for your oral health in many ways. High amounts of Vitamin C reduce inflammation and strengthen your gums. Crunchy vegetables like carrots are a great natural toothbrush. They clean your teeth by brushing away food particles and increasing the amount of saliva in your mouth. Not only do vegetables provide you with a natural toothbrush, but also natural dental floss. The loose strings on Celery work as a perfect natural floss; pulling out pieces of food that become lodged between your teeth. Just remember to get out any remaining celery strings that become stuck!  

Sauerkraut

Sauerkraut contains a helpful bacteria called lactic acid. Lactic acid prevents gum disease while at the same time encourages the healing of sores and the growth of tissue. Sauerkraut also contains vitamin K2. This vitamin’s role is activating proteins that are found in other foods. For example vitamin K2 helps your bones and teeth absorb calcium, the mineral found in dairy. Without K2 our bodies could not utilize vital minerals, such as calcium. When you begin to develop gingivitis your body will release a protein called osteocalcin which is essential to combating gum disease. However, if you do not have enough K2 then osteocalcin cannot be activated to assist in the fight against gingivitis. There are many vitamins that are essential for strong gums, but Vitamin K2 is arguably the most important.  

Nuts

Nuts have several benefits to our gums, the first one simply comes from chewing them. Due to the rough surface of its skin, nuts assist in rubbing away plaque on our teeth.  Rinsing your mouth out with water after eating a handful of almonds or cashews will help flush away any loosened food. Much like dairy and vegetables, nuts also stimulate saliva which helps wash away food caught in between your teeth. In addition nuts, especially walnuts, pecans, and hazelnuts, are a rich source of Vitamin E which reduces inflammation around the gums.  

Green Tea

The Journal of Periodontology did a study on the benefits of green tea in 2009.  The study found that men who regularly drank green tea had much better gum health than men that didn’t. The research shows the benefits most likely come from an antioxidant called catechin. Catechin attacks plaque and bacteria that have latched onto your teeth and gums. This prevents the growth of tartar. In addition, the catechins in green tea reduce inflammation and bleeding in the gums. Who would have thought that a comforting cup of tea would also protect your health!  

Conclusion

Increasing your consumption of these seven foods will protect your gums from unwanted disease. It’s easy and simple and has huge benefits both in the short and long run. Just a small adjustment to your diet will do wonders assisting you in your fight against gum disease.