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Maintaining Oral Health: What Are The 5 Essential Ingredients You Must Include In Your Diet?

Maintaining one’s oral health is essential to ensure that bacteria and germs cannot damage teeth and cause severe gum disease or tooth decay issues. While daily brushing and flossing will help, dental clinics recommend incorporating key ingredients in one’s diet to provide an additional layer of protection against harmful bacteria. In this article, we will identify five of these beneficial elements.


Dairy products are consumed throughout the world by people of all ages. The main benefit is they contain calcium, a vital nutrient for healthy teeth and jaws. This mineral helps in building bones and maintaining structure throughout the body. In the oral region, it hardens the enamel, strengthens the jaw bone and gums. A stronger enamel takes longer to be affected by tooth decay and is more resistant to chipping. Calcium also helps in lowering the risk of developing gum disease, as it increases bone mineral density. 

All dairy products contain calcium and can be consumed to maintain oral health. If a person is lactose-intolerant, they can drink fortified soy or almond milk to increase their nutrient level. 


Eggs are a staple in most breakfasts, and it is understandable why. They contain several nutrients that benefit oral health: vitamins D and K2 and phosphorus. Vitamin D helps in the absorption of calcium into the body. Therefore, it is vital to ensure that a person can have healthy teeth and gums. Vitamin K2 allows an individual to enjoy the benefits of calcium without the adverse effects. It also helps reduce the chance of getting calcium-related heart disease. Furthermore, it activates osteocalcin, a protein essential for the growth of new dentin and bone metabolism. Phosphorous works in tandem with calcium to build stronger bones and teeth. It is better to eat boiled eggs than fried or scrambled ones. They do not have any additional oil; therefore, one can enjoy the benefits fully.


Dental clinics recommend people consume this vegetable and with good reason. The nutrients broccoli provides to one’s body are numerous, and it is especially great for oral health. Vitamin C is highly beneficial to the gums as it increases the tissue’s strength and reduces gum disease risk. Kaempferol is a flavonoid that protects teeth from periodontal diseases and reduces the risk of developing oral cancer. Sulforaphane can also assist with the latter. Beta-carotene improves the synthesis of vitamin A which is also helpful in maintaining oral health. If a person plans to consume this, they need to remember that steaming broccoli will help retain the nutrients without increasing acidity. Acidic food will damage tooth enamel. 


The benefits of carrots for eyesight are well known, but it is just as good for dental care. They contain keratin and vitamin A. These two nutrients strengthen tooth enamel and help repair it if damaged. Keratin is also helpful in breaking down and eliminating plaque which can also weaken the teeth. They also contain a high amount of vitamin C. The best way to consume carrots is raw or steamed. When they are cooked or boiled, they lose some of the nutrients. 


This spice has been used for centuries to reduce toothache due to its numbing properties; however, it also has other benefits. Cloves contain eugenol, an oil that has antiseptic and anesthetic properties. It can reduce pain and is also effective against ulcers, decreasing irritation and inflammation of affected tissue while enabling quick healing. The spice also contains vitamins A and C and beta-carotene. While one can include the spice in their meals, to take the maximum benefit of cloves, one can boil them in water and consume it as a tea. To fight toothache and ulcers, one can either chew cloves or apply their oil. 

The above five ingredients are essential for maintaining one’s oral health and should be incorporated in meals. Before making any significant changes to one’s diet, it is best to consult with the dental clinic and a nutritionist. If there are any allergies or an excess of a nutrient, it could cause other health issues. 

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