The American Academy of Cosmetic Dentistry (AACD) has compiled several studies in a new free e-book Recipes for a Healthier Smile that shows certain foods are actually chockfull of beautifying benefits for our teeth and gums.
For example, did you know that basil can reduce bacteria (think: bad breath) in your mouth? Or that cheese can prevent tooth decay?
“A lot of people separate the mouth from the rest of the body,” explains Shawn Frawley, general dentist in Beverly Hills and co-author of AACD’s e-book, “but the mouth is really connected to [your health]."
That means the same types of foods that can help stave off cancer, diabetes, obesity and heart disease can also help prevent common oral health problems, like tooth decay, gum disease and cavities.
“What’s basically good for the body as a whole is good for your mouth, too,” says Dr. Frawley. “That means, plant-based foods, like vegetables, whole grains, legumes and beans, which are high in vitamins, minerals and antioxidants.”
Most foods in a plant-based diet are beneficial. Take celery and kale. “Celery is very helpful because its fibers have that stringiness to them,” he says. “Chewing it helps to clean the teeth—almost like the bristles of a toothbrush.” As for kale, it’s loaded with antioxidants and anti-inflammatory nutrients, which promote gum health.
Calcium-rich foods are also good for your teeth, but don’t be fooled by the myth that milk is best, according to Frawley. Although it’s true that foods high in calcium prevent decay, milk can have a lot of natural or added sugar in it. Other good sources of calcium include tofu, calcium-fortified soy milk and collard greens, according to the USDA.
Adds Frawley: “We look at food to get us by, but it can really help benefit us and heal the body from a lot of chronic diseases and infections. A lot of medical providers look to drugs to do that, but we have those healing powers right in front of us with the foods we eat.”
Ready to get a brighter, healthier smile? Try these recipes from the AACD to boost your oral health:
Breakfast: Kaleberry Smile Booster Smoothie Recipe
Recipe by Dr. Shawn Frawley
- 1 banana
- 8 ounces brewed green tea (plain, chilled)
- 4 ice cubes
- 1⁄2 cup frozen blueberries
- 1⁄2 cup frozen strawberries
- 4 kale leaves
- 1⁄4 cup Greek yogurt
- 1 teaspoon sugar alcohol sweetener
Brew green tea and chill. In a blender, add ice, green tea, Greek yogurt and kale. Blend until no large pieces of kale are visible. Add the other ingredients and blend until all ingredients are well incorporated.
Lunch: Crunchy Chopped Salad Recipe
Recipe by Karen D. Krchma
1 cup celery, chopped
1⁄4 cup red pepper, chopped
1 tbsp onion (red, green or white) finely chopped
4 leaves fresh basil, chopped, or 1⁄4 tsp dried basil
2 drops natural sweetener, or 1 tsp honey, to taste
1 tsp raspberry vinegar
1 tsp cold pressed extra virgin olive oil (optional)
Sea salt, a pinch or two to taste
Fresh ground peppercorn, a pinch or two to taste
Chop the vegetables and basil, if using fresh, and place in a medium bowl. If using dried basil, keep in a separate bowl.
In a small bowl, mix the vinegar, stevia (or honey), salt, pepper, olive oil (optional), and 2 teaspoons of water. Add dried basil if using this instead of fresh. Stir and pour over vegetables. Toss well to coat.
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