Maintaining healthy teeth and gums requires not only brushing and flossing, but also eating wholesome, nutritional meals that promote dental and overall health.

Maintaining healthy teeth and gums requires not only brushing and flossing, but also eating wholesome, nutritional meals that promote dental and overall health. Here are ten food habits that can help keep the teeth strong and healthy:
1. Eat Crunchy Fruits and Vegetables
Crunchy fruits and vegetables, like apples, carrots and celery are excellent for  teeth. Their texture helps scrub away plaque and food particles while chewing. Additionally, they stimulate saliva production, which naturally cleanses the mouth and neutralizes harmful acids.
 2. Incorporate Dairy Products
Dairy products like milk, cheese and yogurt are rich in calcium and phosphates, which are essential for maintaining strong teeth. These foods also help to balance the pH levels in the mouth, reducing the risk of cavities.
3. Limit Sugary Foods and Drinks
Sugar is one of the main culprits behind tooth decay. Bacteria in the  mouth feed on sugar, producing acids that erode tooth enamel. Try to limit the intake of sugary foods and drinks, especially sticky candies and sodas, which can cling to the  teeth and cause prolonged exposure to sugar.
4. Stay Hydrated with Water
Drinking water throughout the day helps wash away food particles and bacteria. Water also dilutes acids produced by bacteria in the mouth, protecting teeth from decay. Fluoridated water, in particular, can help strengthen enamel and prevent cavities.
 5. Choose Foods Rich in Vitamin C
Vitamin C is vital for healthy gums. It helps strengthen blood vessels and reduces inflammation, which can help prevent gum diseases. Incorporate citrus fruits, strawberries, bell peppers  and broccoli into the diet to boost vitamin C intake.
6. Eat Foods High in Phosphorus
Phosphorus is another mineral that is important for dental health, as it helps maintain strong teeth by protecting and rebuilding enamel. Foods rich in phosphorus include fish, eggs, nuts and lean meat.
7. Snack on Nuts and Seeds
Nuts and seeds, such as almonds, walnuts and chia seeds  are not only high in protein and healthy fats but also rich in calcium and phosphorus. These nutrients help to strengthen teeth and protect against decay.
8. Mouth Wash
Mouthwash is a liquid that is used to rinse the mouth. It helps to keep mouth clean by reducing germs, freshening the  breath and can also help to strengthen teeth or soothe gums. There are different types of herbal mouthwashes which provide alkaline medium and thereby prevent the growth of microorganisms in the mouth. They also prevent the loss of minerals from the teeth surface. Common mouth washes are Triphala kwath, Haldi kwath and Khadir kwath.
9. Ingest Whole Grains
Whole grains, like brown rice, whole wheat bread and oats are packed with nutrients, including B vitamins and iron, which support healthy gums and overall oral health. They also provide fiber, which helps keep the digestive system healthy.
10. Brush with Herbal Twigs 
Herbal twigs are small, woody sticks from some plants that are used as  traditional remedies for managing the diseases of teeth, gums and oral cavity. These twigs can be used for their healing qualities. Some common examples include Cinnamon, Rosemary, Ginseng, Neem, Guava, Mango and Babul twigs.
11.  Avoid Frequent Snacking
Constant snacking can increase the amount of acid in the  mouth, as bacteria feed on food particles left behind. Try to stick to regular meals and limit snacks to help reduce the risk of tooth decay. If you do snack, choose tooth-friendly options like raw vegetables, cheese or nuts.
12. Limit Acidic Foods and Drinks
Acidic foods and drinks  like citrus fruits, tomatoes and vinegar, can erode tooth enamel over time, leading to sensitivity and cavities. While it’s okay to enjoy these in moderation, try to balance them with less acidic foods and rinse the mouth with water afterward.
By incorporating these food habits into the daily routine, one can help protect the teeth and maintain a healthy, beautiful smile. Remember, a balanced diet combined with good oral hygiene practices, is a key to keep the teeth and  gums healthy always.
Assistant Professor,
Department of Shalakya Tantra
Dayanand Ayurvedic College, Jalandhar.
Mob.: 9872331686