Food is the topic where people bond and humans have a very intimate relationship with food. Be it for mental or systemic health, satisfying cravings is one's primary goal. But it is also essential to be mindful of what we are actually eating. The key to one's dental health lies in it. Food has been one of the main factors that affect dental health. Sugar-containing foods and beverages have always been seen as a root cause for deteriorating dental health. But not all foods are bad for your dental health. Some of them actually do more good than bad to your teeth. So let’s look into a few foods that are actually beneficial to dental health.  Cheese: YES.. say cheese.. because it’s one of the richest sources of calcium, and teeth are made of calcium. Casein, a milk protein, is essential for fortifying enamel and is rich in cheese. Casein is used in tooth mousse, which helps in protection against caries and helps in calcifying enamel. Calcium is the main component of hydroxyapatite crystals that form the structure of teeth. Chewing cheese will also improve salivation, thereby helping in washing away food and bacteria that are stuck around teeth. So, next time when hungry, grab a small piece of cheese and chew away (but be mindful of the portions that you eat, balance is the key) Milk: Also a rich source of casein and calcium, fluoridated milk when supplied in schools helps in controlling caries. It also helps in maintaining optimum pH levels in the mouth, thereby protecting teeth from bacterial enzymes. Curd: Being a probiotic itself, it helps in maintaining ph levels in the mouth and is also a good source of calcium.

Crunchy vegetables: Yes, vegetables like celery, green leafy vegetables, cucumbers, and carrots are good sources of fiber. They act as natural dental floss by helping in removing the food stuck around or in between teeth. Also, when chewing these veggies, the saliva produced helps in washing away bacteria around teeth. Choosing these over sugary snacks helps you keep your weight in check, helps you stay hydrated, and helps you maintain good oral hygiene. Apple and pears: Fruits having crunchy texture are better eaten than taken in the form of juices. The crunchy texture is actually fiber which helps in clearing out food debris around teeth, stimulates the saliva, and also provides good massaging action around gums. This massaging action helps in good blood flow in gums which helps in maintaining good periodontal health, thereby stronger teeth. Citrus fruits: Citrus fruits are a very good source of vitamin C. Vitamin C is the key component for maintaining gum health and healing oral ulcers. Vitamin C aids in collagen production, which helps in healing gums and other oral ulcerations. Hence eating citrus fruits helps in keeping oral health in check. Additional advantage: Eating these fruits makes you look young because collagen is present in your skin too. As you get older, the number of collagen decreases and hence the wrinkles. So it is actually 2 birds with one stone, do not hesitate to choose fresh citrus fruits over candies. But be mindful of the effects of citric acid on teeth as it can erode the tooth structure. A quick tip: rinse your mouth with fresh water after having citrus fruits. This helps to minimize the action of citric acid on teeth. Coffee and tea: UNSWEETENED coffee and tea may have some health benefits when consumed moderately. Coffee and tea are plant-based and contain chemicals called polyphenols. These polyphenols have many health benefits like lowering inflammation, reducing the risk of heart diseases, lowering blood sugar levels, and having antioxidant properties which prevent cell death. Hence consuming coffee and tea (black or green) occasionally is actually beneficial for oral health. Don't consume these beverages frequently as they might lead to tooth staining and erosion of teeth. Adding sugar to these beverages might increase the risk of dental caries. Water: Undoubtedly elixir of life, the most important beverage as the human body itself is composed of 70% water. Water helps you stay hydrated, avoid bad breath, avoid xerostomia (dry mouth), maintain good gum health, and wash away bacteria that is stuck to teeth. So keep chugging water as frequently as possible. Meats: Rich sources of fiber, protein, and omega 3 fatty acids. Chewing meats helps in stimulating saliva, massaging gums, and fibers in meat act as natural floss clearing out food debris around teeth. Hence it is important to make them a part of a balanced diet.

Foods to avoid: Foods containing processed sugars and sugar-containing sodas often lead to decreased pH in the mouth, and hence they should be avoided to maintain good dental health. Quick tips from the dentist: *Restrict snacking *Choose healthy snacks that are beneficial to systemic and oral health *Keep drinking water *Rinse your mouth after eating candies, citrus fruits *Choose gum that is sugar-free *Brush twice daily and floss once daily *Half-yearly checkups with your dentist help to keep oral health in check FOOD is an integral part of human health, and one cannot separate man from food. It’s always in the choices of food that we make rather than the impact of food itself on our dental health. Now that you know which foods are beneficial for dental health, be wise when you choose a snack next time.