If only your teeth could talk!
If your teeth could talk, they would thank you for every bite of a crunchy apple and scream in despair every time you drink a soft drink. But since we haven’t yet reached that genetic evolution, it’s up to you to realise what strengthens them and what destroys them. The problem? Not everything is as obvious as it seems.
You might think that only sweets are bad for you, or that avoiding soft drinks is enough to keep your enamel intact. Wrong. Science shows that there are foods that, without you realising it, are eating away at your teeth and others that, without getting enough credit, are keeping them strong and healthy. Shall we?
Tooth Enamel Superfoods
Tooth enamel is 96 per cent mineral – the hardest substance in the human body. But hard doesn’t mean indestructible. The good news? There are foods that not only protect this shield but also help it regenerate.
1. Cheese – The Saliva Superhero
Yes, it’s official: you can eat cheese with a scientific excuse. Rich in calcium and phosphorus, it helps remineralise enamel and, even better, stimulates saliva production. And why does that matter? Because saliva regulates the pH of the mouth and neutralises acids that corrode teeth. A study published in the General Dentistry Journal revealed that people who eat cheese regularly have less dental erosion.
2. Green Tea – The Mouth’s Natural Antibiotic
The flavonoids in green tea fight bacteria that cause tooth decay and gingivitis. What’s more, a study in the Journal of Periodontology showed that regular consumption of green tea is associated with healthier gums. But beware: if you overdo it, the tannins can stain your teeth. So, green tea yes, but without turning yourself into a walking kettle.
3. Dark Chocolate – Yes, you read that right
No, we’re not joking. Dark chocolate (with at least 70 per cent cocoa) contains theobromine, a compound that strengthens enamel and fights oral bacteria. In fact, a study published in the Caries Research Journal suggests that theobromine may be more effective than fluoride in preventing tooth demineralisation. Before you think about devouring an entire bar, remember that this only applies to pure chocolate, without sugar or milk.
4. Fatty Fish – The Invisible Shield Against Caries
Salmon, sardines and tuna are rich in vitamin D, which is essential for the body to absorb calcium and phosphorus. A deficiency in this vitamin can lead to weaker teeth that are prone to cavities. In addition, omega-3 fatty acids help reduce gum inflammation, lowering the risk of periodontitis.
5. Crunchy Apples and Vegetables – The Natural Toothbrush
Have you ever heard that eating an apple is like brushing your teeth? Not quite, but chewing these foods stimulates the production of saliva and helps remove food debris. In addition, they contain fibres that naturally ‘scrub’ the teeth, which can help keep the surface cleaner between brushings.
The nail polish villains you didn’t even suspect
Now comes the hard part. Yes, you already know that sweets and soft drinks are bad. But there are other culprits that could be attacking your teeth without you realising.
1. water with lemon – acid disguised as healthy
Many people drink lemon water thinking they’re having a miracle detox. But the reality is that the pH of lemon juice is around 2.0, making it extremely corrosive to tooth enamel. To put this into context: sulphuric acid has a pH of 1.0. If you’re going to drink lemon juice, at least use a straw and don’t brush your teeth straight afterwards – you’ll only be spreading the acid further.
2. Kombucha – The Hipster Enemy of Nail Polish
The trendy fermented drink may be great for your gut, but it’s terrible for your teeth. It’s acidic and contains natural sugars that feed oral bacteria. The Journal of Dental Research has already warned that fermented drinks with low pH cause dental erosion. So if you’re a fan of kombucha, try to drink it in moderation and rinse your mouth out with water afterwards.
3. White Bread – The Sugar You Didn’t Know You Were Eating
The refined carbohydrates in white bread turn into sugar as soon as they enter the mouth. Worse still, their sticky texture causes them to stick to your teeth, creating the perfect environment for bacteria that cause cavities. If you don’t want to give up bread, opt for wholemeal, which has fibres that help remove residues and less glycaemic impact.
4. Vinegar – The Silent Acid
Do you use vinegar on your salad every day? You might want to rethink that. Acetic acid wears away tooth enamel over time, making teeth more sensitive and prone to cavities. An alternative? Limit consumption and drink water afterwards to neutralise the acidity.
5. Sugar Free Drinks – The pH Lure
‘If it’s sugar-free, it’s okay,’ you think when you drink that zero-sugar soft drink. But there’s a detail that few people know: most sugar-free drinks are still extremely acidic. The pH of some diet soft drinks can be as low as 3.2 – enough to erode enamel over time. So even if it’s sugar-free, drink it in moderation.
How to Maintain Balance?
Now that you know the heroes and villains of your diet, how can you protect your smile without living in a food bubble?
- Drink water often – it helps clean teeth and neutralise acids.
- It includes sources of calcium and phosphorus – essential for remineralising enamel.
- Avoid constant snacking – the more often you eat, the more bacteria have a chance to attack.
- Escovar os dentes na altura certa – se tiver consumido algo ácido, espere pelo menos 30 minutos antes de escovar os dentes.
- See your dentist regularly – prevention is always easier than treatment.
What you eat can be your greatest ally or your worst enemy when it comes to dental health. But now you have enough knowledge to make smarter choices. And if you want a professional opinion on the state of your enamel, book a check-up – your teeth will thank you!
Scientific references
1.Moynihan, P., & Petersen, P. E. (2004). Diet, nutrition and the prevention of dental diseases. World Health Organization Bulletin. Link
This study by the World Health Organisation explores the relationship between diet, nutrition and the prevention of dental diseases, highlighting the importance of a balanced diet for oral health.
2.Sheiham, A. (2001). Dietary effects on dental diseases. Public Health Nutrition, 4(2B), 569-591. Link
This article discusses the effects of diet on dental disease, highlighting which foods contribute to oral health and which can be harmful.
3.Hara, A. T., & Zero, D. T. (2008). The caries environment: saliva, pellicle, diet, and hard tissue ultrastructure. Dental Clinics of North America, 52(3), 455-467. Link
This study addresses the cariogenic environment, including the role of saliva, diet and hard tissue structure in caries formation, providing insights into how different foods affect tooth enamel.
