Download Adult Nutrition and Your Dental Health

Adult Nutrition and Your Dental Health Tooth decay occurs among all populations of the world. Some more primitive people from remote areas who live under more natural conditions show less tooth decay than populations in developed nations. However, when these primitive people come into contact with civilization, an increase in tooth decay commonly occurs. It is believed that the major cause for this is the change in their diet; they eat more SIMPLE SUGARS and SOFT, PROCESSED FOODS than they did before. The formation of dental cavities depends on a number of factors: 1.
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Type of sugar eaten Mouth bacteria (chemical make‐up of saliva in your mouth Stickiness/consistency of food Frequency of food eaten Saliva production SUGAR is an easy word used to describe a large group of energy nutrients in our diet called CARBOHYDRATES. The other nutrient groups are FAT, PROTEIN, VITAMINS, MINERALS and WATER. Carbohydrates This group of nutrients is the main source of energy for all our bodily functions. Nutrients are also necessary for the digestion and assimilation of other foods. The easiest way to remember this group of foods is that they all originally grew from plant life. This includes all fruits, vegetables, grains, nuts and legumes. Their principle makeup contains sugars, starches and cellulose, or the fiber of the food. When you see or hear the term “complex carbohydrates,” it refers to the foods listed above that are in their most natural state. Once carbohydrates become over‐processed, the delicate balance of their original composition has been altered and they are then considered empty carbohydrates; they are too quickly absorbed in the body, and much of their nutritional value is disturbed. Diets high in these refined carbohydrates are often low in vitamins and minerals, and definitely have lost much of their fiber content. The best choices of carbohydrates are those most closely related to their natural state, and should make up the majority of our food selections in our daily eating programs. The carbohydrate group that affects your dental health directly is made up of many different types of ‘sugar’. An easy way to find out whether or not your grocery item contains ‘sugar’ is to read the label for any word that ends in ‘ose’. The following ‘ose’ indicates that this is a ‘sugar’. Examples: sucrose, glucose, lactose, fructose, mannose, arabinose We commonly think of sugar existing only in the form of table sugar from the sugar cane plant. This type of sugar is called SUCROSE. Thus, sucrose is the most commonly used ‘sugar’ as we add it to 1 cakes, cookies, pies, bread, yogurt, ice cream, some canned food, etc. Sucrose tends to produce more cavities than the other ‘sugars’ because it is a simple sugar. The many types of carbohydrates or ‘sugars’ are divided into two categories: simple sugars and complex sugars. SIMPLE SUGARS The term SIMPLE SUGAR means that the sugar exists by itself or is linked to one other sugar molecule in foods. Some of the sugars that belong to this group are glucose, sucrose, fructose, lactose and galactose. Foods with a high content of simple sugars include: table sugar, candy, cookies, cakes, tarts, ice cream, donuts, brownies, gum, fruit, honey, some breakfast cereals, some canned foods, etc. COMPLEX SUGARS This group is commonly referred to as STARCH. It is made up of many small ‘sugar’ molecules linked together. It takes the body quite a while to digest this complex sugar. Digestion will break this COMPLEX SUGAR down, producing a mass of smaller SIMPLE SUGARS. Saliva begins this breakdown in the mouth, but most of it occurs in the stomach. Foods with a high content of complex sugars include: vegetables, fruit, grains – rice, flours, bread and legumes, lentils, soybeans, etc. The SIMPLE SUGARS cause the most harm to the teeth. However, it has been found that all forms of carbohydrates, including starch, can cause cavities in the presence of the right bacteria. Dental cavities have been recognized as a disease. This disease is caused by the mixing of mouth bacteria and simple sugars, producing an acid which “eats” into the enamel of the teeth. The bacteria are found in the plaque on the teeth. When no carbohydrate food is eaten, then acid production is minimal. When a carbohydrate food is eaten, especially a simple sugar, then the bacteria consume the sugar and form an acid which decays the teeth. These bacteria produce acid when any sugar is present, but even more when SUCROSE is present. Whether or not a cavity forms does not seem to depend exclusively on the amount of sugar we consume, but rather the physical form of the food (sticky vs. liquid) and frequency at which the foods are eaten (between meal snack vs. part of a meal). The increasing frequency of eating and/or snacking on items with sugars (snack items: pastries, cookies, cakes) and flour (starch) may be the most important reasons for cavity formation. The longer the tooth remains in a sugary environment, as when sticky candies adhere to the tooth or when sweet food is eaten frequently, the more time there is for the bacteria to act on the sugar to produce the acid that will cause tooth decay. For this reason snacking between meals, especially on foods containing simple sugars must be discouraged. SALIVA in your mouth helps to clear ‘sugar’ from the teeth. Chewing leads to saliva production. Likewise, the longer you chew food, the more saliva produced and the more “diluted” the sugar becomes. Therefore foods that don’t require a lot of chewing but are high in simple sugars can cause greater tooth decay than a food that requires a lot of chewing. 2 Fats Fats or lipids are the most concentrated form of energy in the human diet. One gram of fat will yield approximately nine calories to the body, whereas proteins and carbohydrates yield four calories per gram. Saturated fatty acids are those that are usually hard at room temperature and, except for coconut and palm oils, come from animal sources. Unsaturated fatty acids, including polyunsaturated fats, are usually liquid at room temperature and come from vegetable, nut, or seed sources. When a fatty acid undergoes hydrogenation, such as in margarines and shortenings, they become more saturated and are not as easily broken down in the system. Other sources that provide fats are eggs, milk products, and cheese. In addition to providing energy for the body, fats are the carriers of fat‐soluble vitamins such as vitamin K, D and E. We need fat deposits to surround and protect such organs as the kidneys, heart and liver. Fat also acts as an insulator, helping our bodies regulate temperature changes. These deposits also surround and support the skeletal and muscle systems. When excessive amounts of fat are consumed in the diet, these fat deposits no longer act as just a support system, but indeed actually impede the efficient functioning of all our body processes. Because fats are a concentrated form of nourishment, we again need very little in our diets to remain healthy. Fats form a protective film on the surface of the teeth. This layer acts as a barrier between the bacteria and carbohydrates. In a small way, this can help to reduce cavity production. However, fats can cause other problems with your health such as high blood pressure, heart disease, etc. Foods with a high content of fats include: butter, margarine, oil, peanuts, meat, poultry, fish, egg yolk and dairy products. Protein Foods that contain all of the essential amino acids that the body can’t manufacture on its own are considered complete proteins. The body requires approximately 22 amino acids to make human protein. All but eight of these acids can be produced in the adult body. Complete proteins are red meats, chicken, turkey, pork, fish, eggs and dairy products. If we choose small amounts of these proteins and eat healthy choices of complex carbohydrates, we will not have to worry if we are getting enough protein. If adequate protein is not available during the periods of gestation, childhood and adolescence, proper teeth development and mineralization does not occur. This will make the teeth more susceptible to tooth decay. Foods with a high content of protein include: eggs, meat, poultry, fish and dairy products. Vitamins/Minerals Vitamins are organic food substances found in living things, plants and animals. Minerals are nutrients that are found in the body and in food and can be from organic or inorganic combinations. If we eat healthy, natural foods, we will take in vitamins and minerals. 3 What do they do? Vitamins are essential to most of the metabolic functions. They help convert fat and carbohydrates into energy, and they assist in the formation of strong bones and tissue. Minerals are found in all tissues and internal fluids of living things. They are necessary components of our bones, teeth, tissues, muscles, blood and nerve cells. They help to maintain each of these to maximum efficiency. CALCIUM and PHOSPHOROUS The enamel of a tooth has a significant amount of these two minerals. Most of the calcification takes place in the last two months of gestation, so it is important that the mothers’ intake of calcium and phosphorous is adequate during this period. Products with a relatively high content of calcium: milk and milk products, sardines, canned fish, oysters, broccoli and turnip greens. Products with a relatively high content of phosphorous: cheese, egg yolk, milk, fish, poultry, whole grain cereals, nuts and legumes. FLUORIDE Fluoride is another mineral that helps to strengthen teeth. During the period of gestation, fluoride does not cross the placenta in large enough amounts to warrant the mother taking extra fluoride in her diet. The best results are seen when fluoride is taken from birth to 18 years of age. Many vitamin supplements a pediatrician will recommend for an infant will contain adequate fluoride. Be sure to ask your pediatrician about this. Foods with a relatively high content of fluoride: fluoridated water, tea, coffee, rice, soybeans, spinach, gelatin, onion and lettuce. VITAMINS VITAMIN A: There is no conclusive evidence that Vitamin A plays a role in preventing tooth decay. However, it is a vital factor in the formation of dental enamel and dentin. Foods which contain vitamin A: liver, kidney, milk fat, egg yolk, yellow and dark beans, green leafy vegetables, apricots, cantaloupe and peaches. VITAMIN C: It has not been found that a lack of vitamin C makes a person more susceptible to tooth decay. However, vitamin C is known to be important in the building of teeth and the maintenance of gums. A deficiency in vitamin C will cause the gingiva (gums) to be friable and possibly swollen. The gums may bleed readily and not heal as readily. Foods which contain vitamin C: citrus fruits, tomato, melons, peppers, greens, raw cabbage, strawberries, pineapple and potatoes. VITAMIN D: This vitamin may have a role in preventing cavities because it helps to calcify the teeth by causing the addition (deposition) of calcium and phosphorous into the tooth. Foods which contain vitamin D: liver, egg yolk, salmon, tuna fish, sardines and sunlight. 4 Water This nutrient is listed as No. 1 because it is the most important. The body can survive without food for days and, for some, weeks. Without water, however, we would soon perish. Contrary to popular belief, you should not substitute coffee, tea, soft drinks, etc. for good, plain water. Although these drinks are made with water, your body has to work extra hard to break down the chemistry of these drinks to get to the water it really needs. Some drinks can contain chemicals that may be harmful to your system when used in excess. So, what does water do for you? It aids digestion, absorbs foods, aids circulation, excretion of waste products, transports the other nutrients throughout the body, helps the liver metabolize fat, maintains proper muscle tone, prevents dehydration, feeds the skin and supports the skin tissue during weight loss. The average adult needs approximately eight 8 oz. glasses of water a day. When you’re losing weight, you may require even more. If you have any questions, check with your physician. Some Basic Nutrition Tips Depending upon body height, weight, frame, metabolism, and activity level (e.g. amount and type of regular exercise), the daily caloric requirements for an average person are: 1,000‐1,500 to lose weight, 2,000‐2,500 to maintain weight, and 3,000 to gain weight. Of these daily calories, 50‐60% should be carbohydrates (with a maximum of 10% from sucrose); 20‐25% should be proteins (mainly from low‐fat meats, fish, poultry, dairy products, and vegetables and legumes); and 15‐20% should be fats (divided amount polyunsaturated, monounsaturated, and saturated). The maximum daily intake of cholesterol should be 300 mg. Remember: a single egg yold has about 240 mg of cholesterol. 30‐50 mg of dietary fiber should be ingested, including approximately equal amounts of water‐soluble (found in oat bran, fruits) and water‐insoluble (found in wheat bran) types. In addition, 8‐10 glasses of water (including fruit juices and soups but not alcoholic beverages) should be ingested. SUMMARY The above statements are a brief guide to healthy dental nutrition: 
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Restrict excessively sweet foods – jams, jellies, candies, sugar, sugared pop, sticky candy, cakes, etc. (SIMPLE SUGARS) Limit between‐meal snacking to reduce the amount of time the teeth are in a sugary environment. Increase saliva production to cleanse the teeth by chewing rough, course foods such as raw carrots, lettuce, celery, apples, and most fruits and vegetables (COMPLEX SUGARS). Also, chew your food thoroughly. Avoid the thicker, more gelatinous foods which adhere to the teeth as these are likely to produce more tooth decay. And, of course, practice good oral hygiene: 
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Brush teeth after each meal. Daily flossing removes plaque buildup (bacteria) and food from between the teeth. 5