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  • Writer's pictureThe Ideal Team

Nutrition & Gum Disease

Combating Gum Disease with These Nutrients

Gum disease is naturally fought by a healthy body. However, there are some nutrients that work really well to combat gum disease.

Eating foods that nourish your mouth's microbiome is key. Following the guidelines below will help you get the right building blocks in your diet.

Make sure you eat food that's high in:

  • Co-enzyme Q10 (CoQ10) is an antioxidant in your body that keeps your cells healthy. It's been found that people with enough CoQ10 have less gum disease. If you have enough of this antioxidant and gum disease, your CoQ10 levels in your gums will go up. This can slow down the progression of periodontal inflammation.

  • As a result of gum disease, your gums reorganize the tissue makeup to deal with inflammation, resulting in collagen destruction. The best way to fight this is to eat collagen-rich foods.

  • Catechins - These are antioxidants and phenols that fight diseases. Through their ability to inhibit harmful bacteria and prevent gum inflammation, catechins are effective in treating gum disease.

  • Vitamin C – Studies have found that gum disease is associated with low vitamin C levels. Vitamin C helps boost your immune system, so it can fight disease-causing bacteria and regenerate your gums. Additionally, you need Vitamin C for collagen maturation, which keeps the periodontal ligament and other tissues healthy.

  • Eating foods high in beta-carotene helps those with gum disease heal faster. Beta carotene reduces inflammation in your body because it's a provitamin.

  • Omega-3s – Omega-3s are anti-inflammatory and our bodies need them to function well. According to one study, omega-3s are inversely linked to gum disease.

Dietary Options for Gum Disease

1. Nuts and seeds high in omega 3s

The most popular of these are macadamia nuts, pistachios, and sesame seeds. It is essential that you consume omega-3 fatty acids as part of a balanced and nutrient-dense diet. It has been shown that omega-3 fatty acids have an inverse relationship with gum disease since they are anti-inflammatory. Additionally, these nuts are an excellent source of nutrients.

2. Salmon or other fatty fish

The omega-3 content of oily fish such as salmon, herring, and mackerel makes them a great source of nutrients. They have anti-inflammatory properties and are excellent for the immune system due to their oil content.

3. Grass-fed beef

It is important to be mindful of our collagen intake since we do not consume organ-meat as our ancestors did. Collagen is an important component of grass-fed beef that is beneficial in the prevention of gum disease. In addition, this feed contains a high level of omega-3 fatty acids, which is one of the reasons it is recommended by so many health experts. Grain-fed beef contains omega-6s, antibiotics, and other inflammatory, disease-causing compounds.

4. Chicken

In addition to CoQ10, chicken also contains collagen, which is both beneficial to the prevention of gum disease. The skin should not be overlooked either. Due to the high-fat content of chicken skin, many people do not eat it, however, chicken skin is packed with collagen.

5. Bone broth

Unlike in the past, we do not consume the whole animal anymore, which means we are missing out on important nutrients like collagen. However, bone broth can help you get more of this nutrient in your diet. It is becoming increasingly popular as a healthy superfood since it is a delicious way for us to get a greater amount of nutrients we are lacking in our modern society.

6. Shiitake mushrooms

In addition to lentinan, which is a polysaccharide that can only be found in this particular kind of mushroom, shiitake mushrooms also contain powerful anti-inflammatory properties. Lentinan attacks harmful bacteria responsible for gum disease, leaving other bacteria alone. Numerous inflammatory markers have been reduced in studies involving shiitake mushrooms.

7. Broccoli

There is a strong inverse relationship between vitamin C and gum disease. Broccoli is packed with Vitamin C, which acts as an antioxidant. In addition to vitamins and minerals, broccoli contains Vitamin B1, magnesium, iron, calcium, niacin, and selenium. A nutrient-dense diet must contain broccoli.

8. Red and green bell peppers

Red and green bell peppers are both high in Vitamin C, so they are an excellent addition to a diet that fights gum disease. One cup of red bell peppers contains over 3000% of your daily recommended allowance for Vitamin C. Green bell peppers contain over 200% of your daily recommended allowance for Vitamin C. For an easy and delicious boost in Vitamin C, include more bell peppers in your diet. In fact, both red and green bell peppers contain more Vitamin C than an orange.

9. Sweet potatoes

This list specifically includes sweet potatoes because of their beta-carotene content, which is an important nutrient in the fight against gum disease. Sweet potatoes contain high levels of vitamin C, vitamin B6, and manganese. This vitamin reduces inflammation and provides your body with the elements it needs to create Vitamin A.

10. Green tea

A major component of green tea is catechins. Remember catechins from above? They were a key anti-gum disease nutrient.

As well as being high in catechins, green tea has been found to have an inverse relationship with periodontal disease. The consumption of green tea has been found to be inversely associated with periodontal disease in one study involving 940 men. Meaning that those who consume green tea have a lower risk of developing gum disease than those who do not consume it.

11. Cacao

In addition, cacao contains disease-fighting catechins that help prevent gum disease. In addition to fighting cavities, plaque and tooth decay, cacao contains compounds that are more effective than fluoride at fighting tooth decay. Cacao contains a compound known as CBH that hardens the enamel of your teeth.

The best cacao to consume is raw chocolate with 70 percent or more cacao content. Also, look for low sugar content. There is a difference between the processing of cacao and cocoa. Cacao has not been exposed to high heat, is still raw, and is still containing its 300+ compounds, many of which are beneficial to your health.

12. Probiotic-containing foods

Among these foods are kefir, sauerkraut, and kimchi. The probiotics in fermented foods help to reduce gingivitis and plaque buildup in your mouth. Fermented foods may also help suppress oral pathogen growth.

Several studies have shown that fermented dairy products are able to prevent gum disease - although the cause of this may be due to an increase in calcium or to the presence of probiotics (or both).


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