A common concern for those contemplating a vegan diet is whether it could negatively impact their dental health. Since veganism excludes all animal-derived products from the diet, many wonder whether they are putting their oral health at risk. This article seeks to address this concern by exploring the relationship between vegan diets and dental health, including potential positives and negatives and how any risks can be mitigated.
Vegan Diets and Nutrient Availability
Bean, rice, and broccoli can take care of all the protein an average person needs without a shred of meat, and iron can come entirely from spinach. A healthy vegan diet is not impossible, but it does require some knowledge and planning. Lack of awareness about certain nutritional necessities can lead to deficiencies, which in turn could impact overall health, including that of the teeth and gums. Research indeed shows that vegans could face greater risks when it comes to the health of their teeth.
Importance of Calcium and Vitamin D3 in Oral Health
Calcium and vitamin D3 play a crucial role in the health of our teeth. While plenty of non-dairy foods are rich in calcium and even fortified with vitamin D, there is a challenge in obtaining enough vitamin D3, usually absorbed from sunlight and quite difficult to acquire from food sources even when not following a vegan diet. As such, vegans need to ensure they are either getting enough sun exposure or supplementing with vitamin D3 to maintain their oral health.
Consequences of Deficiencies
People following a vegan diet who fail to take adequate protein, vitamins B12, D3, and calcium may encounter oral health problems such as weakening of teeth, gum disease, tooth decay, and canker sores.
Pros of Vegan Diets on Dental Health
Contrary to popular belief, a well-planned vegan diet can actually have a positive impact on dental health. Fruits and vegetables not only provide a range of vitamins and minerals but, when eaten raw, can also help to clean teeth and gums, leading to better oral hygiene.
High in Fibre
One of the determinants of dental health is saliva production, as saliva helps to maintain a healthy pH balance in the mouth, crucial in fighting off harmful bacteria. Foods high in fiber, often a hallmark of a vegan diet, stimulate saliva flow. Plus, the act of chewing fibrous foods can naturally clean your teeth and gums.
Best Foods for Dental Health on a Vegan Diet
- Nuts and Seeds: They are rich in protein and contain healthy oils that can help to keep your teeth and gums healthy.
- Fruits: Especially apples. The action of eating an apple produces saliva, which rinses away bacteria and food particles. The fibrous content of apples also stimulates gum health.
- Leafy Greens: High in calcium which promotes oral health.
Conclusion
The key to achieving and maintaining good oral health is to consume a well-rounded, nutrient-rich diet, pay attention to proper, regular oral hygiene, and make frequent visits to the dentist. Those on a vegan diet should pay particular attention to their intake of vital nutrients and consider taking supplements if necessary, to ensure they meet their daily requirements and keep their teeth and gums healthy.