You may know that a poor diet can increase your risk of getting cavities, but were you aware that it also puts you at higher risk of mouth infections?

Good nutrition is necessary to both oral and overall health. Your mouth depends on healthy nutrients from your diet, just like the rest of your body. In fact, as some tissues in your mouth renew themselves very quickly, a lack of nutrients often shows here first. It can be difficult for these tissues to resist infection without certain nutrients. You may be at higher risk of gingivitis (gum infection). This can lead to periodontal (gum) disease, where the gums detach from the teeth. Even the bone holding the teeth in place may break down.

Gum disease is a major cause of tooth loss in adults. Poor diets do not directly cause periodontal disease. However, the disease may progress more quickly and be more severe if you are missing certain nutrients. Even those wearing dentures still need to eat a healthy diet to keep the mouth healthy.

Why do I need healthy teeth and gums?

You are never too old to have healthy teeth and gums! Problems in your mouth can make it painful and hard for you to chew. This makes it even more difficult to get a balanced diet.

Research has shown a link between diseases in the mouth and other health problems. Germs in plaque, the sticky film on teeth, can travel from your mouth to your bloodstream and increase your risk of heart disease and stroke. These germs can also travel to your lungs and cause lung infections. Diabetes can put you at higher risk of gum disease. In turn, gum disease can make it harder to control blood glucose, increasing your risk of diabetes complications.

Nutrients and Oral Health: All nutrients help to promote good oral health, but the following are the most important.
Nutrient	Effects of deficiency in oral health	Best food sources
Vitamin A	Dry mouth Slow healing	Dark green and orange vegetables & fruit (except oranges) Eggs Fortified milk Liver
B-Complex Vitamins	Burning mouth or tongue Cracks at the corners of the mouth (anglular cheilosis) Loss of taste and appetite Inflamed gums (gingivitis)	Meat, poultry, fish and eggs Milk and milk products Enriched grain products
Vitamin C	Spongy, bleeding gums Slow healing	Oranges, grapefruit, tomatoes, strawberries Peppers
Calcium	Increased risk of periodontal (gum)disease with bone loss	Milk, cheese, yogurt Enriched soy beverages Kefir Almonds, dried beans and legumes (though not as well absorbed as other sources)
Vitamin D	Aids in calcium absorption so deficiency can increase your risk of periodontal disease	Fortified fluid milk Fatty fish (eg. salmon) Egg yolk
Protein	Increased risk for infection Smooth, swollen tongue Cracks at the corners of the mouth (anglular cheilosis)	Meat and alternatives Milk and alternatives
Iron	Smooth shiny tongue Painful oral cavity Cracks at the corners of the mouth (anglular cheilosis)	Meat (especially red meat) Dark green leafy vegetables Legumes
Zinc	Poor healing Thickened tongue Loss of taste and appetite	Meat, fish, poultry, eggs
Magnesium	Swollen gums Fragile jaw bone	Milk and alternatives Legumes and nuts Whole grains
NOTE: Foods provide much more than just vitamins and minerals. It is best that nutrients come mainly from food sources, but supplements may be useful for some people. Please check with your doctor or a registered dietitian to see if a supplement is appropriate for you.

What about cavities?

Germs in plaque use sugar in your food to make an acid that eats away at the outer layer (the enamel) of your teeth. Over time, this creates cavities (holes in your teeth). The more often you have foods or drinks containing sugar, both natural and added, the higher your risk. Every time you eat or drink something with sugar in it, you feed these germs. This increases the amount of time your teeth are exposed to the acids.

Older adults can be at higher risk of getting cavities for certain reasons.

As people age, it is common for gums to recede (pull away from the teeth), exposing the roots. As roots do not have enamel to protect them, it is easier for them to decay.
Certain medications can make the mouth dry. Without the protection of saliva, cavities are more likely to form.
Cavities form more easily around fillings and dental work where it can be hard to clear away food and plaque.
Conditions like arthritis can make it challenging to brush and floss teeth effectively.

How can I protect my oral health?

Follow Canada's Food Guide (www.healthcanada.gc.ca/foodguide). Eat a wide variety of foods to be sure you get all the nutrients you need for a healthy mouth and body.
Limit foods and drinks with added sugar. For instance, candy, pop, fruit drinks, and sweet baked goods contain lots of sugar, but few nutrients. Check food labels and try to choose products low in added sugars.
Many foods, such as fruit, breads, cereals and even milk, contain sugar that can feed the germs in your plaque. However, you still need to eat these foods. They are healthy choices and provide many important nutrients. If possible, include them with meals. You have more saliva during a meal, which cleans your mouth and reduces the effects of acids.
Limit how often you snack between meals. Sweet sticky foods like chocolate, chewy candies, sweetened baked goods and dried fruit are hard to brush off your teeth. They are particularly poor snack choices. Vegetables, nuts, seeds, cheese, and popcorn without added sugar make good snacks since no acid is produced.
Watch what you drink! Use artificial sweeteners in tea or coffee instead of sugar or honey. Limit sweetened fruit drinks, fruit cocktails, punches and regular pop. Frequently sipping on acidic liquids like fizzy drinks, sports beverages and citrus fruit juices can thin tooth enamel. This gives you less protection against cavities. If you are thirsty between meals, drink water!
If your mouth is dry, be sure to drink lots of water. Take a sip after each bite of food. Add sauces and salsas to moisten foods. Avoid mouthwash that contains alcohol. Ask your dentist about artificial saliva products.
You may find that food does not taste as good as it once did. If you have a poor appetite, it is especially important to choose healthy foods and limit those low in nutrients. Meals that offer a variety of tastes, textures, colors and shapes can make eating more enjoyable. Take it easy with the salt shaker! An extra dash of herbs and spices can make food taste better.
If you have trouble chewing, choose soft foods that are healthy. For instance, cooked vegetables and soft or canned fruit with no sugar added may be easier for you to eat. Try mincing meat that is hard to chew. Choose soft options like poultry, legumes (beans and lentils), fish, eggs, tofu and nut butters. Make smoothies with milk or yogurt, fruit and added protein like skim milk powder or soft tofu.
If you are on a limited income, you might feel you cannot afford to buy healthy foods. Use flyers to check for weekly specials and look for low-cost options from the food guide. Check if there is a community kitchen in your area.
If you have trouble grocery shopping or preparing meals, do not be afraid to ask for help from friends or family. Take advantage of home delivery services. Programs like Meals on Wheels also deliver healthy meals to your home.
If you cannot always eat a healthy diet, consider taking a multivitamin and mineral supplement. Supplements are not a substitute for healthy eating, but they can offer some insurance. Many supplements are on the market, so check with your doctor or a registered dietitian to make sure you get the right one for you. A registered dietitian can also give you advice on how to improve your diet.
Brush your teeth with fluoride toothpaste at least twice a day. Clean between your teeth daily with floss. Brushing and flossing helps remove food and plaque, keeping your teeth and gums healthy. If you have trouble brushing and flossing, your dentist or dental hygienist can give you suggestions.
When you cannot brush, chew sugarless gum (especially one containing xylitol) or a small piece of cheese after a meal or snack to stop the acid attack. As an added bonus, cheese provides nutrients that keep your bones, including your jawbones, healthy!
If you wear dentures, have your dentist check them to be sure that they fit properly.
Visit your dentist and dental hygienist regularly. They can help prevent problems in your mouth or treat issues early if they do occur.

Good eating habits and proper nutrition are key ingredients for healthy aging, and will keep your mouth and body in tiptop shape!

Smiling Through the Senior Years Nutrition and oral health for older adults

How does nutrition affect my mouth?

Why do I need healthy teeth and gums?

Nutrients and Oral Health: All nutrients help to promote good oral health, but the following are the most important.

Nutrient

Effects of deficiency in oral health

Best food sources

What about cavities?

How can I protect my oral health?

Smiling Through the Senior Years
Nutrition and oral health for older adults

Nutrients and Oral Health:
All nutrients help to promote good oral health, but the following are the most important.