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June is National Fresh Fruit and Vegetable Month, which serves as a powerful reminder to prioritize a diet rich in nature’s offerings. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that promote overall well-being. These nutrient-dense foods provide countless health benefits, from boosting dental health to reducing the risk of chronic diseases. By incorporating a variety of fresh produce into our daily diet, we can all reap the rewards of stronger teeth and gums and preserve our dazzling smiles.
How fruits and veggies help your smile
Our dietary choices significantly influence our oral health. A diet lacking essential nutrients can lead to weakened teeth and gums, making them more susceptible to decay and disease. On the other hand, a well-balanced diet, with plenty of fruits and vegetables, provides the necessary nutrients for the development and maintenance of healthy teeth.
Crisp fruits like apples and pears stimulate saliva production, which helps neutralize acids and cleanse the mouth. Leafy greens such as spinach and kale are rich in calcium, which strengthens tooth enamel. Vitamin C-rich fruits like oranges and strawberries support gum health, preventing gum disease and promoting tissue healing. These examples highlight the vital role of fresh produce in maintaining our oral health.
Fruit and Vegetable Choices for Dental Health
Several fruits and vegetables offer exceptional benefits for dental health. Crunchy fruits and vegetables that require chewing, such as carrots, celery, and cucumbers, stimulate saliva flow, helping to wash away food particles and bacteria. Additionally, their fibrous texture acts as a natural toothbrush, gently scrubbing away plaque and debris.
Citrus fruits like oranges and grapefruits are packed with vitamin C, an essential nutrient that strengthens blood vessels and reduces inflammation, benefiting both teeth and gums. Just make sure to rinse your mouth gently with plain water after eating or drinking citrus fruits, acidic food can soften dental enamel.
Berries like strawberries and blueberries contain antioxidants that combat bacteria and reduce the risk of gum disease.
Leafy greens, including spinach, kale, and broccoli, provide an array of nutrients vital for maintaining oral health. Rich in calcium, they strengthen teeth and protect against enamel erosion. Moreover, their high fiber content stimulates saliva production and helps maintain a healthy pH level in the mouth. Incorporating these fruits and vegetables into our daily meals and snacks can significantly contribute to maintaining strong teeth and gums.
(And in case you’re wondering, here are the foods are most likely to damage your dental health).
Know your fruits and berries nutrition info
Food that’s good for your teeth is good for your body, and vice versa. Use the info below to inform your healthy eating plan, or simply make sure to eat as colorfully as you can.
Vitamin A – supports heart health, immune system, healthy eyes, teeth and bones. Beta carotene can easily be converted to vitamin A as needed. Plant broccoli, carrots, sweet peppers, sweet potatoes, spinach, pumpkins and other squashes like zucchini spinach, and turnips for their greens.
Vitamin B – this “family” of vitamins provides a wealth of health benefits, ranging from healthy skin, hair, muscles, and brain, support for immune system and nerve function, mood regulation and increased energy. And that’s just the highlights! Plant green leafy veggies, broccoli, garlic, tomatoes, raspberries and watermelons. Consider growing an avocado tree, if possible.
Vitamin C – antioxidant, supplies anti-inflammatory flavonoids, potassium and lycopene. Plant broccoli, brussels sprouts, tomatoes, sweet/bell peppers, potatoes, spinach, strawberries, tomatoes. If you can grow citrus trees, lucky you!
Calcium – supports bone growth and keeps your muscles, blood vessels, and nerves functioning properly. Plant: Dark green leafy vegetables such as kale, broccoli and beans (especially white and navy beans).
Vitamin D – required for your body to absorb calcium from food. Not readily found in plants or fruits, but you can get vitamin D from exposure to sunshine, perhaps during your gardening time!
Phosphorus – is also required to maximize calcium’s bone building benefits. This is especially important for children who are developing their permanent teeth. Phosphorus-rich additions to your garden include soybeans, grapes, cucumbers and tomatoes. Citrus too if you can grow fruit.
Vitamin E – antioxidant, immune support, may help prevent Alzheimer’s disease. Plant green leafy veggies.
Healthy teeth, healthy you
National Fresh Fruit and Vegetable Month serves as a remarkable reminder of the many benefits of a diet rich in nature’s offerings. By embracing the variety and flavors of fresh produce, we not only nourish our bodies but also nurture our dental health.
But no matter how many nourishing fruits and veggies you eat, you still need to be proactive about seeing your dentist regularly. Even the healthiest food can cause dental decay if you don’t get professional cleanings and checkups.
If dental care doesn’t fit into your budget right now, consider joining a dental savings plan. Plan members report saving an average of 50%* on their dental care. Plans activate quickly, so you can start saving at the dentist almost immediately and can use your plan as often as you need it, on virtually all procedures. Unlike dental insurance, you don’t have to worry about annual limits or other restrictions that can often keep you from getting the dental care you need.
There are plans that fit every dental care need and budget. The quickest way to find the perfect dental plan for your needs is with our online dental plan finder — just answer a few questions and you’ll receive a personalized plan recommendation in minutes. Want a quick peek at how much you can save on your dental care right now? Use our calculator below. Want to know right now how much you can save with a dental savings plan? Use the calculator below to get a quick look.
*Discount Health Program consumer and provider surveys indicate average savings of 50%. Savings may vary by provider, location, and plan.
