What to put on your plate to prevent gingivitis
Diet is one of the factors that can cause gingivitis and periodontitis. The first of these affections consists of an accumulation of bacteria in the plate which is formed continuously on the teeth, as a result of which the gums are inflamed and bleed. It is usually enough to have your teeth cleaned by a hygienist and to have better dental hygiene to make it disappear. However, failing to take these measures, the bacteria-laden plaque is deposited in the gums, triggering an inflammatory reaction that destroys the tissues. Gums retract and pockets of infection form; Sooner or later, the disease attacks the bone and destroys it. It is periodontitis, a disease which, also, would increase the risk of heart disease by 15%. Fortunately, vitamins C and E, zinc and folate protect both the gums and the heart. It is thus possible to make food choices that will prevent these diseases.
Breakfast A balanced and complete lunch will preserve the health of your gums. The milk is rich in calcium, a mineral that protects them. In a long-term study of 13,000 subjects, it was observed that those who took only half of the recommended calcium-rich portions of foods had a doubling of their risk of gingivitis. Scientists believe that this mineral helps fight the bacteria that attack the maxilla and, therefore, strengthen it.
On the other hand, Canadian researchers found that subjects who took several servings of whole grains every day saw their risk of gingivitis decrease by 15%. By limiting glycemic peaks, The formation of the end products of glycation, destructive compounds that contribute to the inflammation of the soft tissues like those of the gingiva, is inhibited.
As for orange juice, it is rich in vitamin C, which promotes the regeneration of the gum. Those who take enough of this vitamin usually have healthier gums than those who ingest little.
Your goals: at lunch, have dinner suggested above. The rest of the day, take 5 or 6 other servings of whole grains: one serving is a cup of cereal, ½ cup of pasta or rice, or a slice of bread. Calcium: 1,000 to 1,200 mg per day, equivalent to one cup of milk or lean yogurt and one serving of spinach or canned salmon.
Useful Tip: Drink all the milk that rests at the bottom of your cereal bowl. By soddening, the latter yield a good part of their vitamins, minerals and other nutrients of which they are enriched.
Seafood, beef, and lamb
These proteins are rich in zinc, mineral with anti-inflammatory and antioxidant properties that enhances immune function and can fight gingivitis.
This is also the case with vitamin B6, which is found in quantities of beef and seafood. In a one-year study at the University of Pennsylvania, Observed that elderly subjects who took little vitamins A and B6 suffered from tough problems of tooth decay and periodontitis.
Your goals: Zinc: 8 mg for women, 11 mg for men (roughly what you get from a slice of roast beef). Vitamin B6: 1.3 to 1.5 mg for females, 1.3 to 1.7 mg for men. A portion of 90 g tuna provides 0.88 mg, an average potato, 0.62 mg, a banana, 0.55 mg, 90 g top sirloin, 0.53 mg.
Multivitamin: The multivitamin supplement is an insurance against potential deficiencies in protective nutrients. If you smoke, you will need a greater amount of vitamin C and other anti-oxidants. As for zinc, you may be deficient if you eat little, drink excess alcohol or suffer from digestive disorders; Then the multivitamin supplement will meet your needs. Finally, many older adults do not consume enough foods rich in vitamin B6 (whole grains, legumes, meat). In this case, they will benefit from a supplement that contains this vitamin.
DOSE: one tablet per day.
Calcium: The supplement will be useful for those who take little dairy or dark green leafy vegetables.
DOSE: 1,000 to 1,200 mg total daily, including that provided by food.
Fruits and vegetables rich in antioxidants
Beta-carotene, which converts into the body in vitamin A, is a potent antioxidant and an immune stimulant. Spinach, along with other leafy vegetables, sweet potato, carrot, squash, brown melon, apricot and other yellow fruits, contains useful quantities. Also, vitamin C fights infections. They are found in citrus fruits, peppers, and broccoli.
Your goals: 5 to 6 servings of a ½ cup a day of vegetables, especially of yellow vegetables and leafy vegetables, and 3 or 4 servings of ½ cup of fruit, preferably those mentioned above.