Need to strengthen your teeth and gums? You can prepare meals that will provide the nutrients you need to do just that.
The three vitamins and minerals that contribute the most to good oral health and should be included in your meals are Vitamin C, Calcium, and Phosphorus (you can remember “CCP” for “Cooking for Cavity Prevention”).
Foods rich in Vitamin C are oranges, strawberries, cantaloupe, grapefruit, papaya, leafy greens, sweet potatoes, and red peppers.
Calcium can be found in milk, yogurt, broccoli, avocado, cheese, and leafy greens.
And Phosphorus-rich foods include whole wheat, bran, cottage & cheddar cheese, peanut butter, corn, broccoli, poultry, sunflower seeds, garlic, legumes, and nuts.
There is some overlap in foods containing these vitamins and minerals, which makes it easier to get all three nutrients in a meal.
Here are 3 recipe links to get you started on oral nutrition:
Creamy Cajun Chicken Pasta (adapted from Eating Well magazine)
Vit C-rich ingredients: red peppers
*Boost the Vitamin C by adding broccoli or kale
Calcium-rich ingredients: *By adding broccoli or kale and cheddar cheese, you’ll also get your calcium.
Phosphorus-rich ingredients: whole wheat pasta, green beans, chicken
*You can easily add garlic, broccoli, and cheddar cheese for extra phosphorus!
Healthy Mouth Smoothie (adapted from Ryan Carmody's recipe)
Vit C-rich ingredients: *Add strawberries
Calcium and Phosphorus-rich ingredients: plain yogurt
Other nutrients beneficial for the mouth:
Antibacterial: cranberries & coconut oil
Vits A, D, K: help absorb calcium, prevent cavities & strengthen teeth
Colleen's Smouthie Recipe:
1 orange, peeled and seeded
4 strawberries, tops cut-off
3/4 cup kale
1/2 cup plain yogurt
Enough nut milk to fill blender (about 2 cups)
1. Put all ingredients in blender for 30 seconds. Enjoy!
Vit rich ingredients: strawberries and oranges
Calcium-rich ingredients: kale, plain yogurt
Phosphorus-rich ingredients: Almond or Cashew milk