February 6, 2003

Prairie Fare: Save Your Smile

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

A toothless grin from a baby is quite contagious. Now, fast-forward about 65 years. It’s possible to re-gain that toothless smile if you don’t care for your teeth. Whether a toothless grin will have the same effect at 65 is debatable. 

About a third of Americans over age 65 have no teeth according to a report of the Surgeon General. February is National Dental Health Month, a good time to consider what can be done to keep those pearly whites.

Good dental health begins before we are born and continues throughout our lifetime with proper nutrition, oral hygiene and dental care. Teeth begin forming between the third and sixth months of prenatal development. Infants have teeth just below the surface. But don’t wait for an infant’s teeth to appear to clean them. Their gums need to be cleaned regularly by wiping gently with gauze, for example.

Calcium-rich foods are important throughout an expectant woman’s pregnancy and all through her life and that of her baby. Dairy foods such as milk, yogurt and cheese are excellent sources of calcium. Aim for 3-A-Day – three servings of milk, yogurt and cheese. Not only do dairy foods provide calcium, they also provide potassium, phosphorus, protein and vitamins D, A, riboflavin and niacin. 

Calcium-fortified juice and cereals also are available to help meet calcium needs. Along with keeping teeth healthy, adequate calcium, vitamin D and other nutrients help keep bones strong and can help prevent osteoporosis, a condition marked by brittle bones. Most adults need about 1000 milligrams calcium, but teenagers need about 1300 milligrams calcium.

Here’s a tip to easily determine calcium content. On a Nutrition Facts label, look at the percent daily value for calcium. Just add a zero to the percent daily value to learn the calcium content (in milligrams) in the food. For example, a serving of food with 10 percent of the recommended daily value of calcium contains about 100 milligrams of calcium. 

Fluoride is another important mineral for strong healthy teeth. Most municipal water supplies contain fluoride, but if yours doesn’t, visit with your dentist to see if he or she recommends fluoride supplements.

Poor oral health appears to be linked with poor overall health. In a study of dental patients over age 80 living in Sweden, researchers found a link between decayed teeth and irregular heart rhythm. Other research has linked unhealthy gums with heart disease, although the research isn’t necessarily conclusive. The same patients may also have had high blood pressure, diabetes or a smoking habit.  

What can you do to minimize tooth loss? According to research funded by the USDA Agricultural Research Service, getting the recommended dietary allowance of calcium and vitamin D can help minimize tooth loss among the elderly. A three-year study of 145 volunteers over age 65 showed that taking supplements containing 1000 milligrams of calcium plus 400 International Units of vitamin D reduced tooth loss by half. 

How about sweets? Moms have long issued the warning that “candy can rot your teeth.” They’re right again. Indulging in sweet, sticky treats can lead to dental decay. Brushing with fluoride toothpaste helps prevent cavities. Bacteria feed on sugar, producing acids that attack tooth enamel and may lead to the high-pitched sound of a dental drill in your mouth. Some sugar substitutes, like Xylitol, have shown a somewhat protective effect against tooth decay. The sugar substitutes reduce acid production. The extra saliva produced can help clean your mouth.

Hungry for something that’s not so sweet?  Here’s a tasty snack recipe (but not for babies because of the honey) from the Dairy Council.  

Tropical Cheese Spread 

1 pkg. lite cream cheese (8 oz.), softened
3 Tbsp. honey
1/2 to 3/4 tsp ground ginger (based on taste)
1 can (8 oz) crushed pineapple, drained well
Graham crackers
Apple slices
Pineapple chunks
Strawberries

Beat cream cheese, honey and ginger in a small mixing bowl until smooth. Stir in crushed pineapple. Serve with graham crackers or assorted fruits, such as apple slices, pineapple chunks and strawberries.

Makes 1 3/4 cups.  Each 2-tablespoon serving contains about 30 calories, 0.2 grams fat and 7 grams carbohydrate. 

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu