helth-beauty

CALCIUM. Most people realize that children need calcium to build their adult teeth. From there they assume that by the time adult teeth come in they are “finished.” The truth is that adult teeth still need calcium and other trace minerals to make them more resistant to decay. We also need calcium to support the health of the alveolar bone. Statistics indicate people with healthy calcium levels have significantly lower rates of periodontal disease, while low calcium intake is associated with higher rates of periodontal disease. All of my Top 10 Beauty Foods contain at least trace amounts of calcium, but the best source is plain low-fat yogurt, with 448 milligrams in a cup (about half your recommended dietary allowance). Other good sources of calcium include dairy products, Chinese cabbage, and sardines.

VITAMIN D. This vitamin is necessary for the absorption of calcium. Vitamin D is not found in very many foods, which is why commercial milk, cereals, and other foods are fortified with it. You can synthesize your own by sunbathing, but sun exposure prematurely ages the skin and carries the risk of skin cancer. Among my Top 10 Beauty Foods, vitamin D is found in salmon and oysters. Other good sources include fortified milk, cod liver oil, and sardines.

MAGNESIUM. Magnesium is a major component of teeth and bones. This mineral works together with calcium and plays many other important roles in the body. Spinach, walnuts, and dark chocolate, three of my Top 10 Beauty Foods, all contain magnesium.

VITAMIN C. We know a deficiency of vitamin C (scurvy) loosens teeth and causes bleeding and swelling in the gums. Vitamin C is extremely important to the health of your mouth, not only for its antioxidant properties but also because it helps maintain and repair connective tissue. This multitasking vitamin is essential for the formation of collagen, which helps keep your gums healthy. Without vitamin C, gums and the connective tissues holding teeth begin to erode. In a study involving more than 12,000 U.S. adults conducted at the State University of New York at Buffalo, people who consumed the lowest amounts of vitamin C were at the greatest risk for gum disease. Vitamin C also enhances immune function and promotes healing. Among my Top 10 Beauty Foods, you’ll find significant amounts of vitamin C in kiwi, blueberries, sweet potatoes, spinach, and tomatoes. You can also get your daily dose of vitamin C from foods like peppers, oranges, strawberries, lemons, and broccoli.

OMEGA-3 FATTY ACIDS. Omega-3s are helpful to gum health because they help reduce inflammation and support bone health. A study published in Clinical Nutrition concluded that alveolar bone destruction in periodontal disease is associated with an imbalance between the omega-6 and omega-3 fatty acids and that it makes sense to treat gum disease by increasing omega-3s in the diet because this will shift the body away from the production of arachidonic acid and inflammationboosting prostaglandins. Among my Top 10 Beauty Foods, you can obtain omega-3 fatty acids from salmon, spinach, and walnuts.

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