By Dr. Richard Wolfert, DMD  
The Toothboss, www.toothboss.com

The strength of our teeth and gums is directly linked to what we eat. This becomes even more important as we age. I say “we” because I’m a senior, too. Here’s short list of essential nutrients and foods that are particularly important for seniors:

  • Calcium
  • Vitamin D
  • Water
  • Antioxidants
  • Phosphorous
    Calcium for strong teeth and bones
    Critical for strong teeth and bones, calcium plays a crucial role in keeping the jawbone healthy. That helps your teeth anchored firmly – particularly as we age and bone density decreases. Good sources of calcium include:
  • Dairy products (e.g., milk, cheese, and yogurt)
  • Leafy greens (e.g., kale and spinach)
  • Almonds
  • Fortified plant-based milk (e.g., almond or soy milk)
  • Canned fish with soft bones, such as sardines or salmon
    If your diet doesn’t provide enough calcium, you may want to talk to your physician about whether calcium supplements are an option.
    Vitamin D for absorbing calcium
    As we age, our skin’s ability to get Vitamin D from the sun declines. So, we need to get more of it from food and vitamins. You can still get some Vitamin D from the sun in your senior years. Ten to 30 minutes a few times a week, depending on temperatures and climate, can help.
    Foodwise, good sources of Vitamin D include:
  • Fatty fish like salmon, mackerel, and tuna
  • Fortified foods, such as orange juice and cereals
  • Egg yolks
  • Vitamin D supplements, if recommended by your healthcare provider
    Water: Hydration for oral health
    In addition to staying hydrated, water helps to wash away food particles, neutralize acids, and keep saliva production at optimal levels. Saliva is your mouth’s natural defense against bacteria and decay. For seniors who experience dry mouth as a result of medications or health conditions, proper hydration is critical.
    In addition to drinking plenty of water, you want to drink fluoridated water. Fluoride helps to strengthen tooth enamel and prevent cavities.
    Antioxidants for gum health
    Antioxidants fight inflammation, something our gums often experience. If not treated, gum inflammation can lead to periodontal disease, which can lead to tooth loss if not properly managed. So, incorporating antioxidants into your diet will protect your gums from bacterial infections and inflammation, leading to better overall health for your mouth as you age.
    Good sources of antioxidants include:
  • Fruits (e.g., blueberries, strawberries, raspberries, oranges, and grapes)
  • Vegetables (e.g., spinach, broccoli, and carrots)
  • Green tea, which contains powerful antioxidants called catechins
  • Nuts and seeds (also rich in healthy fats)
    Antioxidants also have a positive effect on your overall well-being.
    Phosphorus for tooth structure
    Phosphorus is another vital mineral, which works with calcium to rebuild and protect tooth enamel. Tooth enamel can erode over time due to acidic foods and drinks or age-related wear. Good sources of phosphorus include:
  • Lean meats, such as chicken and turkey
  • Fish, such as salmon and tuna
  • Eggs
  • Dairy products
  • Whole grains (e.g., oatmeal, brown rice, and quinoa)
    Phosphorus-rich foods in your diet will support the strength and integrity of your teeth.
    What you don’t eat
    Often this can be more important than what you do eat. Particularly when it comes to sugary and acidic foods, which can harm your teeth and gums.
    How?
    Sugary and acidic foods create an environment in your mouth where bacteria thrive. That leads to tooth decay. So, minimize your intake of sodas, candies, and highly processed foods. When you do consume those foods or drinks, brush your teeth right after to minimize the impact.
    Conclusion
    Aging happens, and that will impact teeth, as well as every other part of your body. A diet rich in calcium, Vitamin D, antioxidants, and phosphorus provides a strategy to protect your oral health. Making these mindful choices, while staying hydrated and limiting sugar, will reduce the risk of dental issues and help preserve your smile well into your golden years.

About the Author: Dr. Richard Wolfert, DMD is the owner of The Toothboss, 1121 Main St., South Weymouth. For more information, call 781-335-0604 or visit www.toothboss.com.