When you think of strong teeth and bones, you probably think of cow milk. But is milk good for your teeth, or is there a way it can harm your teeth?
More and more people are choosing a plant-based diet, and there is a need for a vegan alternative to milk (which has similar nutritional content).However Vegan diet Is more accessible than ever, and many vegan staples such as tempeh are rich in calcium. This means you don’t have to rely on milk to get your daily intake.
We talked to experts about how milk affects dental health and gathered their best oral care tips for a healthy and happy mouth.If you are looking to upgrade your oral hygiene routine, our guide The best electric toothbrush There are different options to suit different consumers.
How does milk affect dental health?
Milk is an excellent source of calcium and phosphorus, the minerals the body uses to maintain bones and teeth. It is also used for muscle contraction (including heartbeat) and normal blood clotting. Calcium is the most abundant mineral in the body, 98% of which is stored in the skeleton. The skeleton is used by our body as a reservoir for constant bone remodeling throughout our lives. For good dental health, you need to make sure that you are consuming enough calcium daily to replenish this reservoir. This is because your body uses it to make enamel and dentin.
Dentist Dr. Sunita DeZoysa explains that milk is rich in a variety of minerals and contributes to dental health. “Milk contains some useful minerals, vitamins and proteins, which makes it a great drink for your health and teeth,” she says. “Milk also contains casein protein, which forms a protective film on the surface of the teeth and helps prevent spoilage. It also contains vitamin D. Vitamin D is the calcium and phosphorus from the diet. Helps fight periodontal disease by helping absorption, repairing damaged dentin, helping the immune system and reducing gingival inflammation. “
Milk is not only rich in calcium, but also rich in sugar called lactose (some people cannot digest it). If you don’t brush your teeth too close to bedtime, these sugars behave like any other sugar and contribute to the development of tooth decay. Bacteria in our mouth love sugar and over time produce acids that dissolve enamel. Therefore, it is recommended to brush your teeth just before going to bed.
Dr. Tarn Nagpal, Doctify (Opens in a new tab)-Reviewed dentists explain that calcium is important for growing children. “Milk is an excellent source of calcium and is an integral part of tooth and bone growth and development during infancy,” he says. “When we are adults and the teeth are fully formed, the benefits of milk are not needed, they are more superficial.”
De Zoysa also says that milk is useful as an enamel-protected beverage when consumed after a meal. “One of the most important things about milk is that it helps neutralize acid and sugar attacks, so it’s a convenient drink to drink right after a meal or light meal,” she says. “As a dairy product, it also promotes saliva production. The composition of saliva has antibacterial and neutralizing effects, which helps prevent tooth decay and periodontal disease.”
Do I need to drink milk to get calcium?
Milk is the most well-known source of calcium, but many foods are rich in minerals. Some are fortified with calcium, such as milk that does not contain meat substitutes or dairy products. Oat milk When Coconut milk An excellent plant-based alternative to milk.
Sources of calcium that do not contain dairy products include:
- Fish – Oily fish, which also consume bones, are an excellent source of calcium. It contains 382 mg per 100 g of sardines (with bones), 26 mg per 100 g of salmon, and 12 mg per 100 g of mackerel.
- Plant-based milk – Used as a milk replacement, it is often fortified with calcium.Unsweetened almond milk has 120 mg of calcium per 100 ml, 130 mg of oat milk per 100 g, and Soy milk 101 mg per 100 g.
- Vegetables-Green leafy vegetables are rich in calcium. Kale 100gs contains 254mg, beet leaves 117mg per 100g and broccoli 46mg per 100g.
- Meat substitutes-Tempeh contains 111 mg per 100 g, and hard silken tofu contains 36 mg per 100 g.
De Zoysa says milk is considered a good drink for teeth because it contains calcium and is bioavailable. “Milk, like any other dairy product, is a source of calcium, and the types in milk are easily absorbed by the body,” she says. “Other dairy products such as milk and cheese also contain calcium that is easily absorbed. Low-fat dairy products often contain the same level of calcium.”
She adds: “If you are allergic to milk or lactose intolerant, there are alternative calcium sources such as calcium-fortified beverages and foods (soy milk, almond milk, cereals, etc.) and dark green leafy vegetables (kale, etc.). ), And soybeans. “
Oral care tips
Dr. De Zoysa gave a good hint to Live Science Oral hygiene:
- Reduce sugar and acid food and drink consumption to less than 4 times a day and limit meal times.
- Do not brush your teeth immediately after eating, as acid and sugar will soften your teeth. Use sugar-free chewing gum and drink water and milk instead of sodas. Remember that “sugar-free” drinks contain natural sugar and are counted as a type of acid or sugar attack.
- Brush your teeth twice a day with fluoride toothpaste, and finally at night and on other occasions. Exhale after brushing and do not rinse with water. This causes fluoride to collect in your teeth.
- Clean your teeth daily with an interdental aid such as dental floss or an interdental brush.
- Fluoride mouthwash has a higher fluoride content in toothpaste than mouthwash, so it is convenient to use at a different time than brushing.
