Exercise Your Smile

So you've taped and painted your teeth to a whiter white. And you brush and floss daily. Great! But the secret to a sunnier smile starts on the inside, with what you eat.

SAY CHEESE!

The guidelines from the Institute of Medicine (IOM) recommend getting 1,200 mg of Calcium for adults 50+ and 1,300 mg of Calcium for adolescents daily to build and maintain strong bones. These guidelines also apply to maintaining strong teeth. Getting your calcium from a supplement is a good way to meet any gap in your daily recommendation, when your dietary intake is not enough. But you may also want to give your teeth a milk bath while you read on.

Teeth are living tissue that lose and regain Calcium daily. Being awash in Calcium from dairy products such as low-fat milk, yogurt, and cheese creates a protective environment that helps teeth fend off decay and quickly reload Calcium. Low-fat dairy products are also rich in protein and contain a little fat, and both help neutralize the acid produced by bacteria, which can reduce cavities.

The worst culprits for creating tooth decay are simple sugars and sticky starches such as white bread, pretzels, crackers, cookies, or even dried fruit such as raisins. "Eat these foods in combination with foods that provide protein or fat," says Mobley. Pair cookies with milk, top crackers or pretzels with a piece of cheese the size of your thumb, or have raisins with a few peanuts.

LET THE SUN SHINE
Vitamin D is largely responsible for moving Calcium from food into bones and teeth. Most of us get Vitamin D when the sun hits our skin. But dark skin, a deep tan, slathered-on sunscreen, weak winter sunlight, working indoors, and living above and below latitudes of approximately 40 degrees north and south all cut down on our sunshine quotient. And with age, skin just doesn't synthesize Vitamin D as well.

Few foods naturally contain Vitamin D other than fatty fish, fish liver oils, liver and fat from some aquatic mammals, and eggs from hens fed Vitamin D. Therefore, many foods such as milk and cereals are fortified with Vitamin D.

ACE YOUR FACE
Vitamin A can help keep you smiling and at your best by supporting your immune system and protecting epithelial cells that line your entire body.

Pre-formed Vitamin A, called retinol, comes from animal products such as margarine, milk, butter, and eggs, as well as supplements. But dark green and deep orange vegetables and fruits deliver beta-carotene this is converted to Vitamin A in the body as needed. Both Vitamin A and carotenes are fat soluble, so adding a little REAL (not fat-free) salad dressing or cooking oil to your otherwise low-fat meals maximizes absorption. Yum! Do not exceed levels found in a multivitamin and avoid taking vitamin supplements if already taking a multivitamin.

EAT C-FOOD FOR HEALTHY GUMS
"In our dental clinic, when we see diets low in fruits and vegetables, we see periodontal issues," says Mobley. One reason may be due to Vitamin C's role in maintaining connective tissue. Citrus fruits, melons, berries, and dark green leafy vegetables all boost your C intake. Fruits and vegetables also deliver beta-carotene, along with plenty of fiber.

DEFEAT DECAY: CHEW GUM!
Numerous studies have shown that chewing sugar-free gum after meals helps prevent tooth decay although exactly why is under study. It may be the remineralizing effect of an ingredient used in some gums, or it might just be the chewing itself, which increases saliva flow. Either way, sugar-free gum is okay.

Source

Centrum SILVER,
Age adjusted for adults 50+

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