Benefits of Nuts on Teeth Health for a Healthier Smile

Do you enjoy snacking on nuts? Well, here is some good news for you! Did you know that nuts can help improve oral health? Eating the right nuts can benefit your dental health in a variety of ways. Some strengthen teeth, reduce bacteria, and promote gum health while others help scrub plaque off teeth and provide minerals that keep your teeth healthy and strong.

The food you consume can affect your smile just as much as regular brushing or flossing. Making nuts a regular part of your diet can contribute to a healthy, beautiful smile and well-protected teeth and gums. In this article, we will discuss the various effects of nuts on tooth health, including their benefits and drawbacks, the types to consume, and precautions to take while consuming them.

Types of nuts on teeth health

Selecting foods that naturally combat bacteria, remove plaque, and strengthen enamel is an excellent way to maintain a healthy smile. Several types of nuts significantly contribute to good oral health. Here are a few examples:

1. Almonds
Almonds top our list due to their stellar nutritional profile. They are rich in calcium, which helps strengthen tooth enamel, and protein that builds strong jaw muscles. Additionally, they contain vitamin D, which works with calcium to protect tooth enamel, and phosphorus, which helps remineralize and rebuild teeth.

Antioxidants like vitamin E in almonds protect your gums from free radical damage. Chewing almonds also boosts salivary flow, helping to cleanse teeth.

2. Cashews
Buttery, sweet cashews are beneficial for dental health due to their rich mineral content. They contain phosphorus, which works with calcium to strengthen enamel, magnesium to prevent enamel decay, and copper to fight harmful oral bacteria. Additionally, the monounsaturated fats in cashews help scrub plaque off teeth.

3. Walnuts
Walnuts are rich in vitamin E that protects gums from bacterial infection, folic acid, reduces gum inflammation, and antioxidants like ellagic acid, which decreases cavity-causing bacteria in the mouth. Their rough, irregular texture also helps clean plaque and tartar off teeth.

4. Pistachios
Pistachios contain phytosterols, which have antibacterial effects against cavities and bad breath-causing microbes, and xanthophyll carotenoids, antioxidants that reduce gum inflammation. Their high fiber content helps clean debris between teeth, while phosphorus and calcium aid in remineralizing enamel.

5. Pecans
Pecans are rich in minerals like zinc, which prevents plaque buildup and gum disease, manganese that strengthens enamel, and vitamin E that protects against gum infections. Their antioxidant content also helps reduce bacteria in the mouth.

6. Hazelnuts
Hazelnuts, or filberts, provide calcium for stronger enamel, vitamin E to reduce oral inflammation and bacteria, and monounsaturated fats that help clean plaque off teeth. They also contain phosphorus and magnesium that aid in remineralizing tooth enamel.

You can also find toothpastes rich in vitamin E by clicking here. 

7. Peanuts
Studies show that peanuts are rich in calcium and vitamin D, both of which promote healthy teeth. Whether you enjoy them as peanut butter sandwiches, salted and shelled, or unsalted, peanuts are a nutritious choice for maintaining dental health.

8. Brazil nuts
Brazil nuts are notable for their high selenium content, which neutralizes free radicals and prevents bad breath, with just one nut providing over 100% of your daily selenium intake. They also contain zinc to prevent cavities by controlling plaque, healthy fats that clean teeth while chewing, and protein and magnesium to strengthen teeth. Additionally, their coarse texture acts as a toothbrush against your enamel.

Note: While the above-mentioned nuts have proven to be beneficial for oral health, some varieties such as betel nuts can have detrimental effects. This includes missing or incomplete teeth, dental caries, and teeth discoloration. As a result, it is best to avoid consuming these nuts.

9 benefits of nuts on teeth health

Nuts are known to include a number of macro- and micronutrients that may aid to improve oral health. Here’s why they deserve to be a part of your diet:

● Strengthen tooth enamel
Calcium, phosphorus, vitamin D, and other nutrients that support the development and upkeep of strong dental enamel can be found in most nuts. Nuts with crunch encourage salivation. Saliva replenishes depleted portions of tooth enamel by remineralizing the areas that are lacking in minerals.

● Remove debris from the teeth
As you chew, the crunchy and abrasive texture of nuts helps remove plaque. This lessens bacteria and tartar accumulation. Additionally, nuts encourage saliva production to remove food particles from teeth.

● Rich source of antioxidants
Nuts contain antioxidants such as manganese, vitamin E, and selenium that help shield the mouth from inflammation and free radical damage. This aids in the prevention of cavities, gum disease, and other oral health problems.

● Refresh bad Breath
The polyphenols and other compounds in nuts inhibit microorganisms that cause odors. You can also find special toothpastes to eliminate bad breath by clicking here.

● Provide essential minerals
Nuts contain minerals like magnesium and zinc that are important for maintaining strong teeth and overall oral health.

● Support bone health

The calcium and phosphorus in nuts not only strengthen teeth but also support the bones that hold the teeth in place.

● Reduce risk of gum disease
The anti-inflammatory properties of nuts like walnuts helps reduce the risk of gum disease.

● Boost immune system
Nuts contain vitamins and minerals that support the immune system, helping the body fight oral infections.

●  Maintain healthy pH levels
Nuts help maintain a healthy pH level in the mouth, reducing the risk of acid erosion on teeth.

Nuts on teeth health: what are the risks to watch out for?

Although nuts can help with maintaining oral health, there are several drawbacks. Their crisp texture might be harmful to teeth. You may be more vulnerable to a broken or cracked tooth if your enamel is weak.

Nuts can also crack into tiny, pointy fragments that could eventually become stuck between teeth. This may cause discomfort or even result in a dental emergency. Some nuts, such as cashews, have a mild acidity and if ingested in excess, can erode enamel.

In any of these cases, you can always use interdental brushes. They are very useful if a nut gets stuck between your teeth. Learn more here.

Striking a balance: what precautions to take?

Moderation is crucial to enjoying nuts without jeopardizing your tooth health. Try not to use too much effort when chewing nuts to avoid tooth fractures. Remember to consume water as it keeps your mouth moist and washes away any nut fragments.

It is recommended that individuals consume 1–2 oz nuts per day (42 g day−1) to reap their benefits. Regular flossing will take care of any trapped bits. When consuming acidic nuts like cashews, watch how much you eat and then wash it down with water to remove any residue.

While nuts can play a positive role in your dental health, it is crucial to remember that your overall dental care routine matters the most. Consuming a well-balanced diet, brushing and flossing your teeth twice daily, and scheduling regular dental checkups are all essential for preserving a healthy smile.