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Digestion and oro-gastro-intestinal health Advice

10 natural ways to healthy, white teeth

Wondering how to whiten and maintain your teeth naturally? Follow our 10 tips for achieving a dazzling, Hollywood-style smile.
Smile with yellow or white teeth
A few simple measures are enough to restore a beautiful, bright smile ...
Rédaction Supersmart.
2021-03-17Comments (0)

Brushing your teeth: adopt the BROS method

Looking after your teeth obviously starts in the bathroom with effective brushing, the cornerstone of good dental hygiene.

According to the latest guidelines, you should brush at least twice a day(for 2 minutes each time).

To help perfect your tooth-brushing technique, remember the acronym BROP which stands for:

You should also use a fluoride toothpaste, and change your toothbrush at least every three months.

Avoid certain foods if you want to maintain a sparkling smile

Sweets, fizzy drinks, chocolate bars … It goes without saying that teeth and sugary treats do not go well together(1). What happens is that sugar gets broken down by the bacteria in oral flora into acids which erode tooth enamel. So make sure you use sugar sparingly!

To prevent your teeth becoming yellow or stained, you should also avoid foods and drinks that are high in tannin, such as wine, red fruits, tea and coffee. You don’t need to ban them altogether: simply rinse your mouth out after consuming them.

The importance of calcium

Did you know that almost 99% of the calcium in the body is concentrated in the bones and teeth? So as you might expect, calcium is crucial for maintaining healthy teeth. Dietary sources of calcium include dairy products, cruciferous vegetables and almonds (2).

If you want to boost your intake, you can also take a supplement, ideally in the form of calcium orotate, the form best absorbed by the body (try, for example, the product Calcium Orotate).

Apply lemon and bicarbonate of soda to your teeth

Your kitchen cupboard may seem an unlikely place to find things to brighten up your smile, but ingredients such as lemon and bicarbonate of soda have whitening, polishing and descaling effects.

Simply add to your toothpaste a few drops of lemon juice and a pinch of bicarbonate. But don’t use this technique too often as it can harm your tooth enamel - once a weekat most, is enough.

Ensure you have a good intake of vitamin C

You know the role it plays in your immune system but less so its effects on your smile! In fact, vitamin C supports normal collagen production and thus healthy teeth (3).

To maintain healthy white teeth naturally, you also need to eat a diet high in fresh fruit and vegetables: citrus fruit, kiwi, peppers, baby spinach, broccoli… Dietary supplements such as Liposomal Vitamin C, can also help boost your intake.

Reach those difficult areas with dental floss

It can be hard to get to some parts of the mouth with a standard toothbrush. This means food debris can accumulate without you realising it, encouraging the formation of tartar.

The solution is to dislodge the debris using dental floss after you’ve brushed your teeth at night. Without forcing it, slide the floss carefully into the gap between each tooth.

How magnesium benefits your smile

What do cocoa, sesame, almonds and bananas have in common? They all contain magnesium. Around 60% stored in bones, this mineral salt helps maintain healthy teeth. However, magnesium reserves tend to become depleted faster in sportspeople and those under stress (4-5).

It may be wise, therefore, to supplement with magnesium (with a product such as OptiMag, which contains 8 varieties of highly-bioavailable magnesium).

Don’t smoke if you want beautiful teeth

Quite apart from its harmful effects on the lungs and arteries, smoking is no friend to good oral hygiene.

Not content with making enamel yellow, especially the incisors, it weakens the periodontium, the tissues that provide crucial support for the teeth (6-7). Not to mention its role in causing bad breath… More than enough reasons to quit smoking!

Make sure you get enough vitamin D

In summer, our bodies are able to produce it from the sun’s UV rays, but in winter, it’s in short supply. Along with calcium, vitamin D helps maintain healthy teeth (8).

Present in eggs, oily fish, mushrooms and dairy products, it can also be ingested as a supplement (for example, in the product Vitamin D3 5000 IU/a>).

Keep your annual dentist appointment

Few of us look forward to going. But visiting the dentist once a year is essential for detecting any potential dental problems and reviewing your habits.

So while you wait for your next session in the dentist’s chair, try to adopt the good habits described in this article. To make things easier, you can find most of the minerals and vitamins mentioned above in the multivitamin supplements Daily 1 or Daily 3. Which should keep you smiling whatever the circumstances!

References

  1. Moynihan P. Sugars and Dental Caries: Evidence for Setting a Recommended Threshold for Intake. Adv Nutr. 2016;7(1):149-156. Published 2016 Jan 15. doi:10.3945/an.115.009365
  2. Cormick G, Belizán JM. Calcium Intake and Health. Nutrients. 2019;11(7):1606. Published 2019 Jul 15. doi:10.3390/nu11071606
  3. Munday MR, Rodricks R, Fitzpatrick M, Flood VM, Gunton JE. A Pilot Study Examining Vitamin C Levels in Periodontal Patients. Nutrients. 2020;12(8):2255. Published 2020 Jul 28. doi:10.3390/nu12082255
  4. Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
  5. Rayssiguier Y, Guezennec CY, Durlach J. New experimental and clinical data on the relationship between magnesium and sport. Magnes Res. 1990 Jun;3(2):93-102. PMID: 2133629.
  6. Alkhatib MN, Holt RD, Bedi R. Smoking and tooth discolouration: findings from a national cross-sectional study. BMC Public Health. 2005;5:27. Published 2005 Mar 24. doi:10.1186/1471-2458-5-27
  7. Johnson GK, Slach NA. Impact of tobacco use on periodontal status. J Dent Educ. 2001 Apr;65(4):313-21. PMID: 11336116.
  8. Botelho J, Machado V, Proença L, Delgado AS, Mendes JJ. Vitamin D Deficiency and Oral Health: A Comprehensive Review. Nutrients. 2020;12(5):1471. Published 2020 May 19. doi:10.3390/nu12051471
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