At every stage of life a nutritious balance diet aid strong, healthy bones and teeth, which include sufficient calories and adequate protein, fat and carbohydrates as well as vitamins and minerals. The main nutrients for healthy bones are calcium and vitamin D. As we know, calcium supports our teeth and bones structure, while vitamin D improves calcium absorption and bone growth. Therefore during the holiday, a time when most families go on vacation to spend quality time together, should be seen as an idea time to encourage diet that can promote healthy bones and teeth. There should be no exception; most people think that milk is mainly for children, without taken into consideration, that as we are aging by the day our bones and teeth need the necessary nutrient to keep them going. For example for many people, there is a gradual but fairly relentless loss in suppleness as they get older. It may become harder and even more painful to reach up that last inch or two when getting a suitcase from the top of the wardrobe, or prolonged walking may produce aches and pains in the back or legs. Unfortunately 80 per cent of over- 50s shows some joint deterioration to a greater or lesser degree. Milk and other dairy products; Consuming dairy products provides health benefits – improved bone health. Foods in this Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.  Diets rich in potassium like banana may help to maintain healthy blood pressure as well. Examples of dairy products are yogurt, fluid milk, cheese and soymilk (soy beverage), provide potassium. Other good source of calcium include some green vegetables and fruits like broccoli, spinach, celery,  sweet potatoes, beetroot, onions, apricots, blueberries, coconuts and so on. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. Moreover, our mouths are our most sensual and expressive feature therefore caring for our teeth must not are neglected. The longer food remains in contact with the tooth, the more acid is produced. So to keep a healthy teeth sticky sugary snacks and food such as sweets, biscuits, crisps, cakes, some breakfast cereals, soft drinks are not left out. However some foods protect teeth because they neutralize acids, increase the flow of saliva, and replace the minerals needed for healthy teeth. For example diets with chicken, dairy foods and nuts counteract acidity and it also provides calcium and phosphorus which are important tooth minerals.
Do you know?
Poor diet can lead to gum disease and tooth decay as a result it is very important that we must have a balance diet. For a diet to be balance it must consist of the following nutrient; some carbohydrates
- The essential fatty acids (found in fats)
- The essential amino acids (found in proteins)
- 15 vitamins
- Approximately twenty-five minerals
- Water
If you must eat foods high in sugar or starch, try to eat them during meals rather than between meals, and avoid any foods that stick to your teeth as these can produce more plaque. Most meals already contain acid-producing ingredients, so the less you expose your teeth to these ingredients, the less plaque acids attack your tooth enamel. Also, saliva production rises during meals, helping rinse food from the mouth.
Tips for a healthy teeth; brush at least twice a day with fluoride toothpaste.
- Clean between your teeth daily with dental floss or dental tape
- Eat a nutritious diet, end meal with small piece of cheese.
- Avoid sugary snacks, sweets, and drinks.
- Visit your dentist regularly for dental checkup and cleansing.
