VEGANISM & DENTAL CARE

Veganism is a healthy diet, but we have to watch our general and dental health. Since I have a dental background, I will give you some facts about the relationship between plant-based food, including vegetables and fruits, and its effect on our gums and teeth.

Vitamins and minerals, including vitamins D, C, B12, calcium, iron, zinc, selenium, and iodine, are essential for our body and gums and teeth, like any body parts. All these are the ones that we need regardless of our diet habits because our bodies cannot produce them.

If you are vegan, your diet leans more toward fruits and vegetables, while many experts have offered that cutting down meat and dairy from your diet is a healthy choice. So the primary source of protein, iron, and calcium from these food needs to be replaced by a plant-based diet. Vitamin D, C, and B12 can repair the tissues and boost our body's immune system, including our gums and teeth. A good diet can improve teeth and gum health, while one of the best ways to prevent tooth decay is a balanced diet without sugar and confectionaries. Moreover, as we know, good sources of vitamins are found in vegetables, fruits, and seeds, including vitamins D, K, A, and E.

Many fruits and vegetables are excellent sources of vitamins already on our plates that are vegan. The Vegan Society website offers a great link about five-a-day meals regarding a healthy diet for vegans as a recommendation which I will link here for your information https://www.vegansociety.com/go-vegan/how-go-vegan/meal-planning.

Generally speaking, a seafood diet is a good source of Omega 3 and fatty acids. However, for a vegan who does not eat fish, here are other substitutes for Omega 3 and fatty acids. Examples are as follows:

• Seaweeds, samphire, algal oil

• Plant oils (flaxseed oil, soybean oil, canola oil, peanuts butter)

• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, and soy beverages)

• Nuts and Seeds (such as flaxseed, chia seeds, and walnuts)

There are supplements of the above version. Usually, it comes in tablets and liquid form. Although, I prefer to rely on natural resources rather than supplements unless recommended.

Overeating of the above not balanced can also have adverse effects as too many fruits can harm the body, especially on the teeth and the gum. Fruits have natural sugar such as fructose; overeating can still affect the teeth' health and cause decay and acid erosion. At the same time, it removes the enamel of the teeth. It exposes the dentin, which is one layer behind the enamel and less robust than enamel. Therefore, it is more prone to tooth decay, ergo the brittle and weak—regular exposure to acidic drinks and fruit juices the teeth to fresh fruits or smoothies and juices. And unfortunately, the damage is irreversible. If you are brushing aggressively, then it makes the teeth wear worse and cause tooth abrasion. Finding non-acidic fruits, more fresh fruits than juices, replace them with more vegetal recommended. In the meantime, fizzy and sour drinks such as coca-cola, beer, and wine can also cause enamel erosion. Cutting them down, limiting the meal times, and diluting them where possible are recommended guidelines.

Vitamin C deficiency can affect gingival tissues and jaw bones, as it is one of the oral tissues' main components; collagen in cartilage. Vitamin D deficiency can cause bone loss, including jaws and bones holding teeth—vitamin C in fruits, tahini, and seeds. Vitamin D sources come from seafood, but you can find replacements such as seaweeds, oranges, and some fortified plant-based milk if you are a vegan.

In conclusion, consuming fruits and vegetables is a great way to gain good nutritional resources for vegetarians and vegans who do not eat meat, fish, and dairy. The above reasons exemplify how we can eat a balanced diet toward a healthy and sustainable lifestyle.