Your evening indulgence in cheese could be doing more for your health than you think, particularly for your smile. Dental professionals are highlighting a simple, expert-backed method to fortify your teeth that might come as a pleasant surprise: incorporating certain cheeses into your diet.
The Best Cheeses for Dental Defence
Not all cheeses offer the same benefits for oral health. According to dental practices like Minnesota's Summit Dental Care, processed varieties such as American cheese or cheese dips often contain added sugars and preservatives that can harm teeth. The real advantages are found in natural, aged cheeses.
Dentists recommend opting for cheddar, Swiss, or Monterey Jack for a unique way to bolster dental strength. These cheeses are rich in calcium, a mineral crucial for reinforcing tooth enamel—the protective outer layer of teeth. They also provide phosphorus, which works synergistically with calcium to rebuild enamel and replace minerals lost to other foods.
Idaho's Summit Dental Smiles advises that for a tooth-friendly choice, one should select Monterey Jack, cheddar, or soft-ripened varieties like brie or camembert. They also note that blue cheeses, including Roquefort or gorgonzola, are beneficial for dental health.
Why Cheddar Stands Out
Among the recommended options, cheddar is frequently singled out by experts. Its appeal goes beyond its 204 milligrams of calcium and 145 milligrams of phosphorus per serving. Hard, aged cheeses like cheddar contain casein, a milk protein that forms a protective film over teeth.
"The protein in cheese called casein coats the teeth with a protective film that helps fend off acid that would normally attack tooth enamel," explained Wisconsin's Dental Associates. This action helps prevent cavities and sensitivity.
Furthermore, chewing cheddar stimulates saliva production. Dr. Sandip Sachar, a dentist in New York City, told Parade that "saliva naturally raises the mouth’s pH, buffering acids" from food, drink, and oral bacteria. This reduced acidity minimises enamel erosion and creates a less hospitable environment for cavity-causing bacteria.
A study from the Academy of General Dentistry found that pH levels remained elevated for 30 minutes after participants ate cheddar cheese, outperforming milk and yogurt. However, pairing cheddar with wine or crackers can counteract this by reintroducing acidity.
How to Snack for Superior Oral Health
The good news is that you don't need to consume large quantities to see benefits. According to California's Bayhill Dental Care, less than a slice of cheddar a day can help prevent tooth decay. Research from Harvard Medical School also links cheese consumption to a reduced risk of heart disease, stroke, and death.
While cheddar can be eaten throughout the day, some suggest caution with late-night consumption. It's also important to be mindful of portion size, as cheddar contains around 114 calories per ounce.
For those on a low-fat diet, Ohio's Bonness Dentistry offers reassurance: "Low-fat and non-fat cheeses still contain the same tooth-strengthening minerals, including calcium and phosphorus, as their full-fat counterparts." This means you can enjoy the dental benefits without concern over fat content.
