When you think of strong teeth and bones, you probably think of cow’s milk. But is milk good for your teeth, or are there ways it can harm them?
With more people turning to a plant-based diet, vegan alternatives to cow’s milk (which have a similar nutritional makeup) are in demand. But vegetarian diet it’s more accessible than ever, and many vegan staples, like tempeh, are rich in calcium, meaning you don’t need to rely on cow’s milk to get your daily fix.
We’ve talked to experts about how milk can affect dental health and compiled their best oral care tips for a healthy, happy mouth. If you’re looking to improve your oral hygiene routine, our guide to best electric toothbrushes it has a variety of options to suit a range of consumers as well.
How does milk affect dental health?
Milk is an excellent source of calcium and phosphorous, which are minerals that the body uses to maintain bones and teeth. They are also used for muscle contractions (including heartbeat) and for normal blood clotting. Calcium is the most abundant mineral found in the body, and 98% of it is stored in our skeleton, which our body uses as a reservoir for the constant remodeling of our bones throughout our lives. For good dental health, you want to make sure you get enough calcium every day to replenish this deposit, as this is what your body uses to make enamel and dentin.
Dentist Dr. Sunita De Zoysa explains that milk is rich in a variety of minerals that help contribute to good dental health. “Milk contains several useful minerals, vitamins, and proteins, making it a fantastic drink for health and teeth,” she says. “Milk also contains casein proteins that form a protective film on the surface of the teeth, acting to protect against cavities. It also contains vitamin D, which helps with the absorption of calcium and phosphorous from the diet, as well as helping to repair damaged dentin and fight gum disease by supporting the immune system and reducing gum inflammation.”
In addition to being rich in calcium, milk is high in the sugar called lactose (which some people cannot digest). If consumed too close to bedtime and without brushing your teeth, these sugars will act like any other sugar and contribute to the development of cavities. The bacteria in our mouths love sugar and produce acids that dissolve enamel over time, so brushing your teeth just before bed is recommended.
Dr. Tarun Nagpal, a Doctify (opens in a new tab)-dentist reviewed, explains that calcium is important for growing children. “Cow’s milk is a great source of calcium, which is essential during infancy for the growth and development of teeth and bones,” he says. “When we are adults and our teeth are fully formed, the benefit of milk becomes more superficial than a necessity.”
De Zoysa also says that milk is useful as an enamel-protective drink if consumed after a meal. “One of the most important things about milk is that it helps neutralize attacks of acid or sugar, making it a useful beverage to have right after a meal or snack,” she says. “As a dairy product, it also stimulates the production of saliva, which due to its composition has antimicrobial properties and neutralizing capacity, and is useful for preventing tooth decay and gum disease.”
Is it necessary to drink milk to get calcium?
Although milk is the most well-known source of calcium, many foods contain this mineral in abundance. Some, like dairy-free milk and meat alternatives, are fortified with calcium; oat milk Y coconut milk are good plant-based alternatives to cow’s milk.
Some dairy-free sources of calcium include:
- Fish: Oily fish, especially when the bones are also eaten, is a good source of calcium. Sardines (with bones) contain 382mg per 100g, salmon has 26mg per 100g and mackerel has 12mg per 100g.
- Plant-based milks: often fortified with calcium, as they are used as milk substitutes. Unsweetened almond milk contains 120 mg of calcium per 100 ml, oat milk 130 mg per 100 g and soy milk 101mg per 100g.
- Vegetables: Green leafy vegetables are rich in calcium. 100g of kale contains 254mg, beet greens contain 117mg per 100g, and broccoli has 46mg per 100g.
- Meat alternatives: tempeh contains 111 mg per 100 g serving and silky firm tofu contains 36 mg per 100 g.
De Zoysa says that milk is considered a good drink for teeth due to the bioavailability of the calcium it contains. “Milk, like other dairy products, is an easy source of calcium, and the type found in milk is easily absorbed by the body,” she says. “Other dairy products, such as milk and cheese, also contain easily absorbed calcium. Low-fat dairy options often contain a similar level of calcium.”
She adds: “If you are allergic to cow’s milk or have lactose intolerance, there are alternative sources of calcium, including calcium-fortified foods and beverages (eg, soy milk, almond milk, cereals), dark green leafy vegetables (eg, kale, spinach) and soy.”
Oral care tips
Dr. De Zoysa gave WordsSideKick.com her top tips for good oral hygiene:
- Reduce your intake of sugary and acidic foods and beverages to no more than four times a day and limit it to meals.
- Don’t brush your teeth immediately after a meal, as they will be softer from the acid and sugar. Use sugar-free gum and drink water and milk instead of soft drinks. Remember, ‘no added sugar’ drinks still contain their natural sugars and still count as a form of acid attack or sugar.
- Brush your teeth twice a day with fluoride toothpaste, late at night and another time. Spit it out after brushing and don’t rinse with water, as this keeps a store of fluoride on your teeth.
- Clean between teeth daily with interdental aids such as dental floss and interdental brushes.
- A fluoride mouthwash can be helpful to use at a different time of day than brushing, as your toothpaste will have a higher fluoride content than your mouthwash.
