Top nutrients for a tip-top smile

Cloe up of woman smiling brightly with a becah background

A lovely smile brightens up the face and healthy teeth are key to having a smile that engages the world! Good teeth are often built in the early years from having sufficient nutrients, particularly calcium and vitamin D in the diet. But what other nutrients are important?

Clinical Nutritionist, Suzie Sawyer, shares the five most important nutrients for a lovely smile.

SMALLER--4 Suzie Blog pic

CALCIUM

It’s the most abundant mineral in both the bones and teeth, therefore it’s important to have sufficient in the diet. If you missed out during childhood, for whatever reason, it’s never too late to make sure your diet is calcium-rich. Whilst dairy foods are some of the richest sources of calcium many people are intolerant or have an allergy to dairy foods.

The good news is that there are many dairy alternative milks which are naturally rich in calcium or are fortified such as soya, coconut and almond. There are also a great variety of dairy-free yoghurts to enjoy. Green leafy vegetables, sesame seeds, fish with bones such as sardines and tinned salmon, beans and lentils are all rich sources. Kale contains some of the most absorbable calcium around! The best advice is to include a variety of foods containing calcium in your diet.

VITAMIN D

Known as the sunshine vitamin, Vitamin D actually goes hand in hand with calcium when it comes to healthy teeth and bones – in fact calcium needs vitamin D to do its job properly. Even though summer is on its way, with hopefully more sunshine, sunscreen and lack of time out in the sun means we’re often still vitamin D deficient. If you want healthy teeth, you should ideally be taking a vitamin D supplement all-year round containing at least 10 micrograms. And Public Health England supports this recommendation.

Interestingly, foods such as oily fish with bones that are high in calcium, also contain some vitamin D, so get that barbeque lit and cook up some sardines!

COQ10

CoQ10 is a vitamin-like substance that is naturally produced in the body but diminishes with age and is frequently deficient. In fact, CoQ10 is a very powerful antioxidant working hard throughout the body holding back age-related diseases. However, it’s also been found to be very effective at reducing gum disease through supplementation1.

CoQ10 is found in many foods including organ meats, beef and pork, oily fish, leafy greens such as spinach and cauliflower as well as oranges, although not in great amounts. It’s been found that as little as 50 mg of CoQ10 in supplement form, daily, can help reduce the severity of periodontal disease. It’s actually the gums that can be problematic as the years roll by, leading to pain, bleeding from the gums and loss of teeth, all detrimental to a healthy smile!

VITAMIN C

Vitamin C is key in the production of collagen. Since collagen is the most abundant protein in the body, it make sense that teeth will also contain some. Plus vitamin C is our key antioxidant helping to fight damaging free radicals that attack all parts of the body, and unfortunately, the gums are no exception.

Eating plenty of colourful fruits and vegetables, particularly strawberries (in season right now and delicious with some calcium-rich cream), cherries, sweet red peppers, kiwi fruits and leafy greens are also teeth and gum-friendly. Certain fruits, particularly citrus fruits are acidic and may attack tooth enamel. If you do eat them (and they’re particularly rich in vitamin C), rinse your mouth out with water afterwards and don’t brush your teeth for at least 30 minutes after eating to allow the enamel to settle.

MAGNESIUM

Magnificent magnesium is one of the other key minerals for healthy teeth and gums2. It’s as essential as calcium; magnesium helps to develop hard enamel that covers the teeth. Foods which contain magnesium include nuts and seeds but the good news is that it’s rich also in foods that are abundant in vitamin C, particularly green leafy vegetables. For a real ‘green’ hit, why not whizz up a green juice containing cucumber, pear, parsley, spinach and some mint for a really summery twist!

Magnesium is frequently deficient in the daily diet, partly because of our over-reliance on convenience foods and it’s depleted by stress. However, with some careful planning and also including wholegrains and nuts and seeds in your diet, you’ll have plenty to smile about!

So make sure to build a healthy smile this summer with these top teeth nutrients!

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Five ways to keep your energy levels in tip-top shape!

Many people struggle with energy levels all year round.  Long work days, busy family lives and a hectic social life can all take their toll and leave you feeling drained.

Clinical Nutritionist, Suzie Sawyer, shares her top five tips for meeting all that life demands and feel raring to go!

SMALLER--4 Suzie Blog picTHE ENERGY EQUATION

If you want to have abundant energy for life and to retain that energy rather than burning out, then there are a few simple nutritional tips you can follow:

Eat mainly slow-releasing carbohydrates, otherwise known as low glycaemic (or low GI), such as oats, wholegrains, quinoa and whole foods rather than anything ‘white’.  Foods such as white bread and pasta have been deprived of nutrients, particularly B vitamins which are needed for energy.  ‘White’ foods upset blood sugar balance also leading to low energy.

Ensure your diet is well-rounded giving you a good balance of essential nutrients. Look at the colour variety on your plate at every meal.  Think all the colours of the rainbow!  Obviously this won’t be achieved at every meal, but if you’ve got a colourful meal plate, you’ll certainly be getting the essential nutrients your body needs to create great energy.

Avoid stimulants.  This is key to feeling on top of the world.  Whilst caffeine provides a rapid energy surge, this will be quickly followed by a dip.  Swap to decaffeinated drinks and include ginseng tea to get your body buzzing.  Plus, we all know that tell-tale ‘morning after the night before’ feeling!  Too much alcohol, over an extended period, is just going to drain energy.  Try to have as many alcohol-free days as possible, particularly during the working week.

THE ANTI-STRESS DIET

It’s no secret that stress makes us feel tired. Plus, stress depletes essential nutrients the body needs to produce energy – it can be a vicious cycle.

Adopting a low glycaemic carbohydrate diet is key.  In order to keep the body’s natural stress response on an even keel, these need to be balanced with protein in the same meal or snack.  For example, fish with brown rice; a handful of nuts with an apple; porridge oats with some seeds.

The mineral magnesium is also known as an ‘anti-stress nutrient’.  It’s needed to support the adrenal glands but it’s also used up more quickly during stressful times. Try to eat five servings a day of dark green leafy and root vegetables such as broccoli, watercress, carrots, sweet potatoes, Brussels sprouts, spinach, green beans or peppers.  They can be raw or lightly cooked and you can happily use frozen if you’re not always able to buy fresh.

CELERY FOR ENERGY!

It’s all about nitrates!  Nitrates are naturally found in a number of foods and provide many health benefits.  In particular, they help to relax blood vessels and therefore improve blood flow.  This, in turn, creates more oxygen in the bloodstream, which gives you more energy!

If endurance exercise such as running is your thing, then consuming a couple of sticks of celery pre-workout is going to send energy levels soaring. However, if celery is not for you, then beetroot is also high in nitrates and provides equal benefits.  Try drinking a glass of beetroot juice before your morning run and you’ll float through the miles!

ENERGY NUTRIENTS

There are a number of nutrients that are really key in energy production.  For example, vitamin B6 and zinc help insulin to work correctly, which in turn helps to keep blood sugar levels in balance. The mineral chromium is needed to turn glucose into energy.  In fact the whole family of B vitamins (and there are eight in total), are essential for turning fuel or food into energy.

As with most things in life, nothing works in isolation, and it’s true with nutrients; trying to increase one nutrient over another can lead to imbalances.  Thankfully nature has made life much easier for us because the foods we’ve talked about all contain a good balance of these nutrients.  Therefore, if your diet is balanced and colourful, you will be getting what the body needs.

However, taking a daily multivitamin and mineral will help to top up levels and plug any dietary gaps.

COQ10 FOR TOP ENERGY

One nutrient that’s often forgotten is Co-enzyme Q10 (COQ10).  It plays a central role in energy metabolism because it’s present in every cell in the body.

There is no daily recommended amount for CoQ10, hence it can be missed off the list of essential nutrients. However, it is great for increasing flagging energy levels.  CoQ10 is found in sardines, mackerel, pork, spinach and walnuts, but not in large amounts.  Therefore, supplementing with around 30 mg of CoQ10 daily is really going to help.

So with some small adjustments to your diet you can keep your energy levels in tip top shape. If you’re well fuelled, your body will do the rest!

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For everything you need to know about vitamins, minerals and herbs visit Herbfacts

Smile! Five nutrients for healthy teeth and gums.

‘Smile and the whole world smiles with you’.  A smile goes a long way in life and it’s even better if you have beautiful, healthy teeth.  Whatever age you are, it’s never too late to look after your teeth and gums.  And, as with so many aspects of health, it’s all underpinned by good nutrition.

Clinical Nutritionist, Suzie Sawyer, provides her five top tips for keeping your teeth and gums in tip-top condition.

SMALLER--4 Suzie Blog pic

GET ENOUGH CALCIUM

The mineral calcium, which is the most abundant in the body, is the most important one in terms of teeth health, right from birth and throughout life.  If you’ve had a good start, and you and your children received sufficient calcium in the womb, then that’s always going to be beneficial.  However it’s never too late, and having sufficient calcium in the diet throughout life is going to help maintain strong teeth.

Milk and dairy products are great in terms of calcium content, but if you can’t tolerate dairy or choose not to eat dairy products there are alternatives. Think green leafy vegetables, other calcium-enriched milks such as almond or coconut, sesame seeds and bony fish such as sardines.

It’s worth bearing in mind that too much stress can create acidity throughout the whole body which in turn can cause you to lose calcium.  So find ways of reducing your stress levels; yoga, meditation, a lunch time walk away from your desk – whatever helps you to unwind.

ADD SOME SUNSHINE

Vitamin D is known as the sunshine vitamin because it’s produced on the skin in the presence of sunshine.  So, with the summer upon us, make sure you try to get 10-15 minutes each day in the sun without any sunscreen.

Vitamin D is essential for metabolising calcium; they’re inseparable nutrients and your teeth certainly needs sufficient of both nutrients throughout life.  As with calcium, bony fish is a great source of vitamin D, as is, to some extent, milk.

Even though the body can store vitamin D, it would seem that a very large percentage of the UK population are deficient and our requirements for this vitamin are much higher than originally thought.  Therefore, the Department of Health recommends supplementation for everyone throughout the winter months but it would also be prudent to continue supplementing all year round.

VITAMIN C IS KEY!

Vitamin C is probably the most well-known of all vitamins; it’s also one of the most hardworking!  There is often some confusion around vitamin C and how it impacts teeth and gum health, primarily because it’s acidic and too much acid can attack tooth enamel. However, vitamin C is also essential for healthy and strong gums.

If gums are weak, teeth can become wobbly and may eventually fall out.  Therefore, the advice is to eat plenty of vegetables, particularly peppers, kale, broccoli and Brussels sprouts which are high in vitamin C, but also some fruits such as the berry fruits which are high in vitamin C but lower in acid.  Try to avoid fruit juices such as orange juice for breakfast as this coats the teeth with acid. Additionally, don’t brush your teeth for at least an hour after eating fruit.

EAT MORE MAGNESIUM

Whilst calcium tends to get all the acclaim when it comes to teeth health, the mineral magnesium is also important.  This is primarily because magnesium is key in the formation of teeth as well as bones.  Indeed, magnesium and calcium need to be in balance to work at their optimum levels; over-calcification within the body can lead to other problems such as hardening of the artery walls.

The good news is that green leafy vegetables that are high in vitamin C are also high in magnesium; yoghurt and almonds are also high in calcium are magnesium!  It makes dietary choices a whole lot easier.

CoQ10 HELPS SUPPORT GUMS

Healthy gums are as much an essential part of a healthy mouth as healthy teeth.  Compromised gingival (gum) irritations and infections can eventually lead to loss of teeth so gums need to be properly cared for.

Having a balanced diet is key for having a well-nourished and good-working body, including the gums. One often over-looked nutrient is CoQ10.  It is naturally found in the body and functions as a key antioxidant.  However, its production diminishes with age: people taking statin medications are also often deficient.

It is found in many foods such as spinach, broccoli, sardines and mackerel.  However, because it’s so key in gum health, it might be worth considering a CoQ10 supplement of at least 30 milligrams daily.

So there are some easy ways to ensure you’re grinning with confidence (and strong, healthy teeth and gums) by getting the right nutrition. Keep on smiling!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts