A tooth is an important part of your body, you need to keep it strong and healthy to avoid various diseases and enjoy the chewing for longer days in your life. Actually, weak teeth not only become victim of easily breakable but also attract bacteria that can damage your teeth due to cavity eating the enamel of your teeth causing pain.
So, keeping teeth healthy is important for its longer performance. And keeping the teeth strong and safe is possible with notorious food and right habits that are explained below. These healthy teeth tips will also help you to keep your health maintained through healthy eating with healthy teeth that allows you to chew foods properly.
#1 Cut the Extra Sugary Food Intake
Bacteria in teeth mainly attracted due to sugary foods and drinks. Actually, it increases the acid level in mouth that softens and wears away your enamel. Hence, avoid sweet candies and cold drinks or beverages having extra sweets or containing with carbonated flavors to keep your teeth healthy.
#2 Brush Twice with Right Toothbrush
Bruising the teeth at the night before going to bed is more important than in the morning. As most of the bacteria and cavity is develop when you are sleep mode and activity in your mouth slowdowns and salvia production stops.
Actually, saliva in your mouth controls bad bacteria and minimize their actions that create cavity in your teeth causing pain and if not treated can permanently damage your teeth. But make sure don’t over brush or do hardly.
#3 Use Fluoride Toothpaste for Brushing
Normal tooth paste will make tooth stronger except cleaning your mouth. So, to make your teeth stronger you need to use the fluoride toothpaste approved from certified dental associations.
Fluoride based toothpaste also prevents tooth decay and can also strengthen your teeth, making them less susceptible to future mineral loss.
#4 Drink More Water and Rinse Your Mouth
Water should be the most preferred beverage you should regularly use to drink and clean your mouth. Water is not only a sugar-free beverage but also helps remove harmful substances from the body keeping your entire body healthy.
While on the other hand, rinsing your mouth out with water also help to reduce demineralization when you don’t get chance to clean your mouth with toothbrush. And it would be effective and helpful when you eat an acidic or sugary food.
#5 Increase Your Calcium and Vitamins Intake
Apart from taking preventive measures to keep your teeth strong and healthy, you also need to add more nutritious foods in your diet to make your teeth strong. And calcium is the best source to make teeth stronger naturally.
However, calcium is produced within the teeth naturally but important mineral is stripped by acids and bacteria over time. So, add calcium-rich food in your diet like dairy products, beans, lentils, Soy Beans, Seafoods almonds and spinach.
#6 Eat Less Starchy Foods
Eating starchy food like potatoes, rice, and bread, are loaded with simple carbohydrates that increase the amount of fermentable sugars in the mouth, which can erode your teeth. And such foods also become reasonable for tooth decay.
#7 Avoid Grinding Your Teeth
This is kind of bad habit among many people who grind their upper and lower teeth together, especially at night. And due to such habits your teeth over time it can wear down the enamel and weaken your teeth structure. Hence to avoid impact of grinding habit you can use custom-fitted mouth guard that can protect your teeth.
#8 Visit at Dentist for Regular Checkups
To ensure your teeth are healthy you need to visits at nearest dentist in Jamaica at regular intervals for dental examination and checkups.
Dentist can spot cavities, or tooth grinding or other damages, and if there are such symptoms he can suggest you right amount of fluoride to harden and protect enamel. If water supply in your mouth is not fluoridated you need to use the fluoride supplements, mouthwashes, or coatings for your teeth to keep your teeth strong and healthy.
How Vitamin C Helps in Fighting with COVID-19 & Other Viruses?
Millions of people died and suffering from Coronavirus (COVID-19) and many are at risk of getting infected with such deadly virus. Till now what we have learnt that keeping our immune system can help us to keep safe from such virus.
And Vitamin C plays a major role in keeping our immunity system strong. Vitamin C discovered by Albert Szent-Gyorgi in the early twentieth century when he was searching for a substance, the deficiency of which can cause various health problems.
Role of Vitamin C in Fighting with COVID-19
Vitamin C cannot be stored in the body and requires daily intake to maintain adequate levels. This combined with smoking, poor lifestyle, not consuming enough nutritious foods leads to a majority of the population being sub-clinically Vitamin C deficient.
In the 1970s, Nobel Laureate Linus Pauling popularised the use of high doses of Vitamin C for the treatment of common cold. As per the research and studies Vitamin C deficiency and Pneumonia and found that patients with a low Vitamin C intake required hospitalisation much longer than those who had adequate amounts.
How Much Vitamin C Per Day?
For the prevention and treatment of viral respiratory tract infections, it is recommended to take 4-6 grams of Vitamin C per day. In a clinical study conducted with 500 subjects, 4-6g of Vitamin C per day showed an 85 percent reduction in cold and flu symptoms.
To those who think they can get adequate Vitamin C from citrus fruits, you have to understand that you need to consume as many as 20 oranges to get 1g of Vitamin C which is impossible. While consuming excessive Vitamin C has a side effect on your body.
How Does Vitamin C Work?
In case of coronavirus infected patient, the main reason for the extensive lung injury is the excessive free radicals and oxidative stress mounted by the dysfunctional immune system in an effort to kill the virus but end up harming the patient instead.
Vitamin C, a water soluble powerful anti-oxidant, can neutralise these free radicals and reduce oxidative damage to the lungs. When the balance between oxidants and anti-oxidants is lost, that’s when the damage happens and patients progress to severe disease. By administering adequate Vitamin C, we can increase the anti-oxidant status of our body.
Vitamin C levels in white blood cells (immune cells) are ten times higher than in plasma, which indicates functional role of the vitamin in these immune cells. Vitamin C has been shown to affect the functions of phagocytes, production of interferon, replication of viruses, and maturation of T-lymphocytes.
Vitamin C Prevents from Many Diseases
Vitamin C also protects these immune cells from oxidative damage when they try to clear out bacteria, viruses, etc. Hundreds of clinical studies have shown that Vitamin C has a positive impact on many infections caused by bacteria, viruses, fungi, etc.
Vitamin C at doses of 4-6g is absolutely safe and causes no side effects whatsoever. It is especially useful for the elderly and for those with pre-existing conditions to strengthen their immunity. However, you can also increase intake of other foods to boost your immunity.
Benefits of Drinking Lemon Water to Boost Immunity with Vitamin C
Lemon water not only makes a delicious drink to keep your stomach cool in summers but also gives immunity to your body. Yes, lemon contains an ample amount of Vitamin C that helps to boost the immune system naturally, which is very important nowadays to keep your body resistant from COVID-19 like deadly viruses.
As we all know there is no vaccine or specific medicine developed to cure this disease, the only way to keep your body immune enough to remain safe from such deadly viruses. So right here we discussed how lemon water boosts immunity against COVID-19 and what are the health benefits of lemon water and how you can enjoy lemon water.
How Does Lemon Boost Immune System?
As you know Lemons are high with vitamin C, a potent antioxidant that can improve your immune system, helping your body ward off infections and diseases. The citrus fruit can also help the body absorb iron from foods and contribute to wound healing due to its high vitamin C content in it.
As per the research foods that contain high amounts of vitamin C and other antioxidants may help improve immunity against germs and viruses that cause the flu and common cold. Vitamin C can help support the health of your intestines and respiratory system.
As per the international health reports consuming at least 200 mg of vitamin C every day did appear to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children. This vitamin may also help strengthen immunity in individuals undergoing extreme physical activity.
Other Health Benefits of Lemon
Lemons not only enrich with Vitamin C but also have multiple other benefits to your health. Yes, it will not only boost your immunity against COVID-19 but also provides various other amazing benefits to your body that are listed below.
Lemon Health Benefits:
- Strengthening the immune system.
- Provides relief or prevents nausea.
- Helps to prevent asthma.
- Lower the risk of ischemic stroke and high blood pressure.
- The high vitamin C content in lemons can help prevent free radicals from causing cell damage, leading to cancer.
- Boost metabolism and aid in weight loss.
- It improves the digestion system & Prevents kidney stones.
- It helps with iron absorption, thereby reducing the risk of Anemia.
- It assists in the formation of collagen, which helps maintain a healthy complexion.
- Lemons also contain high levels of lutein and zeaxanthin, which can help keep your eyes healthy.
Apart from the above said, Lemon has multiple benefits, but make sure to keep consuming on a regular basis. And there are multiple ways to consume lemon as beverages or add into your daily food to make your body strong and immune. Further, below you can also find the various ways to consume lemon for maximum health benefits.
How To Make Lemon Water for Immunity?
- The best way to enjoy lemon is to make Shikanji with water, lemon, sugar and black salt.
- Or you can add a dash of organic cayenne pepper, a few springs of mint, a slice of fresh ginger, a teaspoon of raw honey, etc, to boost your metabolism as well as enhance the taste.
- You can also add a few slices of other fresh citrus fruits such as lime, oranges, or cucumber.
- You can take lemon water added with honey in the morning to control your weight.
- Or you can add lemon water on the salad to make it more tasty and healthy.
But don’t forget to enjoy warm lemon water every morning to boost your immunity against coronavirus infection, and enjoy the immense health benefits listed above. However, people having common cold problems should avoid lemon water after evening, especially other than the summer season otherwise they will keep sneezing and coughing.
How Much Vitamin C is Too Much: Side Effects of Excess Vitamin C
We all know, Vitamins are the most essential nutrients for our body. Vitamins are broadly classified as water-soluble and fat-soluble Vitamins. There are 13 Vitamins in all and each one carries out critical functions keeping us to stay alive and Vitamin C is one of them that helps in performing the various functions in our body.
Actually, Vitamin C is involved in the production of neurotransmitters like serotonin and norepinephrine. The most important function of Vitamin C is that it acts as an antioxidant and boosts the immune system to fight from various diseases.
To avoid getting infected with COVID-19 like viruses, people increased the intake of Vitamin C into their diet. But do you know taking too much Vitamin C has side effects? Yes excessive intake of Vitamin C is not good for your health.
Symptoms of Too Much Vitamin C in the Body
When you take any supplement usually the full amount is not absorbed into your body. And it is believed that in lower doses about 70-90% absorption occurs while in mega doses of 1g and above only 50% is absorbed. And the excessive amount leftover in the GI tract may irritate the system leading to symptoms like:
Symptoms of Excess Vitamin C:
- Abdominal cramps
- Heartburn or Acid Reflux
Overdose on Vitamin C symptoms can help you to control the cut the intake of this nutrition. If you not control the same it will negatively affect your body. Hence, you also need to know the side effects of too much vitamin C discussed below.
Side Effects of Taking Too Much Vitamin C
Absorption of Other Nutrients
Excessive Vitamin C may interfere with the absorption of other essential nutrients like Vitamin B12. However, if you need both, it is advised that if you are taking both these vitamin supplements, you should keep about 2 hours of gap between them. Vitamin C has also found to decrease the uptake of Copper in the body.
Affecting the Health of Bones
Vitamin C is important for collagen formation, which is essential to keep your bones healthy, and several research and studies have shown it beneficial for keeping bone and joint diseases away.
While high levels of Vitamin C in our body may lead to the activation of a protein that causes painful bone spurs (bony projections that develop along bone edges especially at the joints). High intakes of Vitamin C over long periods of time may lead to the acceleration of painful osteoarthritis.
Chances of Kidney Stones
Excessive Vitamin C leads to excretion as oxalate from our body through your urine. And sometimes this oxalate binds to other minerals forming crystals that may lead to stones in the kidneys.
As Vitamin C is responsible for increasing the oxalate formation, excessive intake has been found to be linked to kidney stones. And few studies have shown high Vitamin C intakes to be linked to kidney failure, though in very rare cases only.
May Rust Your Body
As per the research and studies carried out by the scholars of the University of Florida, if you had an injury, sprain or inflammation, and were taking more than 100 mg of Vitamin C/day, you may be rusting your body from the inside.
And the assumption was that all these conditions lead to free iron within the body which reacts negatively with Vitamin C causing a reaction like the rusting of an iron rod when exposed to water and oxygen. So even though Vitamin C helps lower inflammation and hasten to heal, taking the right amount is recommended.
Recommended Daily Dose of Vitamin C (ICMR/NIN)
To avoid such complications due to overdose of Vitamin C, you need to control the intake of Vitamin supplements. And as per the different genders and ages, the upper limit of Vitamin C is recommended according to the Office of Dietary Supplements – the USA.
- Infants: 400mg/day
- Children 4-8 Years: 650mg
- 9-13 Years: 1200mg
- 14-17 Years: 1800mg
- Adults: 2000mg/day
- Pregnant and Lactating mothers: 1800mg/day
Recommended Daily Intake Of Vitamin C (ICMR/NIN) for The Indian Population:
- Adult Man: 40mg/day
- Adult woman: 40mg /day
- Children: 0-1 year: 25mg & 1-17 years: 40mg
- Pregnant and lactating mothers: 60-80mg/day
If you are regularly taking citrus fruits, peppers, tomato, papaya, green chutney, amla and green leafy vegetables your body will get adequate Vitamin C. Supplementation should be done only when you are under doctor’s medication supervision.
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