Health and Me

Ishita Roy

5 Healthy Foods For Your Dental Health

During the COVID-19 pandemic, many people missed their routine dental check-ups. This has left them wondering how their dental health may have been impacted. However, while dentist visits matter, your diet plays a major role in keeping your teeth and gums healthy.

According to dental experts, eating foods rich in nutrients like calcium, phosphorus, magnesium, and vitamin D, and low in sugar and processed carbs, can protect against cavities, bleeding gums, and other oral health issues. On the flip side, some common foods — even those considered healthy — may damage your teeth if consumed regularly.

Here’s a look at five foods that support oral health and five that may be harming it.

<h4>5 Foods That Are Great for Your Teeth</h4>

Cacao nibs — or unsweetened dark chocolate — contain polyphenols that help kill cavity-causing bacteria and prevent plaque from sticking to teeth. Research shows cocoa compounds can be as effective as mouthwash in reducing harmful bacteria, without affecting the good ones. Just be sure to choose chocolate with little to no added sugar.

Cheese, butter, and other dairy products from grass-fed animals are rich in vitamin K2, a nutrient that supports tooth mineralization and overall dental health. Many people are deficient in K2, and grass-fed dairy offers a natural source. Other good sources include eggs, chicken liver, and natto.

Fish like salmon, tuna, mackerel, and trout are packed with vitamin D and omega-3 fatty acids, which help strengthen tooth enamel and reduce gum inflammation. Vitamin D also helps deliver calcium to teeth — a key part of preventing decay.

Spinach, kale, and Swiss chard are high in minerals and act as prebiotics in the mouth. They support beneficial bacteria and help produce nitric oxide, which can benefit both oral and heart health. Leafy greens also help clean your teeth naturally and strengthen enamel.

While acidic, citrus fruits like oranges and grapefruit provide vitamin C, which helps reduce gum inflammation and supports healthy connective tissues in the mouth. Studies show they may even reduce bleeding gums. Just rinse your mouth with water afterward to limit acid exposure.

<h4>5 Foods That Can Harm Your Dental Health</h4>

Don’t let their bland flavor fool you — crackers quickly break down into sugars, feeding harmful bacteria that cause decay. They’re often more damaging than candy. If you crave something crunchy, choose seed-based options without wheat or refined carbs.

Sticky and sweet, dried fruits like raisins and apricots cling to teeth and are high in sugar. They also have a low pH, making them acidic and more likely to erode enamel. Whole, fresh fruit is a better choice.

Soda is one of the most acidic beverages on the market, with or without sugar. Its pH can weaken enamel and lead to cavities. Sip it quickly, not slowly over time, and rinse with water afterward. Wait at least 45 minutes before brushing.

Often seen as a health drink, some kombucha brands contain added sugars and lack active probiotics. These sweet and acidic drinks can harm your teeth if consumed regularly. Choose sugar-free versions with visible fermentation and rinse after drinking.

Though nutritious, legumes contain phytic acid, which can interfere with the absorption of calcium and magnesium — minerals your teeth need. If you rely heavily on these foods, make sure you’re getting enough of the key nutrients from other sources.

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During the COVID-19 pandemic, many people missed their routine dental check-ups. This has left them wondering how their dental health may have been impacted. However, while dentist visits matter, your diet plays a major role in keeping your teeth and gums healthy.According to dental experts, eating foods rich in nutrients like calcium, phosphorus, magnesium, and vitamin D, and low in sugar and processed carbs, can protect against cavities, bleeding gums, and other oral health issues. On the flip side, some common foods — even those considered healthy — may damage your teeth if consumed regularly.Here’s a look at five foods that support oral health and five that may be harming it.5 Foods That Are Great for Your TeethCacao Nibs or Dark Chocolate Cacao nibs — or unsweetened dark chocolate — contain polyphenols that help kill cavity-causing bacteria and prevent plaque from sticking to teeth. Research shows cocoa compounds can be as effective as mouthwash in reducing harmful bacteria, without affecting the good ones. Just be sure to choose chocolate with little to no added sugar.Grass-Fed DairyCheese, butter, and other dairy products from grass-fed animals are rich in vitamin K2, a nutrient that supports tooth mineralization and overall dental health. Many people are deficient in K2, and grass-fed dairy offers a natural source. Other good sources include eggs, chicken liver, and natto.Fatty FishFish like salmon, tuna, mackerel, and trout are packed with vitamin D and omega-3 fatty acids, which help strengthen tooth enamel and reduce gum inflammation. Vitamin D also helps deliver calcium to teeth — a key part of preventing decay.Leafy GreensSpinach, kale, and Swiss chard are high in minerals and act as prebiotics in the mouth. They support beneficial bacteria and help produce nitric oxide, which can benefit both oral and heart health. Leafy greens also help clean your teeth naturally and strengthen enamel.Grapefruit and Oranges While acidic, citrus fruits like oranges and grapefruit provide vitamin C, which helps reduce gum inflammation and supports healthy connective tissues in the mouth. Studies show they may even reduce bleeding gums. Just rinse your mouth with water afterward to limit acid exposure.5 Foods That Can Harm Your Dental HealthCrackers and Processed CarbsDon’t let their bland flavor fool you — crackers quickly break down into sugars, feeding harmful bacteria that cause decay. They’re often more damaging than candy. If you crave something crunchy, choose seed-based options without wheat or refined carbs.Dried FruitsSticky and sweet, dried fruits like raisins and apricots cling to teeth and are high in sugar. They also have a low pH, making them acidic and more likely to erode enamel. Whole, fresh fruit is a better choice.Soda Soda is one of the most acidic beverages on the market, with or without sugar. Its pH can weaken enamel and lead to cavities. Sip it quickly, not slowly over time, and rinse with water afterward. Wait at least 45 minutes before brushing.KombuchaOften seen as a health drink, some kombucha brands contain added sugars and lack active probiotics. These sweet and acidic drinks can harm your teeth if consumed regularly. Choose sugar-free versions with visible fermentation and rinse after drinking.Beans and LentilsThough nutritious, legumes contain phytic acid, which can interfere with the absorption of calcium and magnesium — minerals your teeth need. If you rely heavily on these foods, make sure you’re getting enough of the key nutrients from other sources.

5 healthy foods for your dental health

Supriya Ramesh

How Naturopathy Uses Greens Like Brahmi and Moringa to Promote Detoxification and Gut Health

Credits: Canva

Why Your Peanut Butter May Not Be the Best Protein Source You Thought It Was

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In the realm of naturopathy, therapeutic meals are more than just food; they're a form of medicine. A strong focus is placed on natural greens such as Brahmi and Moringa, not only for their rich nutritional profiles but also for their detoxifying and gut-cleansing properties.

Gut Cleansing and Detoxification

“Gut cleansing refers to the detoxification process of the digestive system, mainly the large intestine,” explains Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre. He emphasises the importance of using nutrient-rich plants like Moringa and Brahmi to aid this natural process.

According to Dr Shetty, Moringa oleifera is a powerhouse of nutrients. “It is a nutrient-rich source of proteins and antioxidants, minerals as well, such as potassium, zinc, magnesium, iron, sodium, calcium, and copper, vitamins A, D, C, E, folic acid, pyridoxine, and nicotinic acid as well as nutrients such as essential amino acids, antioxidants, flavonoids, and isothiocyanates are abundant,” he says.

Dr Shetty further explains that Moringa's fibre content is vital for healing and muscle building. “Anti-ulcer/gastroprotective activity which contains bisphenol and flavonoids found in moringa leaves shows reduced levels of ulcer index, duodenal ulcers and stress ulcers in the ibuprofen-induced gastric ulcer model,” he adds.

Not just that, “it significantly reduces the free radicals and neutralises the acidic behaviour of gastric juice. Moringa’s combination of antioxidants and anti-inflammatory properties enhances liver function, aiding the body’s natural detoxification process.”

He recommends that “regular consumption of organic Moringa leaf powder helps cleanse the system.”

Brahmi also plays a pivotal role in gut health. “Brahmi is able to decrease the frequency of defecation and play a role as an anti-diarrhoeal herb. It was found that it alleviates acetic acid-induced penetrating ulcers and strengthens the mucosa barrier,” says Dr Shetty. Known for its detoxifying effects, Brahmi helps cleanse the body by removing accumulated toxins, allowing for better circulation and organ function.

Thus, we can conclude that Moringa and Brahmi help in detoxification and promote gut health.

Naturopathy’s Nutritional Wisdom

Dr Shivaprasad Shetty of Yoga and Nature Care, Shantivana, says these wild Indian greens should be integrated into everyday meals to support digestive health and overall well-being.

“Brahmi is known for its cognitive function,” he says, adding that it may interact with sedatives, and individuals should consult a doctor if taking medications. The benefits, he shares, include “stress reduction” and “memory enhancement”.

Regarding Moringa, Dr Shivaprasad points out its “antioxidant properties” and “heart health support” but cautions that it may interact with blood thinners and diabetes medications. “It is nutrient-rich (minerals, vitamins),” he says.

How to Add Brahmi and Moringa to Your Diet

According to Dr Shivaprasad, there are various ways to include these greens in therapeutic meals:

<ul><li>Salads – “Add fresh leaves to salads”</li><li>Smoothies – “Blend into juices (add banana, almond milk, honey)”</li><li>Soups – “Add to stews”</li><li>Teas – “Make herbal teas from dried leaves”</li></ul>

“Brahmi and Moringa are rich in nutrients used in naturopathy for benefits like gut cleansing, high fibre content, rich chlorophyll, and detoxification,” he explains.

Before making any major dietary changes, Dr Shivaprasad advises, “Consult the healthcare professional before making significant dietary changes.” He also stresses the importance of “proper identification and sourcing of wild greens.”

Through the lens of naturopathy, greens like Brahmi and Moringa are not just food; they’re healing agents, working quietly and effectively to detoxify the body and restore balance from within.

naturopathy

brahmi

moringa

detoxification

gut cleansing

fibre

chlorophyll

antioxidants

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liver function

In the realm of naturopathy, therapeutic meals are more than just food; they're a form of medicine. A strong focus is placed on natural greens such as Brahmi and Moringa, not only for their rich nutritional profiles but also for their detoxifying and gut-cleansing properties.Gut Cleansing and Detoxification“Gut cleansing refers to the detoxification process of the digestive system, mainly the large intestine,” explains Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre. He emphasises the importance of using nutrient-rich plants like Moringa and Brahmi to aid this natural process.According to Dr Shetty, Moringa oleifera is a powerhouse of nutrients. “It is a nutrient-rich source of proteins and antioxidants, minerals as well, such as potassium, zinc, magnesium, iron, sodium, calcium, and copper, vitamins A, D, C, E, folic acid, pyridoxine, and nicotinic acid as well as nutrients such as essential amino acids, antioxidants, flavonoids, and isothiocyanates are abundant,” he says.Healing from WithinDr Shetty further explains that Moringa's fibre content is vital for healing and muscle building. “Anti-ulcer/gastroprotective activity which contains bisphenol and flavonoids found in moringa leaves shows reduced levels of ulcer index, duodenal ulcers and stress ulcers in the ibuprofen-induced gastric ulcer model,” he adds.Not just that, “it significantly reduces the free radicals and neutralises the acidic behaviour of gastric juice. Moringa’s combination of antioxidants and anti-inflammatory properties enhances liver function, aiding the body’s natural detoxification process.”He recommends that “regular consumption of organic Moringa leaf powder helps cleanse the system.”Brahmi also plays a pivotal role in gut health. “Brahmi is able to decrease the frequency of defecation and play a role as an anti-diarrhoeal herb. It was found that it alleviates acetic acid-induced penetrating ulcers and strengthens the mucosa barrier,” says Dr Shetty. Known for its detoxifying effects, Brahmi helps cleanse the body by removing accumulated toxins, allowing for better circulation and organ function.Thus, we can conclude that Moringa and Brahmi help in detoxification and promote gut health.Naturopathy’s Nutritional WisdomDr Shivaprasad Shetty of Yoga and Nature Care, Shantivana, says these wild Indian greens should be integrated into everyday meals to support digestive health and overall well-being.“Brahmi is known for its cognitive function,” he says, adding that it may interact with sedatives, and individuals should consult a doctor if taking medications. The benefits, he shares, include “stress reduction” and “memory enhancement”.Regarding Moringa, Dr Shivaprasad points out its “antioxidant properties” and “heart health support” but cautions that it may interact with blood thinners and diabetes medications. “It is nutrient-rich (minerals, vitamins),” he says.How to Add Brahmi and Moringa to Your DietAccording to Dr Shivaprasad, there are various ways to include these greens in therapeutic meals:Salads – “Add fresh leaves to salads”Smoothies – “Blend into juices (add banana, almond milk, honey)”Soups – “Add to stews”Teas – “Make herbal teas from dried leaves”“Brahmi and Moringa are rich in nutrients used in naturopathy for benefits like gut cleansing, high fibre content, rich chlorophyll, and detoxification,” he explains.A Word of CautionBefore making any major dietary changes, Dr Shivaprasad advises, “Consult the healthcare professional before making significant dietary changes.” He also stresses the importance of “proper identification and sourcing of wild greens.”Through the lens of naturopathy, greens like Brahmi and Moringa are not just food; they’re healing agents, working quietly and effectively to detoxify the body and restore balance from within.

how naturopathy uses greens like brahmi and moringa to promote detoxification and gut health

Donald Trump Says Cane Sugar Is ‘Just Better’ Than Corn Syrup, But Is It Really Healthier?

Credits: realdonaldtrump/Instagram, Canva

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The U.S. President Donald Trump recently made a bold health claim, or rather, a taste claim. In a Truth Social post, he announced that Coca-Cola had agreed to swap high-fructose corn syrup (HFCS) for “REAL Cane Sugar” in its U.S. sodas. He thanked the brand and proclaimed, “It’s just better!”

But does this sugar switch mean your Coke just got healthier, or is this simply a case of swapping one sweetener for another? Let us find out what really sets these sugars apart and whether your body knows which one you are sipping.

Cane Sugar vs Corn Syrup: What is the Difference?

Cane sugar, also known as sucrose, comes from the sugarcane or sugar beet plant. It is the classic granulated white sugar many of us grew up baking with. High-fructose corn syrup, on the other hand, is a man-made sweetener derived from corn starch. Through a process involving enzymes, the corn starch is converted into a mixture of glucose and fructose.

While both are composed of glucose and fructose, cane sugar is typically a 50/50 split. HFCS used in sodas often contains 55 per cent fructose and 45 per cent glucose. That small bump in fructose might not seem like a big deal, but when consumed in large amounts, it could have different effects on the body.

Cane sugar production is relatively simple. Sugarcane is crushed, and its juice is extracted, boiled, filtered, and crystallised. It is an age-old process with minimal tinkering.

HFCS, however, is the result of industrial alchemy. It begins as corn, which is milled into corn starch, then enzymatically treated to convert some of the glucose into fructose, a process that is neither short nor natural. It is a cheaper sweetener, which is why U.S. manufacturers widely embraced it in the 1970s. 

In terms of “natural” credentials, cane sugar might win. But the real question is, how does each sweetener behave once it hits your bloodstream?

How They Impact Your Body

The body breaks down both HFCS and cane sugar into fructose and glucose. Glucose fuels your cells and raises blood sugar, prompting insulin production. Fructose, meanwhile, is metabolised by the liver. In excess, it can contribute to fatty liver disease, insulin resistance, and increased triglycerides, meaning it is not ideal for your heart or waistline.

A slight increase in fructose in HFCS may make it more lipogenic, or fat-producing, particularly in the liver, according to some research. But when cane sugar is consumed in high quantities, it is not exactly a health food either.

The Burning Question: Is Cane Sugar Actually Better?

Taste-wise, many people say yes. It is often described as cleaner and less cloying. That is why Mexico’s Coca-Cola, made with cane sugar, has long enjoyed a cult following in the U.S., even earning the nickname “Mexican Coke”.

Health-wise, however, it is a marginal difference. The real issue is not which sweetener you choose; it is how much of it you are guzzling. The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men. That is about the amount in one can of soda, whichever sugar it is made with.

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The U.S. President Donald Trump recently made a bold health claim, or rather, a taste claim. In a Truth Social post, he announced that Coca-Cola had agreed to swap high-fructose corn syrup (HFCS) for “REAL Cane Sugar” in its U.S. sodas. He thanked the brand and proclaimed, “It’s just better!”But does this sugar switch mean your Coke just got healthier, or is this simply a case of swapping one sweetener for another? Let us find out what really sets these sugars apart and whether your body knows which one you are sipping.Cane Sugar vs Corn Syrup: What is the Difference?Cane sugar, also known as sucrose, comes from the sugarcane or sugar beet plant. It is the classic granulated white sugar many of us grew up baking with. High-fructose corn syrup, on the other hand, is a man-made sweetener derived from corn starch. Through a process involving enzymes, the corn starch is converted into a mixture of glucose and fructose.While both are composed of glucose and fructose, cane sugar is typically a 50/50 split. HFCS used in sodas often contains 55 per cent fructose and 45 per cent glucose. That small bump in fructose might not seem like a big deal, but when consumed in large amounts, it could have different effects on the body.How They Are ProcessedCane sugar production is relatively simple. Sugarcane is crushed, and its juice is extracted, boiled, filtered, and crystallised. It is an age-old process with minimal tinkering.HFCS, however, is the result of industrial alchemy. It begins as corn, which is milled into corn starch, then enzymatically treated to convert some of the glucose into fructose, a process that is neither short nor natural. It is a cheaper sweetener, which is why U.S. manufacturers widely embraced it in the 1970s. In terms of “natural” credentials, cane sugar might win. But the real question is, how does each sweetener behave once it hits your bloodstream?How They Impact Your BodyThe body breaks down both HFCS and cane sugar into fructose and glucose. Glucose fuels your cells and raises blood sugar, prompting insulin production. Fructose, meanwhile, is metabolised by the liver. In excess, it can contribute to fatty liver disease, insulin resistance, and increased triglycerides, meaning it is not ideal for your heart or waistline.A slight increase in fructose in HFCS may make it more lipogenic, or fat-producing, particularly in the liver, according to some research. But when cane sugar is consumed in high quantities, it is not exactly a health food either.The Burning Question: Is Cane Sugar Actually Better?Taste-wise, many people say yes. It is often described as cleaner and less cloying. That is why Mexico’s Coca-Cola, made with cane sugar, has long enjoyed a cult following in the U.S., even earning the nickname “Mexican Coke”.Health-wise, however, it is a marginal difference. The real issue is not which sweetener you choose; it is how much of it you are guzzling. The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men. That is about the amount in one can of soda, whichever sugar it is made with.

donald trump says cane sugar is ‘just better’ than corn syrup, but is it really healthier?

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Protein has long been the poster nutrient for muscle-building gym buffs, but the truth is, every body needs it. While carbs and fat have storage lockers in the body, protein does not. That is why a steady intake throughout the day is crucial. And yet, our protein habits are often lopsided—heavier at dinner than at breakfast, when ideally, it should be the other way around. 

Your breakfast should be the biggest protein hit of the day, followed by lunch, and then dinner. Why? Because protein helps keep you full and satisfied, which can be great for appetite control, energy, and even weight management.

Protein Does Not Mean Peanut Butter

Peanut butter is often the first thing people grab when trying to “up” their protein game. It is tasty, comforting, and yes, has some protein. But the problem is that those two tablespoons also pack a lot of fat and calories. The real ratio here is not protein-packed but fat-heavy. So while it might be deliciously spreadable, peanut butter is far from being a top-tier protein source.

Is It Healthy? Yes. Is It a Protein Star? Not Really

Peanut butter is not junk food. It contains fibre, vitamins, minerals, and those coveted heart-healthy unsaturated fats. But calling it a protein powerhouse is, well, generous. According to Dr. Jose Antonio, professor of health and human performance at Nova Southeastern University and a co-author of a recent sports nutrition journal report, peanut butter should be thought of as a fat source first. "If you read the nutrition label on any jar of peanut butter, you will see that it is mostly fat. The fat is good for you. But do not fool yourself into thinking that you are getting a lot of high-quality protein," he tells The Washington Post. 

What the Research Really Says

A study has warned against the assumption that peanut butter is a go-to for serious protein intake. Compared to other foods like eggs, Greek yoghurt, chicken, beans or fish, peanut butter falls short in the protein stakes while being energy dense, that is, high in calories and fat. The concern is not just about mislabelling but also about unintended consequences. Overdoing peanut butter in an attempt to get more protein might just lead to unintentional weight gain.

The message here is not to stop consuming peanut butter. Far from it. It still deserves a spot in your diet but just not as your main protein source. Think of it more like a healthy fat that happens to have a bit of protein, rather than a protein supplement that happens to be tasty. 

Use it wisely: a dollop on wholegrain toast, a spoon in your smoothie, or as part of a post-workout snack with a protein-rich food like Greek yoghurt or boiled eggs.

Know What is On Your Plate

Just because a food is labelled "high protein" does not mean it should be your main source. Peanut butter is satisfying, nutritious, and a good addition to your meals, but it is not going to help you hit those protein goals alone. 

protein intake

peanut butter

healthy fats

muscle building

calorie dense

breakfast protein

satiety

weight management

Protein has long been the poster nutrient for muscle-building gym buffs, but the truth is, every body needs it. While carbs and fat have storage lockers in the body, protein does not. That is why a steady intake throughout the day is crucial. And yet, our protein habits are often lopsided—heavier at dinner than at breakfast, when ideally, it should be the other way around. Your breakfast should be the biggest protein hit of the day, followed by lunch, and then dinner. Why? Because protein helps keep you full and satisfied, which can be great for appetite control, energy, and even weight management.Protein Does Not Mean Peanut ButterPeanut butter is often the first thing people grab when trying to “up” their protein game. It is tasty, comforting, and yes, has some protein. But the problem is that those two tablespoons also pack a lot of fat and calories. The real ratio here is not protein-packed but fat-heavy. So while it might be deliciously spreadable, peanut butter is far from being a top-tier protein source.Is It Healthy? Yes. Is It a Protein Star? Not ReallyPeanut butter is not junk food. It contains fibre, vitamins, minerals, and those coveted heart-healthy unsaturated fats. But calling it a protein powerhouse is, well, generous. According to Dr. Jose Antonio, professor of health and human performance at Nova Southeastern University and a co-author of a recent sports nutrition journal report, peanut butter should be thought of as a fat source first. "If you read the nutrition label on any jar of peanut butter, you will see that it is mostly fat. The fat is good for you. But do not fool yourself into thinking that you are getting a lot of high-quality protein," he tells The Washington Post. What the Research Really SaysA study has warned against the assumption that peanut butter is a go-to for serious protein intake. Compared to other foods like eggs, Greek yoghurt, chicken, beans or fish, peanut butter falls short in the protein stakes while being energy dense, that is, high in calories and fat. The concern is not just about mislabelling but also about unintended consequences. Overdoing peanut butter in an attempt to get more protein might just lead to unintentional weight gain.What Should You Do?The message here is not to stop consuming peanut butter. Far from it. It still deserves a spot in your diet but just not as your main protein source. Think of it more like a healthy fat that happens to have a bit of protein, rather than a protein supplement that happens to be tasty. Use it wisely: a dollop on wholegrain toast, a spoon in your smoothie, or as part of a post-workout snack with a protein-rich food like Greek yoghurt or boiled eggs.Know What is On Your PlateJust because a food is labelled "high protein" does not mean it should be your main source. Peanut butter is satisfying, nutritious, and a good addition to your meals, but it is not going to help you hit those protein goals alone. 

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