Naturally occurring bacteria in the mouth devour sugar, creating acids that attack tooth enamel. This can lead to decay, as well as a host of other problems, including gingivitis.
Living in a culture that moves as quickly as ours, it’s easy to bypass a nutritious diet in favor of a diet comprised of fast food and snacks high in sugar. The detrimental effects of this lifestyle are clear. More than 25 percent of children between the ages of 2 and 5 have experienced tooth decay, and almost 80 percent of young people have had a cavity by age 17.
“We live in a high-stress society and fast food offers a quick fix,” says Academy of General Dentistry spokesperson Maria A. Smith, DMD, MAGD.
She adds that an overabundance of sugar is not only detrimental to oral health, but also the rest of the body’s well-being.
For example, the average 12-ounce can of soda contains 10 teaspoons of sugar; and many manufacturers incorporate sugar into their foods to help ensure a return purchase. Today, the average person consumes approximately 150 pounds of sugar a year, or about 40 teaspoons a day. It’s not only our culture that defines the amount of sugar we consume, but also a lack of education on how much sugar we consume every day – especially when it comes to children and the elderly. Dr. Smith says parents may believe they are doing right by feeding their children processed fruit juice or raisins, however products such as these are mostly sugar. Processed foods also can be harmful because of the low-nutrition and high-sugar content. Substituting these products for fresh fruits and vegetables is a better option.
“People don’t realize how many high-content sugar products are out there,” Dr. Smith says. “Education is the key to creating a nutritious diet.” Visiting the dentist twice a year, says Dr. Smith, is a good way to maintain oral health and learn how to curb an excessive sugar intake. Additionally, eating an abundance of fresh fruits and vegetables and carefully reading nutrition content labels can curb sugar intake.
Cruciferous and dark green leafy vegetables dominate the top 10. They are, in order, watercress, Chinese cabbage, chard and beet greens, followed by spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens.
All the top vegetables contain high levels of B vitamins, vitamin C, vitamin K, iron, riboflavin, niacin and folate – nutrients that help protect people against cancer and heart disease, the researcher noted.
These leafy vegetables taking the top powerhouse spots “makes sense,” said Lauri Wright, a spokeswoman for the Academy of Nutrition and Dietetics.
“They have a lot of the B-vitamins and a lot of fiber in the leaves,” said Wright. “If you think about plants, that’s where they store their nutrients. Those green leafy vegetables have a lot of minerals and vitamins and fiber in those leaves, and very few calories.”
People who chop off the leafy part of vegetables such as celery, carrots or beets are “actually cutting away some very good nutrients,” said Wright, an assistant professor at the University of South Florida College of Public Health in Tampa.
The six fruits and vegetables that didn’t make the list as powerhouse foods are raspberries, tangerines, cranberries, garlic, onions and blueberries. While all contain vitamins and minerals, they are not densely packed with important nutrients, the study said.
The full list is published June 5 in the journal Preventing Chronic Disease.
Folks will get good nutrition from the powerhouse veggies whether they eat them raw or cook them, as long as they don’t boil them, Wright said.
“Fresh, you have 100 percent of the vitamins and minerals,” she said. “When you cook it, you might lose a small percentage, but it’s not significant.”
Boiling, however, can drain veggies of B-vitamins, vitamin C and other nutrients, Di Noia and Wright said.
Cooks who choose to boil spinach or collard greens should save the nutrient-rich water, either including a little with each serving or re-using the water in sauces or soups, Di Noia said.
Wright agreed. “We encourage you to use the liquid. If you have a bowl of green beans, have some of the liquid with your serving of beans,” she said.
HealthDay
