Thanksgiving is a special time to show appreciation and love for those who matter most in our lives. As you set the table for this festive occasion, it's important to keep your loved ones' health in mind. While it's great to enjoy a treat now and then—like a delicious slice of pumpkin pie after the meal—it's wise to focus on a menu that promotes overall wellness. One crucial aspect of health to consider is dental health when selecting your side dishes. To help you create a Thanksgiving feast that keeps everyone smiling, here are some nutritious foods to include in your celebration:
CarrotsCarrots are a staple on Thanksgiving tables, yet this root vegetable provides more than just its naturally sweet flavor. According to Medical News Today, the potent antioxidants and vitamins in carrots can help lower the risk of cancer, heart disease, and various other health issues. While overall health contributes to a bright smile, carrots also offer specific advantages for your dental health.
While it's important to brush your teeth twice a day and floss regularly, snacking on carrots during meals can be a fantastic way to give your teeth a little extra cleaning. Other crunchy foods, such as apples and celery, also come with similar dental perks. So, the next time you're looking for a healthy snack, reach for some carrots – your teeth will thank you!
Additionally, the act of chewing, otherwise known as mastication, increases the flow of saliva, the American Dental Association (ADA) noted. Carrots require more chewing than softer foods, which means this vegetable allows for greater saliva production. Saliva is necessary to digest food, wash away acids and strengthen enamel.
When it comes to cooking carrots, maintaining that satisfying crunch is key. Overcooking can lead to mushy veggies that lack that delightful bite. If you’re looking for a tasty roasted carrot recipe, the Food Network has a great one, but with a few tweaks, you can boost its benefits for your oral health.
Start by choosing thicker carrots, as they tend to hold their firmness better during roasting. Instead of sticking to the recommended cooking time of 20 minutes, shorten it a bit. Keep an eye on your carrots as they roast, checking their tenderness regularly to ensure they stay crisp and crunchy. This way, you’ll enjoy a delicious side dish that’s not only good for your taste buds but also friendly to your teeth!
Spinach
Don't forget to include your leafy greens in your holiday celebrations! Whether you enjoy them fresh in a salad or as part of a flavorful side dish, these vegetables can elevate your Thanksgiving meal. While most greens are packed with health benefits, spinach deserves special mention for its positive effects on oral health, as highlighted by Colgate.
What makes spinach such a standout? It's rich in calcium, a vital nutrient for preventing tooth loss and maintaining overall dental health. Studies show that insufficient calcium can contribute to conditions like osteoporosis in the teeth and jaw, leading to weak and brittle bones. The good news is that boosting your calcium intake can help counteract these issues, making spinach an excellent choice for your holiday table. So this season, make sure to savor those leafy greens!
Unlike carrots, the nutrients in spinach carry greater benefits than the texture, so you have more options with how you cook this leafy green. You're not limited to salad, and this vegetable can actually taste really good. That being said, avoid adding large amounts of butter or salt with spinach, as these ingredients essentially defeat the purpose of eating the vegetable. Instead, throw spinach in with a steamed vegetable medley, or whip up this mushroom and spinach side dish featured on Allrecipes.
Cranberries
Cranberry sauce is more than just a tasty addition to your Thanksgiving feast; it's a powerhouse of health benefits too! These little berries are packed with polyphenols, which play a crucial role in oral health by helping to prevent plaque buildup. When plaque adheres to teeth and interacts with sugars in our mouths, it produces acid that can erode tooth enamel and lead to cavities.
According to the University of Rochester Medical Center, cranberries have unique properties that can stop plaque from sticking to teeth, ultimately protecting them from damage. Remarkably, these berries may even inhibit plaque formation altogether by targeting glucan, the main ingredient in this troublesome substance.
Cranberry sauce is normally high in sugar, but there are ways you can give it an extra health kick. For example, this cranberry sauce recipe by Fannetastic Food uses only uses fresh orange juice, maple syrup, cranberries and thyme. When it comes to dental health - and your overall well-being for that matter - natural sugar is better than refined. Make sure you buy actual maple syrup for this dish and not just maple-flavored syrup, which will make all the difference in what type of sweetener you consume.
To safeguard your teeth this holiday, be sure to brush and floss after dinner. Remember, when it comes to oral health, it's best to eat food in one sitting rather than throughout the day. Find a dentist to get professional dental care tips on how your family members can manage their smiles this holiday season.