Mouth Piece 13. Three friends: Vitamin C, walnuts, and coconut
I have tried only a few of the various foods and nutrients recommended for gums and teeth. That so many different things help does not surprise me, since I now believe good oral health is the default state. To undermine it, we have to go out of our way in eating badly. Nevertheless, I will mention three stars that have had a wow effect for me.
1. Vitamin C
The same week I looked in my mouth with a mirror and desk light, I had a delightful shock.
As one of my experiments with nutritional and herbal supplements, I had decided to try a course of Vitamin C tablets. These are rather cheap and unglamorous now--a little out of fashion. But I remember the Vitamin C craze of the 1980s, when the theories of Nobel laureate Linus Pauling, who wrote
Vitamin C and the Common Cold, ruled the popular press. Pauling advocated Vitamin C as the key to health--and by the bucketful. I was easily influenced by the papers in those days, so I bought a bottle.
My experiment with the elixir, however, was brief. A teaspoon of Vitamin C powder went through me like a dose of salts—which indeed it was. So I binned the rest and passed on to other fads. How sensitive my digestive system must have been then compared to its brutalised condition today, when I can knock back a whole bag of prunes without so much as a flutter in the gastrointestinal dovecote. Anyway, decades passed, and here I was taking a brace of Vitamin C pills one morning and another after tea and thinking no more of it.
When I cleaned my teeth that night and spat no blood out with my toothpaste, you could have knocked me over with a feather. My eyes almost popped out of my head. My toothpaste spit had
always been pink, including as a child. Even on my new healthy diet I still spat blood. I did so even when, for one experiment, I ate my way through competition levels of fruit for a week, like a mountain gorilla. I always knew blood in the spit is a bad sign but not what to do about it. I had got so used to it that I did no notice it. And now, there it was, gone!
That was was my moment on the road to Damascus. Since then I take two or three Vitamin C pills a day, and not a drop of blood has emerged in that time from my gums. Which thrills me, because if those pills are doing good to my gums, they must be doing good to my whole body. Perhaps they have contributed to the improvements in my arthritis, too--but that is for another post.
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There is no mystery why Vitamin C benefits gums. It is essential in the formation and maintenance of collagen. Ascorbic acid was discovered after limes were observed to cure scurvy in sailors—the first sign of which was loose gums. Captain Cook made his men eat boiled cabbage each day, for which they understandably hated him, and he never lost a man to scurvy. It was similar at my boarding school, where we were served enough cabbage to put one off it for life. I do buy cabbages sometimes, out of nutritional piety, but eating them is another matter. Still, they make good compost.
Collagen is remarkable stuff. I think of it as the glue that keeps the different bits of me stuck together. (The word derives from “kolla”, which is Greek for glue, so I imagine myself a walking collage.) Apparently, a quarter to a third of the protein in our bodies is collagen. To quote Telly Savalas, that is a whole lot of sauerkraut.
Vitamin C promotes collagen synthesis, which helps wounds heal. I remember reading about Anson’s voyage round the world, during which his crew were so stricken with scurvy that old wounds reopened, and previously broken bones unset, even after decades. At sea for months, all his men dreamed of was fruit. I bet they would have killed for a fresh cabbage.
I do not say I now agree with Pauling that downing vast quantities of Vitamin C every day is necessary for health—though it did him no harm, as the old boy lived to his 90s. My two or three 500g pills are more than the government recommends but hardly a megadose. Nonetheless, I was surprised to read how little Vitamin C most people get. Even a healthy diet, containing green vegetables, fruit, etc., might yield only 100mg a day. Compared to that, the western processed diet is a recipe for poor gum health. Thank goodness at least for the Vitamin C in fries.
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2. Walnuts (essential polyunsaturated fats)
A second dental revelation came not long after I lost my weight and moved into maintenance. I had noticed my teeth slightly starting to hurt again in the areas around the three teeth that troubled me over the years—the three amigos, as I call them. It surprised and dismayed me, since by then I believed my new diet had made mouth pain a thing of the past. So I searched in my food journal for a clue to the cause.
I discovered that the period when my mouth started hurting again coincided with an experimental all-meat diet (documented earlier in the thread). But meat was certainly not to blame, because I had previously eaten a meat-heavy, low-carb diet for many months without so much as a twinge in the gnashers. So I checked the foods I omitted during that carnivorous fortnight. It took me some time to spot—though it stared me in the face--that the absence of my midday walnut snack was suspect-in-chief.
Sure enough, the instant I resumed eating walnuts, my tooth pains vanished. To test the correlation, over the following months I experimented to see if I could turn the pains back on by giving up nuts again. I could. The correlation was clear.
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I have not read any research that directly associates walnuts with the easing of tooth or gum pain; but I now have a theory about what happens. Walnuts (and nuts in general, though walnuts are the champions) contain essential polyunsaturated fats, which are known to play a key anti-inflammatory role in the body. Walnuts, for example, boast a high amount of Omega-6 and Omega-3 oils. Therefore, I propose, eating them soothes tooth and gum inflammation.
Some technical problems attach to this theory, though. First, it is often suggested that O-6 oils might actually be
pro-inflammatory, especially when eaten in a high proportion to O-3 oils. In nuts, the ratio between the two, even in walnuts (the nuts with the most O-3s), heavily favours O-6s, the supposedly dodgy fats. Another technical problem is that the O-3 oil in nuts, which takes the form of alpha-Linolenic acid, must be converted to the forms DHA and EPA in order to become anti-inflammatory. And some experts suggest the body cannot convert enough of it that way to make very much difference. Vegetarians, who eat flaxseed for its O-3 oil, are for this reason often told they can forget scoring significant amounts of DHA or EPA by this route.
So that is all very bothersome. But I have to say I do not find the debate on these points either consistent or coherent. What I do find is that nuts stop my teeth and gums from hurting. And at least some support for this exists in the science. For example, I have come across more than a little research suggesting that O-3 oils from plants can indeed stop gum pain. I have not, I admit, found any research about walnuts and tooth care; but I have read positive research on flaxseed oil and oral care, which, since the O-3 oils in flaxseed and walnuts are similar, leads me to deduce that the oil in walnuts might indeed be anti-inflammatory to the mouth in the same way.
Overall, the research on Omega-3 and Omega-6 supports their use against gum disease. I was going to quote a series of studies to that effect, but a good recent review of studies sums them all up:
"Proper nutrition plays a vital role in the well-being of a person. Omega-3 fatty acids have a proven role in resolving inflammation in both in vitro and in vivo studies. The overall existing research results on dietary omega-3 fatty acids in the periodontal disease scenario are promising." (Peeran, et al, “Therapeutic role of dietary omega-3 fatty acids in periodontal disease”, Univ Res J Dent, 2014)
Another good summary of the research is T E Van Dyke's,
“The management of inflammation in periodontal disease” (Journal of Periodontology, 2008), which analyses the nature of gum inflammation and the role of Omega-3 and Omega-6 polyunsaturated acids in resolving it.
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I have three hunches how that might work via nuts. One is that even a
tiny amount of converted O-3 from nuts could have a high impact. After all, the point of an
essential dietary fat is that the body needs very little of it (if it needed a lot, it would surely make it itself, as it does other types of fats). Another is that the alpha-Linolenic acid in nuts might have an anti-inflammatory effect of its own, whether converted to DHA and EPA or not. The third is that the ratio between O-6 and O-3 oils in nuts could be irrelevant, because unprocessed O-6 oils are benevolent anyway. (That is an unfashionable theory, now that the denatured O-6 oils in processed foods are rightly demonised; but there is evidence for it.) In which case,
all the fats in nuts might help sooth sore gums, including the various complexes of Vitamin E. And they probably work in synergy with each other.
I arrived at these hunches on the simple and, I suppose, not very reliable basis that I can feel the effect. When my diet includes nuts, not only is my mouth pain free, but the troublesome areas round my problem teeth feel numb to my tongue. It is a peculiarly lovely feeling, akin to that from a painkilling drug. In the circumstances, I am not easily persuaded that the O-3 oils in nuts do not affect my gums or that the O-6 oils in nuts will make my teeth hurt. Harmful though industrially treated polyunsaturated margarines and cooking oils undoubtedly are, no evidence associates eating raw nuts with poor health outcomes--in fact, the contrary.
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3. Coconut
I recently ran out of nuts for a while, and the little residual niggles and aches around my three bad teeth slowly returned. I had a food delivery ordered for the following week, but in the meantime I decided to finish off some very old desiccated coconut from a jar at the back of a cupboard.
I have read a lot about the wonders of coconut oil, which I use in cooking now and then. But I was never sure how to rate coconut compared to the regular tree nuts I eat, and so I never classed it with them or ate it very much. Anyway, I can report that my tooth pains went away fairly smartly after eating the coconut. In all respects, the effect was the same as if I had eaten my walnuts or mixed nuts as usual.
Some evidence supports the benefit of coconut to oral health. For example:
"The husk fibers of coconut (Cocos nucifera) are reported to be used by people of rural areas of South India for daily cleaning their teeth. […] Inhibitory action against cariogenic bacteria exhibited by aqueous extract of coconut husk indicate presence of highly effective active compounds in these extracts, which can be identified and incorporated into modern oral care systems for controlling dental caries." (Cyriac, et al, “Antimicrobial properties of coconut husk aqueous extract on cariogenic bacteria”, Arch Med Health Sci, 2013)
Damien Brady’s research group at Athlone College of Technology found that both coconut oil and dairy milk have an anti-bacterial action in the mouth, according to a report to the conference of the Society for General Microbiology in 2012.
So I will add coconut to nuts as a pain reliever for my teeth. But perhaps all natural fats are good for the teeth and gums--certainly dairy fats are associated with good dental health, as Brady confirmed. Weston Price, I recall, had success reversing tooth decay with butter oil.
Finally, I have read a lot online—in very unscientific anecdotal reports—of the benefit of oil pulling, a practice in which you swish one oil or another round your mouth for ten minutes, with beneficial effects on the teeth and gums. Since I believe nuts, essential omega oils, and now coconut to be helpful in that respect, I can well believe it works. Nothing will persuade me, however, to take up so unpleasant and tedious a practice. If oils be healthy for our mouths, I see no reason they should not be so when eaten, mixing into the saliva as one chews. So, no swishing for me.
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To sum up this post, I return to my refrain that the key to oral health is a varied diet of real food. Any healthy, varied diet, I suspect, will do—low-carb, high-carb, Paleo, whatever—so long as it cuts out refined sugar, refined oils, and the processed foods made with them. One could debate forever which nutrients in such a diet help most. Personally, in the event of mouth problems, I would turn first to my two big hitters: Vitamin C and unrefined oils. Supplement the first, eat both in food. But everyone is different, and many other substances are mouth friendly too. Whatever—none of this seems to me rocket science.
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