Beans, Beans Good for Your ... Teeth?

Happy Bean Day! Yes, there is actually a day dedicated to beans, thanks to Gregor Johann Mendel. According to FoodReference.com, “Mendel was an Austrian botanist whose work was the foundation of the science of genetics. Working mainly with garden peas (some 28,000 plants over 7 years), he discovered what was to become known as the laws of heredity.” Mendel’s work (the basis of the study was the bean) was so important to the study of genetics that National Bean Day was said to have commemorated in his honor.

Let’s talk beans for a minute. Beans (legumes) are high in fiber & protein and are a great source of many nutrient-rich vitamins & minerals, such as Calcium, Zinc, Iron, Selenium, Vitamin B, C and Folate, to name a few. They also may help to prevent certain types of cancer. [There is some preliminary research that suggests that certain legumes may help to prevent colon cancer. Another study found an association between legume ingestion and decreased likelihood of cancer of the esophagus, oral cavity, and larynx.]

So how do beans affect your oral health? Although healthy teeth & gums require a balanced diet, there are specific vitamins & minerals that are vital to healthy teeth & gums: Calcium, Iron, & Vitamins A, B, C and D (all of which are in beans, I may add). Let’s take a look at how each of these can affect your oral health…

Calcium: Teeth & jaw bones are made mostly of calcium. When combined with phosphorous, it forms calcium phosphate, the dense, hard material of the teeth & bones. Without enough calcium in your diet, you are at risk for gum disease & tooth decay (cavities). If your jawbone is not healthy, the chances are your whole mouth is not healthy.

Iron: Iron deficiency can cause your tongue to become inflamed, and sores can form inside your mouth.

Vitamin A: Vitamin A has a lot to do with the formation of healthy teeth, gums & skin. It aids in the formation and maintenance of mucous membranes and soft tissues, and has antioxidant properties. These antioxidants help to destroy free radicals that cause your body to decay.

Vitamin B3 (niacin): A lack of Vitamin B3 can cause bad breath and canker sores in the mouth.

Vitamins B2 & B12 (riboflavin): Mouth sores can also develop when you don’t consume enough B2 & B12.

Vitamin C: Vitamin C is an antioxidant that promotes healthy teeth & gums and assists in the absorption of iron. A deficiency will lead to bleeding gums and loose teeth.

Vitamin D: Vitamin D is created in the body after exposure to sunshine. It helps your body absorb calcium—necessary to develop and maintain healthy teeth & bones. A diet low in Vitamin D will cause burning mouth syndrome. Symptoms include a burning mouth sensation, a metallic or bitter taste in the mouth, and dry mouth.

The following is a summary statement published in the Journal of the American College of Nutrition on the benefits of legumes:

“…Dry beans supply protein, complex carbohydrate, fiber and essential vitamins and minerals to the diet, yet are low in fat and sodium and contain no cholesterol. Both protective and therapeutic effects of bean intake have been documented. …Including dry beans in a health-promoting diet is especially important in meeting the major dietary recommendations to reduce risk for chronic diseases such as coronary heart disease, diabetes mellitus, obesity and cancer.”

As you can see, beans are not only good for your heart. The nutrient-rich contents they house are good for your entire body. So in honor of National Bean Day, I think I’ll have a bean burrito, lentil soup, or maybe some hummus…oh the possibilities!