Pumpkins are back in season! But did you know that beyond its flavor, pumpkin has real benefits as a superfood, particularly in terms of oral health? It’s packed with vitamins and minerals that promote strong teeth, healthy gums, and a resilient immune system.
A holistic approach to oral health
To learn more, Black Health Matters spoke with Dr. Anjali Rajpal, a Beverly Hills-based dentist known for her holistic approach to dental care, who describes herself as a dental practitioner. Dr. Rajpal explained how pumpkin supports our oral health, its connection to overall well-being, and how small daily changes can make a big difference in long-term health.
Pumpkin is rich in beta-carotene (vitamin A), as well as vitamin C and minerals.
BHM: Beyond fall flavor, what makes pumpkin such a powerful superfood for our teeth and gums?
Dr. Rajpal: Pumpkin is similar in color to carrots, which means it is rich in beta-carotene which converts into vitamin A. This promotes tissue repair and the mucous membranes of the mouth. Pumpkin also contains vitamin C, which helps reduce inflammation, and minerals like zinc and magnesium, both of which have anti-inflammatory properties. These nutrients help strengthen enamel, remineralize tooth surfaces, and protect the mouth from bacterial invasion and erosion.
Vitamin C helps reduce inflammation and helps resist cavities.
BHM: Can you clarify which vitamins and minerals play the most important role in oral health?
Dr. Rajpal: Vitamin A, vitamin C, zinc and magnesium are the main ones. Vitamin C is highly antioxidant, which helps reduce stress and tissue inflammation. This allows teeth and gums to resist cavities, decay and general wear and tear.
Your Pumpkin Spice Latte Will Provide Oral Health Benefits
BHM: How should people consume pumpkin for its oral health benefits: is it just by eating it or can it be applied directly as a mask?
Dr Rajpal: It doesn’t matter whether you eat it or drink it, what matters instead is how you consume it. Avoid pairing pumpkin with refined sugar, as sugar increases inflammation and the risk of cavities. Instead, combine it with natural ingredients like cinnamon or bananas for extra sweetness. The main thing is to consume it in an unsweetened form.
BHM: How does eating pumpkin affect not only our teeth, but our overall oral well-being?
Dr. Rajpal: It nourishes gums and enamel, helps combat oxidative stress, and balances the oral microbiome, which strengthens the foundation of your smile. You want to minimize harmful bacteria and maintain the balance of your mouth’s natural ecosystem. Good nutrition supports mineral balance, promotes cellular repair and contributes to overall health, all leading to a healthier smile.
Daily habits to maintain a bright and healthy smile
BHM: What are your main daily habits to maintain a bright and healthy smile?
Dr. Rajpal: The most crucial thing is the mechanical removal of plaque. Plaque is soft, so a soft-bristled toothbrush works great. Brush all tooth surfaces and gently angle the bristles below the gums to clean along the gum line. Flossing is equally important: it’s the only way to clean between close contact points. Go slightly below the gum line to eliminate bacteria that collects there. Brush at least twice a day and floss once a day. The mouthwash is also excellent. I recommend natural ones with essential oils rather than synthetic flavors. Iodine salt is antibacterial and helps reduce bacterial load, especially in patients with mild gum disease or deeper gum pockets. Finally, an alkaline diet is essential. Too much acid causes inflammation and destroys tooth structure. Leafy greens and other alkaline foods create an environment in which bacteria are less likely to grow.
BHM: Can you give examples of what an alkaline diet includes?
Dr. Rajpal: Leafy greens are an important component, as well as fresh fruits that are not high in sugar, such as blueberries and raspberries, which are also high in antioxidants. Nuts, seeds, beans, and non-starchy vegetables are also great. On the other hand, acidic foods include sugary sodas and juices. Constantly sipping sugary drinks exposes your teeth to acid for long periods of time. It’s best to eat or drink and then give your mouth a break so your saliva can clean it naturally. Meats, grains, and processed foods tend to be more acidic and contain chemicals that stress the immune system. Crunchy fruits and vegetables help naturally clean your teeth when you eat them, which is another benefit.
What to tinker with and what to leave to the pros
BHM: What advice would you give about popular whitening tips on social media and over-the-counter whitening products?
Dr. Rajpal: Many over-the-counter products contain preservatives that can become acidic and irritate enamel. I’ve had patients who used a whitening toothpaste that was too abrasive, so I tell them to switch to something gentler, like Sensodyne or MI Paste. MI Paste helps remineralize tooth structure with calcium and phosphate and reduces sensitivity. This is why I recommend professional whitening in a dental office: we use pure hydrogen peroxide without harsh chemicals. It’s safer and less likely to cause sensitivity. It’s always better to use products that help strengthen enamel rather than stripping it.
BHM: What small changes can people make at home that can have a significant impact on their oral health?
Dr. Rajpal: If you are not effectively removing plaque with a manual toothbrush, consider switching to an electric toothbrush. The key is to let the brush do the work: hold it in place and slowly move it from section to section while angling the bristles slightly toward the gums.
For those who have braces, wires, or gum recession, I recommend the Sonicare Power Flosser or a Waterpik. These water jets help clean between teeth and in areas that might be missed with brushes and floss.
Oil pulling with coconut or sesame oil is another great option. You rinse with it before brushing to help dislodge bacteria. Coconut oil is antifungal and antibacterial. It is therefore safe, natural and beneficial for your mouth.
Pumpkins may be a fall favorite, but their benefits last all year long.
From protecting enamel to reducing inflammation, pumpkin reminds us that oral health is deeply linked to overall well-being. Dr. Rajpal highlights the connection between oral inflammation and overall body health, citing its links to conditions such as heart disease and diabetes, among others. She also advocates for improving access to dental care and nutrition education in underserved communities. Through his work with Face Forward, a nonprofit organization that helps victims of abuse by rebuilding their smiles, Dr. Rajpal continues to show how oral health can restore not only confidence, but also hope. This fall, let the spirit of pumpkin season inspire you to assess your oral health. Take this opportunity to review simple, daily habits that contribute to a healthy smile.
Resources
Pumpkins are a superfood for dental health
The American Journal of Medicine
