Raw vs Cooked: The Healthiest Ways to Eat Your Veggies

Raw vs Cooked: The Healthiest Ways to Eat Your Veggies

bundled raw asparagusWhen it comes to raw vs cooked vegetables, what are the healthiest ways to eat them to get the most nutrients? Learn what the science and the experts say about the best ways to prepare your veggies to get the most benefits.


Raw diets have been getting a lot of attention. Some people believe eating raw foods means you’re getting more nutrients. Or that cooking food kills the natural enzymes in plants, as well as the vitamins and minerals.

On the other hand, other people say cooked foods are easier on your digestion, are healthier, and sometimes taste better.

So what’s the truth about raw vs cooked vegetables? How should you be eating your veggies to get the most benefits?

Are More Nutrients Always Better?

Raw vegetables often contain more nutrients. So naturally, many people think they’re healthier for you. And, sometimes, that’s true. But the reality is more complex.

When it comes to the good-for-you components of foods, Michael Greger, MD, says: “It’s not what you eat, it’s what you absorb.”

A 2010 study published in the American Journal of Clinical Nutrition found that when women followed either an average Western diet, a wholesome nutrition diet (based on healthy dietary recommendations), or a raw food diet, more nutrients weren’t always better.

For example, participants in the raw food diet group consumed more beta-carotene per day than any other group. But participants in the wholesome nutrition diet group absorbed the most of this critical antioxidant.

When you cook your veggies, you lose some nutrients. But others become more available for your body to use.

Raw vs Cooked: Some of the Benefits of Cooked Vegetables

In addition to apparently supplying you with more absorbable beta-carotene, as mentioned in the study above, cooked veggies give your body more of certain other antioxidants, such as lutein(which is good for your eyes) and lycopene (which helps protect your heart and your bones).

Cooked vegetables can also give you more minerals. Heating releases bound calcium, making more of the mineral available for the body to absorb. And the difference can be significant. Cooked spinach has 245 mg/cup of calcium, while raw spinach only has 30 mg/cup!

Cooking can have other benefits too. A 2009 study published by the Cold Spring Harbor Symposia on Quantitative Biology journal and conducted by Harvard University showed that cooking:

  • Aids chewing
  • Increases digestibility, and
  • Improves the net energy value of foods

Plus, some evidence suggests that cooked foods contributed to the evolution of the human brainbecause it “greatly increases the caloric yield of the diet, as a result of the greater ease of chewing, digestion, and absorption of foods.”

With many vegetables, the best way to prepare them is the way that gets you to eat them. If cooking them means you’ll eat more, that could be a very good thing.

9 Foods That May Be More Nutritious When Cooked

Sometimes, adding heat makes veggies better for you in some ways. Here are nine vegetables that might be better for you when cooked:

  • Spinach — This dark green leafy vegetable shrinks up when cooked, which makes it easier to eat more. And more spinach equals more nutrients! Spinach contains oxalic acid, which can hurt your body’s absorption of calcium and iron. But steaming spinach has been shown to cut the oxalic acid by five to 53%. Steaming also allows the spinach to retain its folate content, a B-vitamin that helps your body produce DNA.
  • Asparagus — A 2009 study published in the International Journal of Food Science & Technology found that cooking asparagus increased its antioxidant and cancer-fighting activity (including phenols, quercetin, rutin, beta-carotene, lutein, and zeaxanthin) by 16 to 25%. And a 2009 study published in the International Journal of Molecular Sciences found that cooking asparagus increased the level of two types of phenolic acid, which has been linked to lower cancer rates.
  • Tomatoes — Lycopene (found in many red and pink pigmented foods) is an antioxidant and an anti-inflammatory, and has been linked to lower levels of cancer and heart attacks. A 2002 study published in the Journal of Agriculture and Food Chemistry found that cooking actually boosted the amount of lycopene in tomatoes. Also, lycopene is a fat-soluble antioxidant, which means it’s better absorbed by your body when consumed with some healthy form of fat.
  • Mushrooms — Mushrooms retain more antioxidants when cooked. A 2006 study published in the journal Food Chemistry found that using heat significantly enhanced the overall antioxidant activities of Shiitake mushrooms. Additionally, some types of raw mushrooms contain a potentially carcinogenic substance called agaritine. Joel Fuhrman, MD, says cooking mushrooms for even a few minutes gets rid of most of the mild toxins they contain.
  • Potatoes — In general, raw potatoes contain a lot of resistant starch, which can cause gas and bloating. Raw potatoes also have anti-nutrients (which can interfere with the absorption of key vitamins and minerals) that decrease during cooking.
  • Carrots, Celery, and Green Beans — A 2009 study published in the Journal of Food Sciencefound two vegetables that actually become healthier with cooking — carrots and celery. Green beans did, too, except when they were boiled or pressure cooked. Cooking and pureeing carrots (with the skins on) can multiply their antioxidant power threefoldRoasting can also boost nutrients.
  • Legumes — Most legumes can’t be eaten raw, though some can be sprouted as an alternative to cooking. Some beans (red kidney beans in particular) contain a specific lectin that can cause gastrointestinal issues; however, cooking deactivates this compound. Nutritionally, a 2013 study published in the journal Food Chemistry found that both sprouting and cooking beans improved some of their health benefits including their neuroprotective and anticancer effects.

Which Cooking Methods Should You Avoid?

Frying creates free radicals and carcinogens, which do major damage to your cells.

Fried foods also often contain trans fats, which are unsaturated fats that have been hydrogenated and are linked to cancer, diabetes, heart disease, and obesity.

And when it comes to preserving the antioxidants in your vegetables, steaming is better than boiling.

Why? Because when you boil foods, some of the nutrients get lost in the water. In fact, in a 2009 study, 14% of antioxidants were lost on average across 20 vegetables when boiled.

With that said, eating more of the boiled vegetables can make up for the loss. Also, keeping the water and using it to cook grains means you can still absorb those good-for-you compounds!

Raw vs Cooked: Reasons to Eat Raw Vegetables

Eating the phytonutrients found in plant foods has been associated with reduced risks of certain chronic diseases, such as heart disease and strokecancer, and age-related eye disease.

But many of these beneficial compounds can be destroyed by heating and many types of food processing.

In addition, water-soluble vitamins, such as vitamin C and B vitamins, leach out during the cooking process. According to a 2007 review published in the Journal of the Science of Food and Agriculture, you lose as much as 55% of the vitamin C in vegetables during cooking, compared to eating them raw.

Eating raw vegetables may also help boost mental health and relieve symptoms of depression. A 2018 study published in the journal Frontiers in Psychology found that people who consumed more produce in its natural, uncooked state reported higher levels of psychological well-being compared to those who ate mostly cooked alternatives.

For those who are watching their weight, eating raw produce can be beneficial because it requires more chewing — thus slowing down the eating process.

What About the Enzymes in Raw Food?

Advocates for raw or mostly raw diets often point out that raw plant foods carry natural enzymes. These enzymes have digestive and other health benefits which are destroyed when heated. And from a certain perspective, they’re correct.

Heating does destroy enzymes. But we make our own digestive enzymes, and healthy people have no trouble synthesizing the enzymes they need for digestion. In addition, most plant enzymes get destroyed in the human gut, anyway.

So while there may be some digestive benefit from eating the enzymes that come with raw fruits and vegetables, there’s little evidence to support the notion that this is a major reason to eat raw foods. There are, of course, other good reasons to include plenty of raw foods in your diet.

The best way to ensure you have plenty of enzymes to support your digestion is by nurturing your overall digestive health. (For help improving your gut health, read this article.)

4 Foods You May Want to Eat Raw, At Least Sometimes

Raw vs Cooked Vegetables: The Healthiest Ways to Eat Your Veggies

These are some of the foods that have bigger benefits for you (at least for some nutrients) when you eat them raw. Of course, they are wonderful cooked, too.

  • Bell Peppers — Whether you like your peppers red, green, or orange, it’s better to eat them raw. A 2009 study published in the Journal of Food Science found that bell peppers lost up to 75% of their antioxidants when cooked.
  • Broccoli — According to a 2008 study published in the Journal of Agricultural and Food Chemistryraw broccoli contains three times the amount of the cancer-fighting compound sulforaphane.
  • Onions — While cooked onions have plenty of health benefits, raw onions contain antiplatelet agents, which protect against heart disease.
  • Garlic — Raw garlic contains special sulfur compounds which have an anticarcinogenic (anti-cancer) effect. A 2001 study published in The Journal of Nutrition found that cooking can destroy these sulfur compounds.

Why Too Many Raw Crucifers Can Harm Your Health

Can too much kale be a bad thing? Sometimes it can.

Eating too many raw crucifers can lead to hypothyroidism, a condition in which the thyroid gland doesn’t make enough of the thyroid hormones.

How much is too much? According to 1993 study published in the Journal of the Science of Food and Agriculture10 cups of raw kale a day on a regular basis is probably the limit.

Plus, the amount varies for different types of cruciferous veggies.

Dr. Michael Greger says, “You could probably get away with, theoretically, 50 cups of raw cauliflower a day. But just three cups of raw mustard greens a day.” Another study found that a woman eating 15 cups of raw bok choy daily for several weeks went into a hypothyroid coma.

But reasonable amounts of raw cruciferous vegetables should be fine. And the goitrogenic properties of kale and other cruciferous veggies dissipate when you cook them. So a better approach is to switch up your greens, eat some raw and some cooked, and to consume a wide variety of colorful vegetables.

How to Get the Most Benefits from Cooked Cruciferous Vegetables and Garlic

If you want to cook broccoli and other cruciferous vegetables, including Brussels sprouts, cabbage, cauliflower, kale, radish, rutabaga, turnip greens, and arugula, here are three science-backed steps you can take to maximize their health benefits:

  • Pre-chop them first and let them sit for 40 minutes before cooking
  • Add some mustard seed powder (or some daikon radish, horseradish, or wasabi) after cooking, or
  • Add a small amount of fresh, raw cruciferous veggies to your cooked ones

And here’s how to get the most benefit from cooked garlic:

  • Cancer-fighting allicin is relatively heat-stable. If you want to cook garlic, crush or chop it, then wait 10 minutes before cooking. This will allow the allicin to form.

Can A Raw Food Diet Be Beneficial for Health?

A raw food diet typically contains 70% (or sometimes 100%) of food that hasn’t been cooked or processed. To be considered raw, food can’t reach above 104 degrees Fahrenheit (40 degrees Celsius) when heated. Instead, people eating a raw food diet consume a lot of fresh, dehydrated, and fermented foods.

Thousands of anecdotal reports exist of people using raw diets to cure conditions, such as acne, autoimmune disorders, candida, cancer, IBS, and numerous other ailments. However, few scientific studies exist to support these claims.

Here are a couple of studies that have shown positive results:

  • A 2000 study published in the Scandinavian Journal of Rheumatology found that a low-salt, raw vegan diet helped alleviate the symptoms of fibromyalgia.
  • A 2009 study published in the journal Complementary Therapies in Medicine showed that people who stayed for one to three weeks at a raw, vegan retreat center saw improved mental and emotional health.

Why Raw Food Diets May Not Be Beneficial Long-Term

While raw food diets have been found to give remarkable results in the short-term, they are difficult to follow. Raw diets are also typically time-intensive — and they don’t seem to support long-term health.

Chris Wark used a raw food diet (including his cancer-fighting salad and his anti-cancer smoothie), along with lifestyle changes, to beat cancer. But he says, “Raw food can be healing, but it’s not sustainable long-term.”

Dr. Michael Greger says the reason switching to a raw food diet can improve health is because it’s an extremely healthy diet.

He says, “One of the benefits that raw diets have over vegan diets is [they] cut out all the crap.” (Like vegan marshmallows and donuts.)

Researchers have also found that long-term adherence to a raw diet can lead to a high loss of body weight, which can cause health issues from being underweight, including amenorrhea in women — a condition in which menstruation ceases.

And a 2005 study published in the Archives of Internal Medicine associated a 100% raw, plant-based diet with a lower bone mass — which is usually a sign of osteoporosis and increased fracture risk.

A Must-Have Resource If You Want to Try A Raw Diet

If you want to try a raw diet, you want to take steps to be sure you get the nutrients you need.

Brenda Davis, RD, and Vesanto Melina, MS, RD, wrote what could be the definitive book on how to eat a raw (or mostly raw) diet and meet your needs for vital nutrients. It’s called Becoming Raw: The Essential Guide to Raw Vegan Diets.

It’s important to note, however, that neither Brenda nor Vesanto practice or broadly recommend a purely raw diet on a long-term basis.

Raw + Cooked = The Winning Combo for Your Health

A spread of raw and cooked veggie dishes on a a table

The consensus among most nutrition experts is that you need both raw and cooked veggies to get the most vitamins and minerals.

While some might be better cooked and some might be better raw, the bottom line is this: More fruits and vegetables is better, period.

“We should be eating a lot of raw foods each day, but to think that a diet that is 100% raw is better than one that has some steamed vegetables or soup in it is just a distortion of the science; it’s not accurate,” says Dr. Joel Fuhrman.

He recommends starting both lunch and dinner with a large raw salad or some raw vegetables. And then, he may eat a cooked vegetable-based meal.

Eat Your Veggies the Way You Want and Listen to Your Body

It’s well established that people who eat more vegetables and fruits are less likely to suffer from chronic diseases.

When it comes to consuming more healthy, colorful fruits and vegetables, it’s best to eat them the way you prefer.

As Dr. Michael Greger says: “The best way to eat your veggies is really whichever way will get you to eat the most of them, with the exception of frying, which just adds way too many empty calories.”

And when it comes to raw vs cooked, listen to your body and find a balance that works for you because we are all unique. You may want to make changes in how you eat based on the seasons, as your health changes, and as you age. But, ultimately, eating more veggies, whether raw or cooked, is what matters the most for your health.

Taming the Fire Within

Taming the Fire Within, with Tieraona Low Dog M.D.

Systemic, chronic inflammation is at the core of so many health issues today. In this interview with Tieraona Low Dog M.D., she offers pragmatic advice on how to address systemic inflammation. Dr. Low Dog unpacks her medical kit of foods, supplements and pragmatic advice on how to quell this instigator of chronic illness. Interviewed by Kimberly Lord Stewart

KLS: The foundation for any anti-inflammatory therapy is diet. What is known now about the role of diet and inflammation? TLD: We are learning a great deal about how fats and carbohydrates interact within the body to affect inflammation. I think one of the big mistakes that we made in nutrition science was to demonize fat, which resulted in people dramatically increasing their consumption of sugar-laden and high glycemic load carbohydrates. A diet that habitually causes a rapid and steep climb in insulin and insulin growth factors is going to drive inflammation. Anything that drives obesity also drives inflammation. They are intertwined.The problem is that people consume far too many highly processed and refined carbs. Pop-tarts or white bagels for breakfast, spaghetti for dinner, mac-n-cheese, French fries, soda pop, candy, cookies and the like. The dramatic increase in added sugars in the diet over the past seventy years is nothing short of mind-blowing. The human body was not designed to process this much readily available sugar, especially when combined with a population that is increasingly sedentary.While I don’t believe that whole grains can’t be part of a very healthy diet, I do think we need to ditch the food pyramids that put grain at the bottom. The DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to lower inflammatory mediators, improve blood glucose levels in diabetics and reduce blood pressure has the vegetables and fruits at the base of the pyramid. Much better!

DrLowDog_Nutrition_Prescription_Pyramid

KLS: Clinical science is leading to a better understanding of theories behind glycemic index and inflammation. What is your take on glycemic loads, inflammation and insulin growth factors?

TLD: There was an interesting study that came out recently on breast cancer. Women with breast cancer were put on a low glycemic diet or a control diet. The women on the low glycemic load diet that had insulin growth factor receptors (IGF-1R) on their tumors had a dramatically reduced risk of recurrence and longer survival times. IGF was contributing to the cancer growth. We know without question that elevated insulin and IGF-1 can increase tumor aggressiveness and growth (see the reference list at the bottom of the article.).

This study was one of the few to actually look for IGF receptors on the tumors themselves. Half the women had it. This may explain why some cancer studies that compare low fat and low-carb diets show mixed results –because we are not looking at specific tumor typing. And no one is routinely checking IGF-1R on breast cancer tumors.  I don’t think it will be that far in the future when this level of personalized medicine becomes more commonplace. Then we will know what kind of diet is right for each person. But for now, given what we know our goal should be to drive down insulin and insulin related-growth factors.

It’s not just cancer. Insulin resistance and chronic lingering inflammation are responsible for much of the chronic disease we see today whether we are talking about diabetes, cardiovascular disease, metabolic syndrome, periodontal disease, osteoporosis or depression. It would not hurt us to weave a bit of evolutionary biology into our current understanding of health. The diets of our ancestors were comprised of meat, animal fat, and plants – not processed grains and added fructose.

KLS: What about Omega 3 fatty acids and inflammation reduction?

TLD: I am fascinated by the field of resolution biology, which is based upon the premise that nature seldom makes an “on Delicious portion of fresh salmon fillet with aromatic herbs,switch” without an “off switch. We used to think that inflammation just sort of fizzled out when it ran out of fuel. We weren’t looking for the “off” switch. Well, it just so turns out that the long chain omega 3 fatty acids EPA and DHA are responsible for putting out the fire. This is why you want a lifetime of including grass fed beef, omega 3 enriched eggs, and cold-water fish in your diet.

If you are otherwise healthy, regularly eat fatty fish and/or other omega 3 rich foods, and consume a low-glycemic load diet you may not need to supplement. However, for most of us – taking a marine omega 3 supplement is probably a good idea.

KLS: What about other ways to reduce inflammation?

TLD: I am a huge fan of magnesium. It serves many functions but one that is vitally important is its role in maintaining the sensitivity of insulin receptors.* Low magnesium levels raise blood glucose and insulin levels. Unfortunately, when blood sugar is elevated it subsequently increases magnesium excretion, further aggravating insulin resistance. Multiple studies show that high intakes of magnesium can improve insulin-mediated glucose uptake, while also helping maintain cardiovascular health.* Of course, vitamin D is also another player when it comes to maintaining a healthy inflammatory response.*

The plant world provides an abundance of ingredients that are commonly used in cooking and in integrative health for their profound antioxidant activity.* Turmeric is way up on the list. Curcumin and other curcuminoids (the yellow pigments) in turmeric inhibits multiple inflammatory pathways including NF-kappa B, tumor necrosis factor alpha (TNF-alpha), IL-1, IL-6, IL-8, and COX2 to name a few.* I also love ginger, a cousin of turmeric, which inhibits NF-kappa B, and both COX and LOX pathways.*

I also like the berberine-rich plants like Oregon grape root and barberry root bark. These are critically important for reducing small intestinal bacterial overgrowth and decreasing intestinal permeability.* Intestinal permeability drives inflammation. One would consider the use of a berberine rich plant for 6-8 weeks, while turmeric and ginger can be used for extended periods of time.

Probiotics are incredibly important for insulin signaling, insulin sensitivity and reducing hemoglobin A1C. And then there is holy basil, as well as other adaptogens and nervines that help the body better adapt to stress, a state of being that itself drives inflammation by altering gut microflora and decreasing intestinal integrity.*

Then, there are spices like cinnamon. I recommend patients sprinkle ½ teaspoon cinnamon on yogurt in the morning, along with some walnuts and fruit. Cinnamon can help lower post-prandial glucose.* Essentially all spices and culinary herbs can play a role in calming inflammation: turmeric, cinnamon, cumin, cayenne, black pepper, cardamom, fennel, parsley, garlic, cilantro, chamomile and basil.*

KLS: In summary, what is your nutshell message to practitioners?

TLD: Figure out where you patient is willing and able to make changes. Shifting over to a low glycemic load diet for 8 weeks can often “jump-start” someone’s journey as they often find that they simply feel better. If dietary changes seem difficult, use wearable technology or a pedometer to help them step up their activity. One of the very best ways for the body to use sugar and drop insulin levels is through movement. Have your patient work up to 10,000 steps a day.

While getting rid of the processed carbs and increasing physical activity are foundational, when considering treatment – consider ordering your treatment in the following way: healing the gut, restoring gut integrity, improving the gut microflora and reducing systemic inflammation. I believe that you must address the gut if you really want to deal with persistent inflammation. Consider which supplements would be most beneficial: turmeric, omega 3 fatty acids, magnesium, berberine, pre and probiotics, etc. Remember, if the tree’s roots are sick, trimming the branches will not heal it. You’ll keep trimming forever. You’ve got to get to the bottom of it.

References cited in the interview:

1. Shin SJ, Gong G, Lee HJ, Kang J, Bae YK, Lee A, Cho EY, Lee JS, Suh KS, Lee DW, Jung WH. Positive expression of insulin-like growth factor-1 receptor is associated with a positive hormone receptor status and a favorable prognosis in breast cancer. J Breast Cancer. 2014 Jun;17(2):113-20.

2. Takada K, Ishikawa S, Yokoyama N, Hosogoe N, Isshiki T. Effects of eicosapentaenoic acid on platelet function in patients taking long-term aspirin following coronary stent implantation. Int Heart J. 2014;55(3):228-33. Epub 2014  May 7. PubMed PMID: 24806387.

3. Abdolahi A, Georas SN, Brenna JT, Cai X, Thevenet-Morrison K, Phipps RP, Lawrence P, Mousa SA, Block RC. The effects of aspirin and fish oil consumption on lysophosphatidylcholines and lysophosphatidic acids and their correlates with  platelet aggregation in adults with diabetes mellitus. Prostaglandins Leukot Essent Fatty Acids. 2014 Feb-Mar;90(2-3):61-8.

4. Pettit LK, Varsanyi C, Tadros J, Vassiliou E. Modulating the inflammatory properties of activated microglia with Docosahexaenoic acid and Aspirin. Lipids Health Dis. 2013 Feb 11;12:16.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Connecting Dentistry and Medicine to Save Lives

CONNECTING DENTISTRY AND MEDICINE TO SAVE LIVES

AAOSH Position Paper Regarding the AP Flossing Report

August 15, 2016

A recent report by the Associated Press (AP) calls into question the health benefits of flossing, suggesting that no scientific evidence links flossing to better oral health. Unfortunately, the media coverage of this report has led many people to believe that flossing is not important for oral or overall health.

In today’s world we look to the evidence—the research—to determine whether our current beliefs hold true. The AP’s review (1)—which was not conducted by a scientific organization—is concerning. Many medical and dental groups have openly objected to the AP’s report, criticizing its lack of practical perspective.

These studies and the media reports miss and understate the actual harm done by not flossing—by failing to acknowledge emerging research which shows gum disease’s impact on whole-body inflammation and disease (2). Taken at face value, health professionals and the public at large may erroneously conclude that relaxing oral hygiene standards and practices for complete bacterial removal is now okay (e.g. not cleaning between teeth which requires string floss along with other methods). Further, they mistakenly conclude and lead the public to believe there is no increased health risk for the kind of systemic inflammation that increases and causes heart attacks, strokes (3), Alzheimer’s, diabetes, and more when the more dangerous bacteria are not eliminated.

Preventing gum disease and its systemic health effects is not a matter of simply brushing and flossing. Periodontal disease is complex. The disease process deteriorates the bony housing and negatively affects the blood vessels and organs of the body. Periodontal disease affects 80% of all adults in varying degrees of severity.

The mouth is home to over 700 known bacteria, some of which are helpful and some which are downright dangerous. Bacteria that congregates around the tooth near the gum line is known as a plaque biofilm. Here the bugs can multiply, which stresses the body toward disease. An individual’s response to the presence of the causative bacteria is dependent on their own body’s immune response (4). Factors that influence susceptibility include smoking, uncontrolled (or unknown) diabetes, nutrition, stress, quality of sleep, other disease stressors such as cancer or cancer therapy, and to a small extent, genetics. The complicated nature of individual susceptibility is the reason a small percentage of adults are able to avoid periodontal disease with minimal home care.

Many don’t realize that periodontal disease is an infectious disease, so it can be transmitted from person to person by sharing eating utensils, water bottles and even by kissing. An even more severe scenario occurs when some of the more dangerous bacteria enter the bloodstream through inflamed gum tissue and travel to other organs and multiply there. Countless scientific studies have implicated these dangerous oral bacteria in serious medical conditions such as heart disease (5), stroke (6), diabetes (7), Alzheimer’s disease (8), cancer (9), and pregnancy complications such as pre-term labor (10) and stillbirth (11).

Once you have periodontal disease, it is best to be treated completely with customize therapy based on a thorough diagnostic workup. Insist that your dentist include saliva bacterial testing to determine the presence (and quantity) of the most threatening bacteria that might be at work in your disease. An informed dentist will then create a personalized treatment plan to disinfect your mouth. This might include a targeted antibiotic therapy, ultrasonic cleaning, laser therapy and/or deep cleaning with hand instruments. Once the mouth is cleared of dangerous bacteria, a friendlier biofilm replaces the old. The gums can regain health but normally the bone does not grow back, making daily plaque removal more challenging. Original bacteria levels and disease can return in as few as 90 days if ideal home care efforts aren’t made. Daily plaque removal by brushing and flossing, tongue scraping, and using an irrigator for the remaining pockets must be performed to prevent more disease.

The American Academy for Oral Systemic Health (AAOSH) is a scientific organization that is comprised of healthcare professionals across medicine and dentistry. In a clinical setting, our members see the benefits of regular biofilm removal—and, more importantly, the consequences of biofilm that is allowed to grow without disruption.

AAOSH continues to support the practice of flossing, brushing, irrigating, and tongue scraping and seeing a dentist and primary care physician regularly as part of an overall wellness approach to health.

As part of our commitment to expanding awareness of the connection between oral and overall health, we want to encourage the public to use our Find an AAOSH Health Professional tool to search for a practicing AAOSH member in your area. Our members pay special attention to emerging science as well as leading technologies and practices that will help you reduce your health risk factors and assure you a healthier future.

To learn more, please visit AAOSH.org. 

The American Academy for Oral Systemic Health • www.AAOSH.org • (779) 233-7550