According to the Journal of the American Dietic Association, a diet full of fish and nuts goes a long way in protecting yourself against gum disease, such as gingivitis and periodontal disease.

The research suggests that the polyunsaturated fats found in foods such as fatty fish and nuts will help in keeping people’s smile’s healthy. The study examined the diets of 182 adults during the years of 1999 to 2004 and found that those who consumed the highest amounts of fatty acids  were 30% less likely to develop gingivitis and 20% less likely to develop periodontitis. The consumption of omega 3 fatty acids can aid in the prevention of disease and treatment of your gums, which, in turn, can improve your overall wellbeing!

 Here’s a recipe from to get you started!




for the sauce


 Prep Time: 15 mins

Total Time: 35 mins

  1. Preheat oven to 350 degrees F (170C).
  2. Spread the breadcrumbs and pine nuts in a baking dish and bake for 10 minutes. (Chopped almonds may be used in place of the pine nuts.)
  3. Wash the salmon fillets.
  4. Pat dry, and brush with the Dijon mustard.
  5.  Sprinkle the bread crumb mixture over the salmon steaks, pressing to adhere to the fish.
  6. Heat the oil, butter and shallot in oven-proof skillet over medium-high heat.
  7. Add salmon, crumb-side down and cook until golden brown, 3 to 5 minutes.
  8.  Turn fish over.
  9. Transfer skillet to oven.
  10.  Bake 8 to 10 minutes more, until cooked.
  11. For the sauce: Reduce the lemon juice in a saucepan to 1 teaspoon.
  12.  Add the heavy cream and boil until slightly thickened.
  13. Whisk in the butter until smooth.
  14.  Season to taste with salt and pepper.

Enjoy! (And then don’t forget to brush and floss when you’re done!)