Foods to eat for healthy teeth

Foods for healthy teeth
A proper diet ensures health, well-being and proper weight. It’s the same with the health of teeth. 

Taking good care of teeth has always been a challenge for many because of poor practices. Now doctors and researchers have found that proper hygienic practices should be enhanced with consuming nutritious foods to keep one’s teeth white.

On top of brushing as recommended, experts also advise consuming the following foods for healthy teeth. When it comes to the health of your teeth, you really are what you eat. Sugary foods, such as candy and soda, contribute to tooth decay. One of the first areas to decline when your diet is less than ideal is your oral health, according to the American Dental Association (ADA). Use this healthy foods list to improve your diet and the health of your mouth.

Good Food For Your Teeth


If you're one of the many people who profess a love of cheese, you now have another reason to enjoy this tasty food. A study published in the May/June 2013 issue of General Dentistry, the journal of the American Academy of General Dentistry, reported at EurekAlert! found that eating cheese raised the pH in the subjects' mouths and lowered their risk of tooth decay. It's thought that the chewing required to eat cheese increases saliva in the mouth. Cheese also contains calcium and protein, nutrients that strengthen tooth enamel.


Apples contain vitamin C, Vitamin B (riboflavin, thiamin, and B6), dietary fiber, phytonutrients compounds that boost resistance and protection because of the acid that kills bacteria although a study published in the Journal of Dentistry warns on over-consumption.

The study that involved 1,000 men and women aged 18 to 30 found that people who ate apples were 3.7 times more likely to have dentine damage.

Dr. David Bartlett, the lead researcher at King’s Dental Institute UK, warns that apples being fairly acidic, could be up to four times more damaging to teeth than carbonated drinks.

“Snacking on acidic foods throughout the day is the most damaging, whilst eating them at mealtimes is much safer. It’s not what you eat it’s how you eat it - an apple a day is good, but taking all day to eat the apple can damage teeth,” he says


From the 2009 journal of Dentistry review, strawberries are considered the third-best food source of polyphenols (behind only coffee and olives).

Polyphenols inhibit the breakdown of starches in the mouth (thus limiting the resulting sticky sugars that adhere to teeth as plaque) and also fight the bacteria that contribute to tooth decay and gum disease.

Scrubbing teeth with strawberries also whitens them, but because the berries are so acidic, dentists warn that using this home remedy frequently could damage the enamel.


These contain carotenoids precursors of vitamin A and minerals such as potassium that help balance sodium levels in the body. Carrot constituents are responsible for cleaning teeth.


They are rich in vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein.

Because lemon juice is acidic, it kills bacteria but sometimes it is applied to prevent gum bleeding and bad odors thus necessary for healthy teeth.


Like cheese, yogurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics, or beneficial bacteria, found in yogurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yogurt to your diet, choose a plain variety with no added sugar.

Leafy Greens

Leafy greens typically find their way onto any healthy foods list. They're full of vitamins and minerals while being low in calories. Leafy greens such as kale and spinach also promote oral health. They're high in calcium, which builds your teeth's enamel. They also contain folic acid, a type of B vitamin that has numerous health benefits, including possibly treating gum disease in pregnant women, according to Medline Plus. If you have trouble getting leafy greens into your diet, add a handful of baby spinach to your next salad or throw some kale on a pizza. You can also try adding some greens to a smoothie.


Almonds are great for your teeth because they are a good source of calcium and protein while being low in sugar. Enjoy a quarter cup of almonds with your lunch. You can also add a handful to a salad or to a stir-fry dinner.

Along with adding more leafy greens, dairy products, and fibrous vegetables to your diet, pay attention to what you're drinking. Since it has no calories or sugar, water is always the best pick, especially compared to juice or soda. Your diet makes a big difference when it comes to a healthy smile.


Celery might get a bad reputation for being bland, watery and full of those pesky strings, but like carrots and apples, it acts a bit like a toothbrush, scraping food particles and bacteria away from your teeth. It's also a good source of vitamins A and C, two antioxidants that give the health of your gums a boost. Make celery even tastier by topping it with cream cheese.
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