Your oral health guide: Essential foods for a healthy teeth

    The best medicine for your smile is to have a healthy teeth. Although there is a professional way to make your teeth stronger and brighter, It’s better to apply the essential thing for your teeth, and that is to prevent any cavities and stains by brushing, flossing and eating the right foods.

    There comes a saying “You are what you eat.” When it comes to the health of your teeth, foods with high content of sugar, such as candy and soda, may lead to tooth decay. You may follow this list of healthy foods to improve your nutrition and the health of your mouth.

    Sugarless gum

    One way of washing away the acids produced by the bacteria in your mouth is chewing sugarless gum. When chewing sugarless gum, it stimulates the saliva and saliva bathes the teeth in calcium and phosphate which helps the teeth clean and durable.

    You can’t deny the fact that mint flavored gums are more tasty, however. A study recently proposes that the acid used in fruit flavoring could damage teeth slightly.


    Like saliva, water also helps washing out acids and sugars off the teeth. Almost all water that’s flowing around the globe has fluoride content in it, fluoride protects the teeth against tooth decay and tooth erosion.

    Fluoride naturally occurs in water, some of it is in bottled waters too. The most common product with fluoride that people use nowadays is the toothpaste.


    Dairy products and milk are both significant sources of calcium. Hydroxyapatite is a mineral that contains calcium, which is essential for strengthening the bones and especially the teeth.

    Cheese is a dairy product which contains casein. Casein is a type of protein found in mammalian milk. It contains calcium and also plays a vital role in maintaining and repairing tooth enamel.

    High-Fibre Foods

    High-fibre foods such as leafy green vegetables boost up healthy cholesterol levels especially digestion. High-fibre foods can give you healthy teeth, it’s because these foods require a lot of chewing, and chewing is always good for your teeth.

    A bowl of leafy green vegetables or beans is like running your teeth through a car wash. While chewing the foods, it physically scrubs your teeth while generating saliva.


    Strawberries have a natural enamel whitener, which is the malic acid. Malic acid is an organic compound which can whiten the teeth naturally. Crushing two or three strawberries in a bowl with a pinch of baking soda and applying it on your toothbrush can wash away the stains and brighten your teeth.


    Yogurt, like cheese, makes a good pick for the strength and health of your teeth. Yogurt also contains calcium and protein, which is essential for strengthening your teeth. Probiotics that are in the yogurt also benefit your gums because these good bacteria help destroy bacteria that cause a cavity.

    There are different varieties of yogurt, some of it has sugar content. So, if you add yogurt to your diet, make sure to choose a plain variety with no added sugar.


    While the ADA (American Dental Association) advice on getting sweet foods out of your diet, there are some exceptions. Apple might be sweet, but they are high in water and fibre. Eating apple produces saliva in your mouth, which washes away food particles and bacteria.

    Apples also have a fibrous texture which stimulates the gums. Consuming apple may not be the same as brushing your teeth with toothpaste containing fluoride, but it can tide you until you get the chance to brush your teeth.


    Carrots are one of the vegetables that’s also full of fibre. Eating raw carrots can also increase saliva production in your mouth, which lessen the risk of having cavities. While carrots are high in fibre, they are also an excellent source of vitamin A.


    Almonds, being low in sugar, can be great for your teeth. This variety of nut is an excellent source of calcium and protein. You can enjoy a quarter cup of almonds during your lunch or a handful of it on your salad.

    Dairy products, fibrous and leafy green vegetables are one of the essential foods that can make your teeth healthy and clean. You also have to pay attention to what your drinking, don’t forget that your diet is always essential when it comes to a healthy smile.


    Always keep in mind that these foods can help you have strong and healthy teeth. These food doesn’t just improve your teeth, but it’s also essential to your health. When in doubt, you can always schedule a dental checkup to your dentist. If you don’t have one, you can visit for concerns and dental check-ups.

    Caleigh Martin
    Caleigh Martin
    Caleigh Martin is a full-time student and a food enthusiast. She loves to cook during her free time and likes to read magazines about food and healthy lifestyle. She also has interests in travelling and writing.

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