The Best Foods for Oral Health

Your diet can significantly affect how healthy your smile is. 

Maintaining healthy teeth for the long run is already challenging, even with good oral hygiene habits. Eat a balanced diet that includes fruits, vegetables, proteins, and calcium-rich food; consuming various foods full of nutrients helps promote healthy gums and teeth.

Some of the best foods for gum and teeth health are:

Nuts

Nuts like almonds, cashews, and Brazil nuts are rich in essential nutrients like calcium and magnesium, which help fight bacteria that causes tooth decay. 

Almonds have calcium levels that are good for teeth and gums, while peanuts are rich in calcium and vitamin D. Cashews stimulate saliva, and walnuts have fiber, iron, vitamin D, vitamin E, Vitamin B6, potassium, and zinc.

Meats and Fatty Fish

Many types of meats contain essential nutrients. Chewing meat also stimulates saliva production, reducing the mouth’s acidity and removing food particles that can cause decay. 

Tofu and fatty fish like salmon are rich in phosphorus, an essential mineral that protects tooth enamel.

Yogurt

Yogurt is rich in calcium and protein, making it an ideal snack to keep your teeth and bones strong. Research shows that yogurt reduces plaque, bad breath, gum disease, and gingivitis. Try to choose plain yogurt with no added sugars if you decide to add it to your daily routine.

Apples and Pears

Eating crunchy fruits like apples and pears increases saliva production, which neutralizes the acids in the mouth, helping reduce the risk of cavity development. Sugary, manufactured apple juice may cause cavities, but fresh apples won’t; their fibrous texture stimulates gums and reduces cavity-causing bacteria.

Raisins and Cranberries

Cranberries are rich in polyphenols and antioxidant benefits; fresh cranberries are especially great at preventing plaque formation. Dried and pre-packaged cranberries may contain lots of sugar, which isn’t good for your teeth.

Raisins are believed to cause cavities. However, one study has shown that raisins actually have compounds that could help prevent tooth decay. Raisins have phytochemicals, which are antioxidants found in plants. Oleanolic acid is one of five phytochemicals identified in raisins found to inhibit two types of bacteria, Porphyromonas gingivalis and Streptococcus mutans. These cause periodontal disease and cavities, respectively.

Cheese

Cheese is high in calcium and low in sugar content, which makes it an ideal food to help maintain a healthy smile. It also strengthens tooth enamel because of its protein called casein.

Cheese is rich in calcium, which helps maintain bone density. It also has high phosphate levels that help maintain tooth enamel by balancing pH levels in the mouth. Chewing cheese also helps increase the production of saliva, which helps flush out bacteria.

Whole Grains

Some carbohydrates may stick to your teeth and cause cavities. This isn’t the case with whole grains like whole wheat bread, pasta, brown rice, and oatmeal; they contain complex carbohydrates that are difficult for bacteria to digest, preventing them from growing. They also provide many nutrients that will help maintain healthy teeth and gums.

Crunchy Vegetables

Most vegetables need a lot of chewing, making them great for cleaning the teeth. Foods with crunchy textures and high water content stimulate saliva flow, which helps remove food remnants and bacteria. They are also jam-packed with the vitamins and minerals that are essential for a healthy mouth.

Celery is the closest thing we have to natural dental floss. Its fibrous and crunchy texture makes it a natural cleaner for your teeth. 

Aside from being a great nutrient source, carrots are also excellent at fighting cavities. They are rich in keratin, calcium, and vitamin C, all beneficial for the teeth. They also help remove food particles and stain-causing bacteria when combined with saliva.

Tea and Coffee

People are often advised to avoid tea and coffee to prevent staining their teeth. But in the right amount, tea and coffee are also great for teeth. They are rich in polyphenols that help combat cell damage, reduce inflammation, and fight cancer. 

Green tea is rich in antioxidants that have been shown to reduce the risk of developing gum disease; the more you drink it, the lower your risk of developing gum disease.

Onion and Garlic

Onions and garlic may give you foul breath, but they are still good for the teeth. The strong, antimicrobial properties of allicin in garlic help fight tooth decay and periodontal disease. Onions also have strong antibacterial properties if eaten raw. 

Citrus Fruit and Other Vitamin-C Rich Fruits

Vitamin C is good for the body due to its antioxidant properties and protects your gums from gingivitis. It also helps with the growth and repair of tissues and maintenance of collagen in your teeth’s dentin.

Fresh citrus fruits create an acidic environment in your mouth that discourages bacteria growth. Strawberries are also rich in Vitamin C, antioxidants, and malic acid that could help whiten teeth naturally. 

Key Takeaway

Not all food is good for the teeth. The best foods for teeth are those rich in nutrients, promote saliva production, are fibrous, and are full of substances that fight against gum disease and tooth decay. Avoid processed foods since they may contain sugar and chemicals that lead to cavity formation and help bacteria to grow. 

While all these foods are suitable for the teeth and cleaning the mouth, it’s still best to brush your teeth and floss after every meal and before bed. For more natural ways to keep your teeth healthy, visit sunrise-dentistry.com.