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9 Best Foods For Your Dental Health

Dr Alex Silman • Sep 02, 2020
The foods you eat have a direct impact on your dental health. Some foods, like sugary snacks and acidic fruits, can be harmful for your teeth and gums, but others can strengthen your teeth and reduce your risk of oral health complications. Along with regular brushing, flossing, and professional cleanings, incorporating these foods into your diet will make your teeth and gums stronger. Here are nine of the best foods for your dental health:

1. Dairy

Dairy contains plenty of calcium, which promotes strong and healthy teeth. Calcium prevents enamel loss and can even restore the minerals that your teeth may have lost. It's one of the main components of hydroxyapatite, a mineral that builds tooth enamel.

One of the best dairy products for oral health is probiotic yogurt. Not only is it high in calcium, but it can also increase your levels of good bacteria that fight off the bad bacteria responsible for cavities. Cheese can improve your dental health, too, as it contains casein, a protein that strengthens tooth enamel and prevents cavities.

2. Apples


Although apples contain sugar, their dental benefits outweigh their harm. Apples are one of the best foods for dental health for a number of reasons. They have a high water content, which encourages salivation. Your saliva washes away food particles and bacteria that can lead to plaque buildup. According to one study, apples don't remove plaque that has already formed, but the fruit does have a similar effect on bacteria as tooth brushing.

Apples have mild astringent properties, so they may slightly whiten your teeth. Also, the fibrous skin of an apple can stimulate your gums, increasing blood flow to the area and improving your overall gum health. If you want to eat an apple for the oral health benefits, avoid peeling it.

3. Carrots


Carrots are another fiber-rich option to promote dental health. Like apples, they increase salivation and help to wash away bacteria. They're an excellent source of vitamin A, which plays a vital role in keeping your gum tissue healthy.

Carrots also contain vitamin C, one of the most important vitamins for oral health. Vitamin C is responsible for the formation of blood vessels in your gums, so a deficiency can lead to bleeding gums and other painful issues. Citrus fruits that are particularly high in vitamin C can damage your tooth enamel because they're acidic, but you don't have to worry about that with carrots.

4. Leafy Greens


Leafy greens like spinach, kale, arugula, and Swiss chard are full of nutrients that strengthen your teeth and prevent chips or breaks. They're a good source of calcium, which builds up your tooth enamel, and they contain several vitamins that are beneficial for gum health.

Leafy greens require a lot of chewing. The fibrous food particles help to scrub bacteria off of your teeth, and the chewing increases saliva production, which removes bacteria from your mouth. If you're not a fan of salads full of leafy greens, try sneaking some into a smoothie, sandwich, or pizza.

5. Nuts


Like other crunchy foods, nuts promote salivation. They're high in omega-3 fatty acids as well, which are known to decrease the risk of periodontal disease. Nuts like almonds, walnuts, and cashews can reduce inflammation and improve gum health.

Keep in mind that nuts are high in fat, so even a small handful contains quite a few calories. Including a serving or two with a meal has great dental benefits, but over consuming nuts can have health consequences.

6. Fresh Cranberries


Cranberries are a good source of polyphenols, which are antioxidants that fight inflammation and may even reduce the risk of oral cancer. Cranberries contain vitamin C, too, so they're a great food to promote gum health.

Dried cranberries are not a good substitute for fresh cranberries when it comes to dental health. The dried fruits usually contain added sugar that can easily lead to plaque buildup and cavities. Stick to fresh cranberries or sugar-free dried cranberries for optimal oral health.

7. Lean Meat


Lean proteins like chicken and fish are high in phosphorus, a mineral that plays a key role in tooth and bone health. Phosphorus helps your body absorb calcium, so both minerals are necessary for strong teeth. If you don't get enough phosphorus in your diet, your teeth may be at an increased risk of chipping or breaking, which will require professional dental care. Meat and fish are the best sources of phosphorus, but you can also get the mineral through plant foods like beans, nuts, and tofu.

8. Coconut Oil


Coconut has antiviral and anti-fungal properties, so it's a helpful food for preventing cavities and other issues. One of the main compounds in coconut oil is lauric acid, a fatty acid that can kill viruses, fungi, and bacteria when your body breaks it down.

You can get the best benefits from coconut when you practice oil pulling. Swish a tablespoon of coconut oil around in your mouth for about 20 minutes before spitting it back out. It's best to do this in the morning right before brushing your teeth.

9. Sugarless Gum


You can chew sugar-free gum after a meal to increase saliva production and wash away any leftover food particles or bacteria in your mouth. Choose a brand of chewing gum that includes xylitol, a naturally-occurring alcohol that fights bacteria. Most importantly, make sure the gum doesn't contain sugar. Gum made with sugar will only increase plaque on your teeth.

Your diet makes a big difference in your dental hygiene, but many people overlook the importance of food when they consider their oral health. Making some lifestyle changes now to strengthen your teeth can prevent serious pain and discomfort from dental problems in the future. Try to add these nine foods to your diet to optimize your health.
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