Best Foods for Healthy Teeth

Any experienced dentist – or nutritionist for that matter – will tell you that variety and moderation are the key components of any diet intended to strengthen your teeth. Ideally, every plate you eat should contain at least one item from each of the 5 main food groups. These are: proteins, carbohydrates, milk and dairy foods, fruits and vegetables and fats, and sugars. 

Eating a limited amount of any of the mentioned foods may lead to mineral or vitamin deficiencies – one of the leading causes of oral health problems. Of course, a limited or poor diet will over time, weaken your immune system, leaving you vulnerable to opportunistic diseases like gum disease. 

To cut the long story short, here are the 9 foods that are recommended for strong and healthy teeth:

Best Foods for Healthy TeethSugar-Free Gum 

Sugarless gum does a good job cleaning the teeth and removing any stuck food particles. It also stimulates saliva production, which is essential to keeping your mouth’s pH balanced. 



Dentists particularly recommend drinking water after taking soda or eating sugary foods. This is because water dilutes the acids resulting from bacterial activity in the mouth, hence preventing tooth decay. Notably, the best water is one that contains fluoride, which is known for strengthening the enamel. 


Sweet Potatoes 

Sweet potatoes are a great source of iron, selenium, vitamins A and C and calcium. Vitamin A, in particular, fortifies the enamel, hence reducing the risks of developing cavities. 



Milk is rich in vitamin D, calcium and protein, all of which are key to maintaining your immunity. With a strong immunity, you will be able to avoid most oral diseases.


Lean Protein

This is basically a protein that doesn’t contain much fats, such as poultry, fish, lean meat pieces, and eggs. Lean protein contains phosphorus, which helps to protect the enamel, thereby preventing common dental ailments. White meat (fish and chicken), contain vitamins B3 and B12, which are particularly vital for healthy teeth and gums.



Teas (green and black) help control the growth of bacteria in the mouth. And as you know, teeth problems such as tooth decay and sensitivity are fundamentally caused by harmful bacteria. Additionally, green teas are rich sources of antioxidants, which help eliminate free radicals.


Dairy Foods

Dairy foods, such as cheese provide you with calcium and protein. Calcium strengthens the enamel, while protein aids in the growth and development of worn-out oral tissues.


Leafy Greens

Leafy greens like kale, spinach, cabbage, and collard greens offer a great variety of nutrients – notably vitamins A, B2 and B12 – that go a long way towards strengthening your teeth. Additionally, crunchy fruits and veggies, such as apples and carrots, stimulate saliva production and help to remove food debris from the teeth. 


Fruits and Vegetables 

Oranges, pineapples, mangoes, and strawberries are examples of fruits that are super rich in vitamin C. The vitamin fastens the healing of oral wounds, and further strengthens the gums. Vegetables rich in vitamin C include spinach, broccoli, tomatoes, and cabbage.

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