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Top 8 Foods For Strengthening & Maintaining Healthy Teeth

Top 8 Foods For Strengthening & Maintaining Healthy Teeth

Post by : Dr. James Connan BChD GDC No. 230670 | 7 July 2021

You’ve probably heard the saying, you are what you eat. There’s a lot of truth in that statement: your teeth and gums need sustenance to stay healthy just like any other part of the body does. That means if we’re not giving our mouth enough nutrients it can get ugly pretty quickly with tooth decay or gum disease (yikes).  

What you eat can affect more than just your waistline. You also need to think about what foods are good for the health of your mouth! When we drink and eat starchy or sugary food, it creates acid which then unleashes an attack on your teeth for over twenty minutes after you’re done eating. Now, if this happens over time then the hard enamel on our teeth will be damaged, causing them to become more vulnerable than before- making it much easier for cavities and gum disease to spread. 

Eating nutrient-rich foods from all food groups promotes both dental health as well as overall body wellness. So maintain a balanced diet including fruits, vegetables, protein sources, calcium-rich foods such as dairy products or leafy green veggies like spinach whole grains etcetera in order to keep those pearly whites shining bright. 


Oral healthStudies show that “people without access to affordable dental care have significantly higher rates of oral disease. 9 out of 10 people experience tooth decay (cavities), and it remains the most common chronic childhood disease”.

Many people who have unhealthy teeth often wonder what the best foods are for dental health. Unfortunately, many believe that a healthy diet is all about avoiding sweets and sugary drinks because they cause tooth decay. In reality, there’s plenty of great food out there which can help your mouth stay clean and strong! One perfect example would be fresh fruits or vegetables with their high nutritional value as well as added benefits when it comes to keeping teeth squeaky-clean.    

From fresh fruit and vegetable diets that maintain healthy teeth to Low-fat milk, yogurt or cheese that offers the much-needed calcium, we will show you the foods you must eat to strengthen and maintain healthy teeth. Plus, we will show you the crunchy food items you should munch on to get the saliva going which helps clean away plaque-causing bacteria along with food particles clinging onto your pearly whites.  

  • Cheese is the best friend to your teeth 

Cheese is awesome for healthy teeth and there are a number of reasons why. First, it’s low in sugar and high in calcium content so your teeth will be strong as can be. Secondly, cheese contains casein which helps fortify tooth enamel by strengthening the protein matrix of our bones because they’re made mostly out of proteins too! And lastly- chewing on some delicious cheddar also increases saliva production to wash away any bacteria from all that smiling we do when eating this great food. 

Your teeth will thank you for drinking milk. It’s rich in calcium and other important elements that can strengthen your bones and help protect you from tooth decay, so drink up your yoghurt. Yoghurt also contains probiotics that can improve oral health and even make bad breath better with its natural deodorizing effects. 

  • Bite into these crunchy vegetables 

Strong teethCrunchy vegetables are great for your teeth, and you should make sure to eat them as often as possible. Crunching on these hard foods will help scrub away food particles and bacteria while also stimulating the flow of saliva that helps cleanse each tooth surface. These fresh crunchy veggies usually contain some of the most important minerals and vitamins needed in a healthy mouth.      

Celery’s crunchy nature is the closest thing to natural dental floss and has been proven effective for teeth cleaning. Carrots are also packed with nutrients that help fight cavities, in addition to being a vegetable full of goodness like vitamin C, calcium and keratins. They offer oral health benefits by washing away bacteria from food particles on your teeth while you chew them up. 

When combined with saliva these vegetables scrape harmful plaque off tooth surfaces as well as organically removing staining compounds caused by tannin-rich foods.  

  • Eat apples and pears to prevent tooth decay 

Tooth decayWhat’s better than an apple a day? An apple every hour of the day! The sweet crunchy texture makes it hard to resist, but luckily apples have some major health benefits for your teeth too. Studies show that chewing on fibrous foods like fruits and veggies can stimulate saliva production which helps neutralize those damaging acids from our daily diets. Apples are no exception- you could chew one as often as once per hour (just make sure they’re not super juicy or sugary).

For a healthy treat, try delicious pears. They are both refreshing and filling with their high water content that dilutes sugar from its natural fruit sugars to make for an excellent snack or dessert option. They can easily satisfy those sugar cravings without putting you at risk for cavities like sugary or starchy treats might do. So the next time you’re feeling too acidic, reach for a pear! This fruit has the ability to neutralize acids in your mouth that cause decay. 

  • Are nuts really good for your teeth?

The world of nuts is rife with the potential for improving your dental health. Eating nuts can actually help you keep your teeth healthy. Cashews, almonds and brazil nuts are a few of the most beneficial types for fighting bacteria that lead to tooth decay because they contain calcium D which helps with both teeth and gums. Nuts also offer many other benefits such as vitamins D, E, B6, iron and zinc just to name a few. For instance, peanuts offer good amounts of calcium which is a great guard against the enamel loss caused by acid erosion from sugar consumption or excess brushing without sufficient water intake – helping you maintain healthy gums. 

Nuts that should be eaten include almonds which have high levels of calcium for teeth health.

Cashews stimulate salivation while walnuts give you fibre among many nutrients needed for the mouth. Nuts are a healthy snack for any time of the day, as they not only provide protein but also help strengthen teeth. The crunchy nuts can remove bacteria deposits and keep your mouth fresh. A fun way to do this is with some crunchy nuts sprinkled on top or mixed into salad dressings, side dishes or appetizers. It’s an easy step towards eating foods that maintain good teeth hygiene every single day.   

  • Water is the healthiest drink for your teeth 

While this one isn’t a food, we thought it would be a crime not to mention it. Drinking water is the healthiest choice available. 60% of our bodies are made of it and staying hydrated helps our system distribute healthy nutrients, get rid of waste in a more efficient manner, gives your skin a healthy glow while keeping muscles moving with ease. Not only does drinking water help keep teeth healthier but also protects them against cavities. Fluoride in drinking water is being touted as nature’s cavity fighter. It can be an easy and beneficial way to help prevent cavities, and it may even do more than just that. 

Water not only cleanses food particles off our tongues to prevent bad breath but it keeps saliva levels high which prevents dry mouth syndrome. The problem with sugary drinks is that they both rot your teeth and make you gain weight. But studies have shown people who drink water are more likely to lose weight! So the next time you need a beverage, grab yourself some H2O instead of anything else on the menu for healthy hair and skin from head-to-toe!

  • Can eating meat and fish strengthen your teeth? 

Everyone knows that chewing food increases the saliva in your mouth which decreases acidity and washes away particles of food. Studies show that red meat is an even better option than we originally thought. It turns out to also have high levels of phosphorus for protecting tooth enamel.  

What’s your favourite food? Fish! 

Now, fish are not just your typical dinner entrée – these healthy little creatures pack quite the punch when it comes to dental care. 

Fatty fish like wild salmon, tuna, Atlantic herring and mackerel are great sources of Omega 3 fish oils and Vitamin D. The more you maintain a healthy diet, the less likely your teeth will rot or decay. Fish and meat products rank high on this list because they provide nutrients to strengthen bones as well as protect against dental disease. Salmon is an excellent source of Omega 3 fatty acids that help prevent gum diseases while also promoting heart health due to its Vitamin D content.

  • Keep tooth decay at bay by eating cranberries and raisins 

Cranberries are one of the most popular and healthy fruits. They have a lot in common with tea, containing polyphenols that help fight plaque buildup on teeth. Fresh cranberries work best at disrupting this process but be mindful to check labels for added sugar if you’re buying dried ones as it can really hurt your tooth enamel instead.   

Raisins benefit your teeth. A study from Science Daily suggests that raisins may actually be a good teeth-saving, cavity-fighting snack. Researchers at the University of Illinois in Chicago found that raisin compounds work to fight teeth decay and gum disease by inhibiting growth in two species: Streptococcus mutans which causes cavities and Porphyromonas gingivalis which is responsible for periodontal diseases such as gingivitis or bleeding from exposed roots due to poor oral hygiene. The oleanolic acid in raisins not only suppresses the growth of oral bacteria, but also attacks them. This is great news for people who want to keep their teeth and gums healthy. 

  • How strawberries can maintain your oral health

As we touched on earlier, in order to maintain healthy teeth, it is important that you eat fruits and veggies rich in Vitamin C. For example, apples have high levels of this nutrient as do pears while strawberries are a good source of antioxidants such as malic acid which helps with discolouration or stains on the teeth. A diet rich in Vitamin C can help prevent cavities, tooth loss and gum disease. Strawberries are packed with Vitamin C which helps strengthen collagen found within the dentin layer of teeth. 

Strawberries contain malic acid that has been shown to whiten your teeth naturally as it is metabolized by oral bacteria. This same acid also increases saliva production in people with dry mouths, protecting against tooth decay because it washes away food debris from the surface of our mouths. Make sure you eat plenty of fresh fruits such as apples, pears, strawberries and pineapples for healthy gums while maintaining a whiter smile.


In addition to following a healthy diet, good dental hygiene practices such as brushing your teeth with fluoride toothpaste twice daily and flossing once every day can help keep you from developing cavities. Drinking fluoridated water will also aid in maintaining strong enamel on your teeth for the long term. It’s important that you seek regular dental visits so that any problems are caught early before they become more serious or painful. 

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