What foods are good for dental health

Keeping your teeth and gums healthy is important for more than just a beautiful smile. Teeth grind food, so that in the course of complex biochemical processes, the body can extract important nutrients from it. But the foods that a person absorbs affect not only the general condition of the body, but also the health of teeth and gums in particular. Some of these foods can cause cavities, while others contribute to dental health.

TOP 10 most useful foods for teeth

In order for the teeth and soft tissues of the oral cavity to be healthy, it is important that the body receives the necessary amount of calcium and phosphorus from food, vitamins D, C, A, as well as other nutrients. However, if we talk about the effect of food on the condition of the teeth, then not only the chemical composition of the product, but also its structure matters. Given this, some of the most useful foods include:

Solid vegetables and fruits

Carrots, Beets, Cucumbers, apples and other plant foods rich in fiber have a double benefit for the teeth. Firstly, these products contain vitamins and minerals that are indispensable for maintaining oral health. We are talking about calcium, magnesium, potassium, sodium, phosphorus, fluorine, iron, cobalt, iodine, silver. They are also rich in beta-carotene, vitamins B, D, E, C, K, PP. Working in combination, these nutrients contribute to proper blood circulation in the gums, strengthen the enamel.

Secondly, chewing hard foods with a hard structure provides a gentle massage on the gums, cleansing the surface of the teeth from plaque. In addition, chewing stimulates the production of saliva, which bathes the mouth, removing bacteria.

Green leafy vegetables

Greens such as dill, parsley, celery, lettuce is a source of a complex of vitamins and minerals that help strengthen not only teeth, but also blood vessels. This is important to prevent bleeding gums. In addition, leafy greens with a pronounced smell contain antibacterial substances, and its juice creates a slight whitening effect.


Berries contain useful for humans organic acids, pectins, minerals, vitamins. But also the juice of some berries, such as cranberries or grapes, has antibacterial properties, making it useful in preventing tooth decay. It is also believed that the components contained in the berries block the access of pathogenic bacteria to tooth enamel. And regular consumption of strawberries can even slightly whiten your teeth.


Nuts are a treasure trove of nutrients that are important for overall health. But also in the products of this group there are nutrients that have a beneficial effect on the teeth. Thus, pine nuts contain vanadium, phosphorus and calcium that are important for bone tissue . In cashews are substances with antibacterial and tonic effects. And almonds, in addition to strengthening teeth and gums, can have an analgesic effect.

Dairy products

Even children know that in order for bones and teeth to be strong and healthy, dairy products must be consumed. But besides the fact that dairy food is a source of vitamins D, A, B, calcium, magnesium, potassium, it also has a specific effect on dental tissue, strengthening it. Yogurt reduces the amount of hydrogen sulfide, which is one of the factors of bad breath. The same product promotes the mineralization of dental tissue.

The unique composition of cottage cheese makes it one of the most beneficial foods for tooth formation. It is important for people who care about oral health to include different types of cheeses in their diet. This product increases the concentration of calcium in tooth enamel, and also enhances salivation. The latter is useful because saliva contains substances that prevent the development of caries and inflammation of the gums.

Citrus fruits

Daily consumption of grapefruit reduces the risk of inflammatory diseases of the mouth and bleeding gums, which is one of the most common causes of tooth loss. In limes there are substances that protect tooth enamel from bacteria and prevent caries. Oranges are a rich source of vitamin C, which supports the collagen backbone in the gums and is also beneficial in the prevention of many dental diseases. In addition, citrus fruits contain organic acids that naturally whiten enamel.


Sea fish and seafood are recognized by nutritionists as almost ideal food for humans. These products contain all the elements necessary for the proper formation of teeth and maintaining their health. A high concentration of fluorine, calcium, magnesium, phosphorus contribute to the mineralization of dental tissue, strengthening the enamel. Iodine, which is rich in seafood, has an anti-caries effect.


chicken eggs contain 12 essential vitamins, a large amount of protein, carbohydrates and fats as well as a wide range of micronutrients – all essential for dental health.

Beekeeping products

Antiseptic properties of honey have been known to man since ancient times. The use of this product contributes to the disinfection of the oral cavity, cleansing the teeth from pathogenic bacteria.

Chewing wax honeycombs naturally cleans plaque from teeth, and chewing propolis is an excellent prevention of caries, periodontal disease, gum disease.


Excessive consumption of very strong black tea can lead to darkening of the tooth enamel. But at the same time, this drink contains catechins, which kill the bacteria that cause tooth decay and bad breath. A cup of tea after a meal is a good way to cleanse your mouth of bacteria and prevent the problems they cause.

Foods that are dangerous to the teeth

When a person eats sweet or starchy foods, he feeds not only himself, but also the bacteria that live in the oral cavity and are the cause of caries, as well as various gum diseases. And this means that in the list of products that are most dangerous for teeth there are:

  • lollipops and sticky candies - if you don’t have the strength to completely give up sweets, which would be the best for teeth decision, then it is worth choosing sweets that linger in the oral cavity for a minimum time;
  • bread and other starchy foods - when chewed, these foods turn into a sticky substance that gets stuck in the gaps between the teeth and creates ideal conditions for the growth of bacteria;
  • Sugary Sodas - Many drinks in this category contain citric and phosphoric acid, which cause thinning of tooth enamel.

Avoid biting into very hard foods such as caramel or ice from drinks to avoid damaging your teeth.

Tips for maintaining oral health

In order to maintain a healthy oral cavity, it is important not only to consciously approach the formation of your diet, but also to adhere to some rules:

  1. Brush your teeth after every meal, or at least rinse your mouth with clean water.
  2. Visit the dentist regularly and treat dental problems as early as possible.
  3. Avoid stress, as it leads to hormonal imbalance and lower immunity, which in turn affects the health of the gums and teeth.
  4. Give up bad habits such as smoking, alcohol abuse.

Following these simple rules will help keep your teeth healthy.