Top 10 Foods For Healthy Teeth and Gums

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A smile is the best thing that you can wear; your oral health is the mirror of your internal body. Thus, our teeth have an important role in our day-to-day life. They not only help in breaking down big chunks of food for digestion, but they are also necessary to speak clearly and to keep our jaw steady and retain the shape of the bones.

So, the question arises –


What Can You Do For Healthy Teeth And Gums?

To maintain good health, the human body needs daily nourishment in the form of macronutrients (carbohydrates, fat, and protein) and micronutrients (vitamins and minerals). The food you choose can make or break your oral health, so choose your food wisely. Inadequate nutrition can affect oral health and can cause dental caries, periodontal disease, tooth erosion, and diseases of the oral mucosa.

We, at De9to, want to bring to your notice the importance of nutrition with respect to oral health. A healthy mouth can be a great asset. So, here are the top 10 foods for healthy teeth and gums.


Milk and Cheese for Healthy Teeth and Gums

1. Milk and Cheese:

Milk and cheese are high in calcium and protein that helps strengthen the teeth and are very essential in building healthy bones.  Cheese raises the pH levels in the mouth and lowers the risk of tooth decay. If you are sensitive or allergic to dairy products, then almond milk is a good choice for you which is also rich in calcium.


2. Yogurt:

Like milk, yogurt is high in calcium and protein, making it an excellent choice for the strength of your teeth and health. The probiotics or beneficial bacteria, present in yogurt also benefit your gums. Add plain variety yogurt to your diet with no added sugar.


Apples for Healthy Teeth and Gums

3. Apples:

An apple a day is not only nutritious but also delicious. Apples are high in fiber and water. It produces saliva in your mouth which washes away food particles and bacteria. The fiber present in apples is good for your gums. To get the most out of apples, leave the skin on as it is high in fiber and polyphenols.


4. Carrots:

Carrots are crunchy, a great source of vitamin A, potassium, and beta carotene and are high in fiber. Eating raw carrots can increase saliva production in your mouth which minimizes your risk of cavities. Carrots have a low glycemic index (GI) and low glycemic foods have numerous health benefits and are considered particularly beneficial for people with diabetes.


Celery for Healthy Teeth and Gums

5. Celery:

It is a good source of vitamin A and C, and like apples, it rinses away bacteria and food particles. Enjoy celery as tossed salads or snacks.


6. Water:

Water is always the best pick, especially compared to fizzy drinks. It increases saliva production, neutralizes bacterial acid, and helps in preventing dental caries. Keep yourself hydrated, it is commonly recommended that you should drink 8-10 glasses of water per day.


7. Black and Green Tea:Tea for Healthy Teeth and Gums

Black and green tea has a compound called polyphenol which slows down the growth of germs associated with caries and gum disease. It decreases the production of glucosyltransferase, an enzyme that helps plaque stick to the teeth and provides protection against cavities.

Green tea has a catechin called Epigallocatechin – 3 – gallate (EGCG) which has the ability to treat various diseases. If you are adding green tea to your diet then pick one which doesn’t have a high amount of fluoride.


8. Leafy Greens and Broccoli:

Leafy greens such as spinach and kale are high in calcium and folic acid while being low in calories. Folic acid is a type of vitamin B which helps in treating gum disease in pregnant women. Chewing leafy greens help stimulate saliva in your mouth and your saliva helps clean your mouth from bacteria.

Broccoli has so much fiber, that it actually helps clean your teeth as you chew it.


9. Almonds:Almonds for Healthy Teeth and Gums

Almonds are great for your oral health because they are rich in fiber and protein and low in carbs that give your oral health a boost.

Almonds are also rich in Magnesium, a mineral that many people don’t get enough of. Magnesium-rich foods such as almonds may offer improvements in patients with type 2 diabetes and can control blood pressure levels.


10. Fruits and Vegetables rich in Vitamin C:

Vitamin C is a water-soluble vitamin and is found in many fruits and vegetables such as Kiwi, strawberries, grapefruit, oranges, peppers, kale, and broccoli which maintain gum health and provide protection against periodontal disease.

Vitamin C may boost immunity by enhancing the functioning of white blood cells and wound healing.


The best thing about these foods is that they are good for your oral and overall health. Make sure that you add them to your diet. Stay healthy and please take care of your smile.

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