What Foods to Eat and Avoid if you Want Healthy Teeth

Food and Healthy Teeth - What to Eat and What to Avoid

Maintaining healthy teeth isn’t just about brushing. It involves flossing, using mouthwash, interdental brushes, tongue scrapers, etc. However, did you know that consuming certain foods can help prevent cavities and tooth decay?

Read on to learn more about what foods you need to incorporate into your meals to have healthy, sparkling white teeth and fresh breath, and what you should avoid.

Foods You Should Eat

Some foods make your teeth stronger, and decrease the chances of developing cavities. Let’s take a look at them.

Milk and Eggs

Milk and eggs are excellent sources of vitamin D and calcium. Your body requires vitamin D to absorb calcium which strengthens your bones and teeth. Hence, the benefits of milk and eggs are numerous: they are great for your teeth, but they also prevent brittle, thin bones and reduce the risk of osteoporosis.

Cheese and Yogurt

Cheese and yogurt are beneficial for your teeth due to several reasons. Firstly, they have high calcium and low sugar levels, which is the best combo for healthy teeth. Secondly, both contain phosphorus, a mineral that plays a significant role in building strong bones and teeth. Plus, it contributes to overall health.

Cheese is especially useful because it contains casein, a protein that strengthens the enamel.

Meat, Fish, Tofu

All three foods are rich in phosphorus. As previously mentioned, phosphorus protects the tooth enamel and has numerous other benefits for our health.

Leafy Green Vegetables

You don’t have to consume meat or dairy to have healthy teeth. Green vegetables are extremely rich in vitamins and minerals that your teeth need and love.

Consume more vegetables such as:

  • Broccoli
  • Kale
  • Collards
  • Spinach
  • Lettuce

Crunchy Vegetables

To remain strong and healthy, your teeth need to “work.” By consuming crunchy veggies, you’ll clean the surface of your teeth, stimulate saliva production, and intake essential nutrients.

It’s recommended to up your consumption of these vegetables:

  • Carrots
  • Celery
  • Bell peppers
  • Fennel
  • Kohlrabi

Artificial Sweeteners

Research shows that some types of sweeteners like xylitol can prevent cavities and tooth decay. Xylitol inhibits the growth of bacteria that cause cavities and improves the quality of the bacteria in the mouth.

If you have a sweet tooth but also want healthy teeth, look for products containing xylitol.


An apple a day keeps the doctor and the dentist away. Apples are rich in fiber, scrub the surface of your teeth, increase salivation, and give you fresh breath.

Foods You Shouldn’t Eat

Some foods contain components that can compromise the health of your teeth. While they can be harmful to your dental health, you don’t have to remove these foods from your diet altogether. Rather, limit your intake.

Citrus Fruit

Citrus fruits contain a plethora of vitamins and boost our immune system in numerous ways. But because they are highly acidic, citrus fruits can damage your teeth. Namely, foods with a low pH rating are the leading cause of tooth decay and enamel damage.

Of course, normal consumption of citrus fruits won’t cause any serious damage. If you like drinking lemonade or orange juice, it’s recommended to do it in one sitting and then refrain from consuming acidic foods for a few hours.


Pickles are every tooth’s nightmare. The combination of vinegar and sugar attacks the enamel and contributes to tooth decay. In fact, anything that’s been soaked in vinegar should be avoided if you want healthy teeth.

If you love pickles, try combining them with less acidic foods such as cheese, eggs, meat, and salads.


Not only does coffee damage your enamel, but it can stain your teeth. Since it’s acidic, it can also create a suitable environment for harmful bacteria.

When it comes to coffee, it’s all about compromise. Decide whether you care more about having healthy, pearly white teeth or enjoying the numerous benefits of coffee. If you choose the latter, try limiting the coffee intake.

Soda and Candy

Sodas and candies may be the worst things that could happen to your teeth. Most of them are loaded with sugar and are highly acidic, causing tooth decay and dental erosion. Countless studies have proven this, and it goes without saying that consuming excessive amounts of soda and candy is harmful to your teeth.

Healthy Teeth Are Happy Teeth

In addition to having good dental hygiene rituals, it’s essential to pay attention to the foods and drinks you consume if you want healthy teeth. This doesn’t mean you have to give up everything that can potentially harm them. Instead, come up with techniques that will limit the damage and monitor your intake.

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