10 Best Foods For Healthy Teeth And Gums: You Must Include In Your Diet

If we know that sugar is harmful to the teeth and that we would do better to give up cakes and sweets once and for all, certain foods, on the contrary, help to prevent acid attacks and therefore protect the cavities.

To take care of your teeth and your oral health, you just need to adopt good eating habits. In this article, we are going to talk in detail about foods to strengthen teeth, whiten them, and stimulate saliva production which help fight acid attack.

Care Routine To Keep Your Teeth Healthy: Healthy Guideline

Calcium plays a crucial role in the preservation of dental cavities because it helps fight against acid attacks. This is one of the main reasons it is recommended that parents give their young children plenty of milk.

Healthy Teeth

You can therefore consume milk, natural yogurt, and cheese as much as you like. Do you pay attention to your diet? Don’t panic, even if you opt for low-fat products, you will still have the necessary calcium intake because it is not contained in fat.

1. Dairy Products

Enamel is significantly damaged by acid and sugar, milk and yogurt are not acidic, they do not have a high sugar content in their natural state. However, they do have a high calcium content, which is essential for healthy teeth and bones.

The calcium and phosphate content of cheese plays a role in maintaining the PH of the oral cavity. Consumption stimulates saliva production which helps prevent tooth decay and slows the process.

2. The Fruit

Highly acidic fruit ( citrus fruits, apples) can weaken tooth enamel, but in general, chewing and biting raw fruit cleans teeth. The vitamin and mineral content after absorption supports healthy teeth and gums.

A Vitamin C deficiency, for example, predisposes to tooth sensitivity and the formation of gingivitis. Citrus fruits, despite their high acid content, help due to their high water content in cleaning oral cavities.

3. The Vegetables

Chewing raw vegetables such as fruit mechanically cleans the surface of the teeth, chewing celery, root vegetables, and cucumbers can be particularly effective in removing plaque, so the gums are also massaged during chewing, which stimulates blood circulation to the gums. Celery Increases saliva production.

Consuming vegetables rich in Vitamin A such as pumpkin, beets, sweet potatoes, or broccoli, greatly contributes to the health of tooth enamel. The sulfur content in onions can kill bad breath causing bacteria in the mouth. Unfortunately, due to its characteristic scent, it leaves a different type of bad breath. But its antibacterial effects are proven

4. The Seeds

Sesame seeds are rich in calcium and reduce plaques, which promote the integrity of tooth enamel. Poppy and Flaxseed  are too good for the health of our teeth and gums

5. Green Spices And Herbs

You can protect yourself from bad breath with parsley, mint, and celery. Their chewing neutralizes the odor of the mouth. Make a homemade mouthwash from dried spices or herbs. You can also use herbal teas to fight for the health of your mouth, gums, and teeth.

The high polyphenols of green tea reduce accumulated plaques,  Preventing both tooth decay and gingivitis. Mint tea freshens the breath and chamomile tea has a good effect on gingivitis

6. Cocoa

Cocoa ingredients, in addition to their anti-inflammatory effects, act in the prevention of dental cavities and dental erosion. It would be better to consume it unsweetened, but it is not as harmful with milk and sugar as sugary as carbonated drinks. Eat dark chocolate with as little sugar as possible.

7. Meat

Animal protein, whether red meat or white meat and egg, is rich in phosphorus, in addition, calcium, which are essential for the formation of bones and teeth.

8. Fish Flesh

Fish flesh is rich in vitamin D and A, and is also a good source of Omega-3 fatty acids. These improve tissue health, thus supporting the gums. Regular consumption of Omega-3 makes our gums more resistant to Inflammation and infections.

9. Whole Grains

The magnesium content of whole grains is important for the formation of teeth and bones, thanks to their high Vitamin B and iron contents. They improve the health of gum tissues, they are high in fibers, which Increases saliva production. Encourages chewing, which helps prevent tooth decay, and helps promote lots of other oral health conditions.

10. Water 

Consuming a good amount of water promotes the health of our body, our teeth, and our mouth in several ways. Water cleans the oral cavity, Increases saliva production, and hydrates the gums and tissues of the oral cavity.

Other Mechanisms of Action

Vegetables and food rich in fiber have cleansing effects because they Increase salivation. Proper saliva production combined with good oral care habits is the most effective natural protection against gum disease and tooth decay. Dairy products such as milk, natural yogurt, and hard cheeses also Increase salivation.

The calcium and phosphorus they contain reduce the loss of minerals in the teeth, thereby reducing the risk of tooth decay. The beneficial polyphenols in black and green tea kill or eliminate plaque bacteria preventing them from multiplying and producing acid.

Although tea protects the health of your teeth, it can cause cosmetic inconvenience as black tea in particular has serious staining effects, so anyone who craves this tea should not consume too much.

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Vitamin B plays an important role in preventing oral problems. We find a lot of it in poultry, bananas, and almonds, so make sure you have it on your plate regularly. Vitamin A for tooth decay, and gum health is found in carrots, pumpkins, and cantaloupe as well as green leafy vegetables (spinach, make) Vitamin C helps heal a wide range of problems including bleeding gum, loose teeth, and cell damage.

In addition, it promotes healing after surgery. This is why you can eat melons, kiwis, and citrus fruits. It is therefore worth enriching our dishes with nuts, legumes, cereal, green leafy vegetables, sunflower seeds, sesame seeds, almonds, and pumpkin seeds. Additionally, all these ingredients help strengthen our tooth bones and contribute to a healthy oral cavity.

Dr. Vanessa Rodriguez is a board-certified general practitioner with more than 15 years of patient care experience. She takes an integrative approach to patient care that considers the whole person – mind, body, and spirit – and is deeply committed to assisting her patients in achieving and sustaining optimal health. Dr. Vanessa is also a skilled writer and medical reviewer, specializing in preventive care and health promotion. Her articles are written in an approachable manner that is simple to comprehend and implement in one’s own life. Dr. Vanessa’s mission is to equip her patients and readers with the knowledge and resources necessary to live their greatest lives.

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