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Home > Nutrition > 8 Foods That Make Your Teeth Healthy and Strong

8 Foods That Make Your Teeth Healthy and Strong

September 27, 2022 - Updated on October 6, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • How Do Foods Impact Dental Health?
  • Top Foods for Healthy Teeth
  • Precautions to Consider
  • Additional Tips for Healthy Teeth
  • Most-Asked Questions
  • Final Word

When you hear “healthy teeth,” the first thing that probably comes to your mind is a good brushing, flossing, and mouthwash routine.

superfoods for healthy teeth

But have you paid attention to the food you eat? – not just limiting candy and high-sugar foods, which is a necessary measure in maintaining tooth health, but foods that can strengthen teeth from within.

How Do Foods Impact Dental Health?

Teeth are part of the skeletal system and are made of minerals including calcium, phosphorus, magnesium, and vitamin D. A deficiency in any of these nutrients can cause weakness of the teeth and even tooth loss. (1)

Therefore, consuming foods that are rich in these nutrients is critical for healthy and strong teeth.

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Top Foods for Healthy Teeth

Consume these foods to maintain healthy teeth and oral cavity.

1. Milk

consuming animal milk can help strengthen your teeth, bones

Animal milk is a rich source of calcium, vitamin A, and magnesium, all of which are important for strong bones. (2)

Consumption of milk has also been linked to a reduction in dental caries caused by bacterial growth. The protein in animal milk – casein and lactoferrin – prevents the attachment of caries-causing bacteria such as streptococci. (3)

Milk peptides also promote the mineralization of teeth for optimal tooth health. (3) Consume 1 glass of milk to maintain healthy teeth and prevent dental caries.

2. Yogurt

yogurt is a superfood which decreases risk of periodontitis

Dairy foods including yogurt can reduce the risk of periodontitis, an inflammatory condition that affects the gums and causes loss of bone around teeth. (4)

In a study on Korean adults, less intake of yogurt was observed in people suffering from periodontitis. (4) Moreover, in a study done on older adults, probiotic yogurt proved to be an effective antibacterial against plaque-causing bacteria. (5)

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Thus, consuming yogurt as part of a healthy diet can be protective against bacteria and periodontitis.

3. Fatty fish

consuming fatty fishes can be good for your teeth

Fatty fish is a rich source of omega-3 fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They have anti-inflammatory properties and can be effective in preventing periodontitis as it is an inflammatory condition. (6)

In a trial of 30 adults with periodontitis, an improvement was observed with the consumption of EPA and DHA. (6)

According to the American Heart Association, two servings of fatty fish each week can be useful in reducing the risk of periodontitis. (6)

4. Green leafy vegetables

green leafy vegetables can be beneficial for teeth and oral health

Green leafy vegetables are a rich source of antioxidants and polyphenols that can be beneficial for teeth and oral health. (7) The vitamin A from leafy vegetables can improve teeth and gum health and speed up healing after surgeries. (7)

Furthermore, the high amounts of fiber in green leafy vegetables are also suggested to improve periodontal disease and can reduce halitosis (bad breath). (8)

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5. Cranberries

cranberries can be beneficial for your teeth and oral health

The polyphenols from cranberries have a protective effect against dental caries by acting against the virus that can cause it. (9)

Test-tube studies have shown nutrients in cranberries can have a beneficial effect on gingivitis, a type of inflammatory gum disease that causes redness and pain, as well as periodontitis. It can also prevent the formation of bacteria on teeth to reduce dental caries. (9)

Cranberry or its unsweetened juice can be consumed for good oral and teeth health.

6. Apple

apple is a superfood beneficial for oral and overall health

Apple is considered a “natural toothbrush.” It was believed that consuming high-fiber foods such as apples could have an antiplaque effect by brushing away food debris from inaccessible areas of teeth and gums.

However, later studies established that apples had no effect on removing plaque, (10) although chewing apples reduced the bacterial content of saliva much like brushing teeth did. (10)

Regardless, apple contains beneficial polyphenols useful for overall health and can be included in the daily healthy diet.

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7. Ginger

ginger is considered beneficial for oral health

Ginger has been used for good oral health. It possesses antifungal, antimicrobial, and antiplaque properties. It may also be beneficial in preventing oral cancer and reducing dental caries. (11)

In a study done on people with type 2 diabetes, ginger was effective in reducing inflammation, preventing oxidative damage, and improving the periodontal status associated with type 2 diabetes. (12)

8. Green tea

green tea can help eliminate bad breath and preserve oral health

Green tea contains polyphenols that may have antimicrobial properties. It can protect teeth against dental caries and can help eradicate halitosis. It can also prevent the formation of oral cancer. (13)

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Green tea can also combat oral oxidative damage and inflammation due to smoking. (14)

Precautions to Consider

  • Some acute infections may need medication, and it is advisable to consult a doctor instead of turning to natural remedies to ease inflammation.
  • Natural remedies are meant to play a preventative role.
  • Do not overconsume green tea as it may cause sleep disturbances and other side effects. (14)

Additional Tips for Healthy Teeth

  1. Limit the consumption of sugary snacks, cakes, or sticky chewy candies. (15)
  2. Limit high-starch food such as potatoes and rice. Rinse the mouth very well after eating such foods. (15)
  3. Drinking soft drinks and beverages can cause dental disease. It is important to limit their consumption for healthy teeth. (16)
  4. Avoid smoking and drinking alcohol (17)
  5. Brush your teeth twice a day, floss, and use mouthwash once a day.
  6. Visit your dentist every 6 months for an oral exam and tooth cleaning.

Most-Asked Questions

Is using mouthwash good for teeth?

can using mouthwash be good for your teeth?

Using mouthwash kills plaque-causing bacteria in the mouth. It can also reduce bad breath. However, precaution needs to be taken not to use mouthwash immediately after brushing and not to combine mouthwashes. (18)

What is the best toothpaste?

Several toothpaste formulations are available nowadays with claims to improve gum health, whiten or strengthen teeth, ease pain, etc. It is advisable to consult a doctor to determine the best brand suitable for you.

Can certain medications damage your teeth?

Some prescription, over-the-counter, and herbal medications can affect the teeth and gums. (19) These include medications for depression, allergies, and blood pressure, aspirin (chewing the tablets), certain asthma medications (maybe highly acidic and can dissolve tooth enamel), and chemotherapy medication (can lead to dry mouth and increased gum issues).

It is recommended to take medication as directed by your healthcare provider, especially aspirin (swallowed with water instead of being allowed to dissolve in the mouth). If you feel like the medications you are consuming are causing dental issues, consult your doctor about a fluoride rinse or a fluoride gel for brushing.

Final Word

Good oral health includes maintaining good teeth and gum health. In addition to brushing, flossing, and using mouthwash, some foods can help maintain strong teeth, prevent bacteria from sticking to the teeth, reduce the inflammation associated with periodontitis, and even prevent oral cancer.

References
  1. Uwitonze AM; Rahman S; Ojeh N; Grant WB; Kaur H; Haq A; Razzaque MS; Oral manifestations of magnesium and vitamin D inadequacy. The Journal of steroid biochemistry and molecular biology. https://pubmed.ncbi.nlm.nih.gov/32084549/.
  2. Haug A, Høstmark AT, Harstad OM. Bovine milk in human Nutrition–A Review. Lipids in health and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2039733/. Published September 25, 2007.
  3. P; JILH. Milk and oral health. Nestle Nutrition workshop series. Paediatric programme. https://pubmed.ncbi.nlm.nih.gov/21335990/.
  4. Kim H-S, Kim Y-Y, Oh J-K, Bae K-H. Is yogurt intake associated with periodontitis due to calcium? PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5662169/. Published October 30, 2017.
  5. Shaalan O, Gad HMA, Riad MI. Comparison of antibacterial effect of probiotic yogurt and xylitol-containing chewing gum in geriatric patients: A randomized controlled clinical trial. Acta stomatologica Croatica. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8734452/. Published December 2021.
  6. Naqvi AZ; Buettner C; Phillips RS; Davis RB; Mukamal KJ; N-3 fatty acids and periodontitis in US adults. Journal of the American Dietetic Association. https://pubmed.ncbi.nlm.nih.gov/21034880/.
  7. Santonocito S, Polizzi A, Palazzo G, Indelicato F, Isola G. Dietary factors affecting the prevalence and impact of periodontal disease. Clinical, cosmetic and investigational dentistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8276823/. Published July 9, 2021.
  8. Nanri H, Yamada Y, Itoi A, et al. Frequency of fruit and vegetable consumption and the oral health-related quality of life among Japanese elderly: A cross-sectional study from the Kyoto-Kameoka study. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748812/. Published December 15, 2017.
  9. Philip N, Walsh LJ. Cranberry Polyphenols: Natural weapons against dental caries. Dentistry journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473364/. Published March 1, 2019.
  10. Rubido S, García-Caballero L, Abeleira MT, Limeres J, García M, Diz P. Effect of chewing an apple on dental plaque removal and on salivary bacterial viability. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051571/. Published July 18, 2018.
  11. Ginger in oral care | request PDF – researchgate. https://www.researchgate.net/publication/340243790/.
  12. Zare Javid A, Bazyar H, Gholinezhad H, et al. The effects of ginger supplementation on inflammatory, antioxidant, and periodontal parameters in type 2 diabetes mellitus patients with chronic periodontitis under non-surgical periodontal therapy. A double-blind, placebo-controlled trial. Diabetes, metabolic syndrome and obesity: targets and therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6737165/. Published September 6, 2019.
  13. Y; NBRAZADL. Green tea: A promising natural product in Oral Health. Archives of oral biology. https://pubmed.ncbi.nlm.nih.gov/22226360/.
  14. Vyas T, Nagi R, Bhatia A, Bains SK. Therapeutic effects of green tea as an antioxidant on oral health- A Review. Journal of family medicine and primary care. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8797077/. Published November 2021.
  15. Naorungroj S. Sugary snack consumption and tooth retention among middle-aged Thai adults. Journal of International Society of Preventive & Community Dentistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7523934/. Published August 6, 2020.
  16. Song I-S, Han K, Ko Y, Park Y-G, Ryu J-J, Park J-B. Associations between the consumption of carbonated beverages and periodontal disease: The 2008-2010 Korea National Health and Nutrition Examination Survey. Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4956829/. Published July 2016.
  17. Priyanka K, Sudhir KM, Reddy VCS, Kumar RK, Srinivasulu G. Impact of alcohol dependency on oral health – a cross-sectional comparative study. Journal of clinical and diagnostic research: JCDR. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5535480/. Published June 2017.
  18. Radzki D, Wilhelm-Węglarz M, Pruska K, Kusiak A, Ordyniec-Kwaśnica I. A fresh look at mouthwashes-what is inside and what is it for? International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8997378/. Published March 25, 2022.
  19. SG; C. Medications’ impact on Oral Health. Journal of the American Dental Association (1939). https://pubmed.ncbi.nlm.nih.gov/15551986/.
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