Eating Your Way to a Healthier Smile

Flossing, brushing and making regular trips to the dentist are just some of the ways you can keep those pearly whites bright and shining. Surprisingly, healthy teeth depend on maintenance and regular checkups as well as diet. But how do you plan your diet to ensure your teeth remain free of disease and your gums retain their health? What you eat is linked to your wellness and this includes oral good health. Healthy diets can strengthen the teeth from within, far more efficiently than a miracle mouthwash or a special toothpaste. Many different types of fruits and vegetables can work just as well to keep your teeth gleaming and white.

How What You Eat Influences Dental Health

Food that is consumed is extremely critical for humans and this includes their teeth. Why is this so? Quite simply because food nourishes living cells in the body that replicate efficiently as a result. This leads to strong tissues that combat disease by boosting the immunity. Healthy food lacks sugar and highly acidic content, both of which serve as food for harmful bacteria. Feeding on nutritious foods and drinking healthy beverages can boost immunity and ward off gum disease. It can also help teeth strengthen from the inside. New studies have pinpointed hot favorites for combating dental ill health, many of which are detailed below.

Eating Your Way To a Healthier Smile: Foods to Take

#1 Pomegranates

This potent antioxidant rich fruit contains vitamins C and E. It also increases the oxygen which reaches the heart, thereby preventing blood clotting and boosting circulation and immunity. These seeded fruits have anti-inflammatory and antibacterial properties too. This can break down the harmful pathogens that cause tooth decay, inflammation, and gum disease. Even pomegranate juice which is not high in sugar can work wonders for your teeth and overall immunity.

#2 Tea

Tea comes in various forms– white, yellow, green, black and oolong. Each of these varieties is known for its benefits for the teeth as well. All tea variants have compounds along with caffeine to fight disease-causing pathogens such as lactobacillus and streptococcus mutant by eliminating acid bacteria thrive on. Green tea has specifically reduced symptoms such as periodontal disease on account of antioxidant catechin. Drinking several cups of black or green tea can prevent periodontal decay and promote good dental health. Change your morning cup of joe to tea to keep your body and your gums disease-free.

#3 Chocolate

Bear in mind that we are talking about raw chocolate or cacao as a healing force for dental woes, not the artificial sugar pumped commercial chocolates sold in markets. Sugar in commercial chocolates even hastens tooth decay. Cacao, on the other hand, contains an extract called rennou which works better than fluoride in tackling gum sensitivity and reversing dental mineral deficiencies. The power of cacao can, therefore, unleash positive dental and oral health.

#4 Dairy Products

Photo By: Leonid Mamchenkov/ CC BY

Dairy products are one of the most important kind of food consumed for attaining high levels of calcium crucial for boosting teeth and bone health. Dairy has a high concentration of mineral nutrients as well which keep the bones and teeth strong. Milk, yogurt, cheese are just some of the daily recommendations of phosphorous and calcium that you can consume. Dairy also has an incredible protein known as casein that protects dental enamel and combats decay.

If you adore dairy products like cheese, this could well be the way to a healthier smile. Studies have concluded that consuming cheese raises Ph levels and lowers the chances of decaying teeth. Chewing is needed to eat cheese, which increases the amount of saliva and protects the mouth. Cheese also has natural amounts of protein and calcium which strengthen the tooth enamel.

Yogurt too is a wonderful addition to the diet for strengthening the teeth because it is rich in calcium and protein. Protein found in yogurt also benefits gums as the bad bacteria is destroyed. Add more yogurt to your diet, opting for the plain variety without additional sugar, for best results.

#5 Leafy Greens

Leafy greens find their way on to lists of healthy foods. They are brimming with vitamins and minerals while cutting down on calories. Kale, spinach, and collards are just some of the leafy greens that promote better oral health. High in calcium, they build the enamel of the teeth and include B vitamin folic acid which has a lot of benefits such as combating gum disease. Add greens to your smoothies for the reaping the benefits of this nutritious category of veggies.

#6 Apples

Photo by: Chris Hawes/ CC BY

Fruits like apples can be a good addition to promoting dental health. They are also high in water content and fiber mass. Apple ingestion triggers saliva production. This is good for the teeth because saliva rinses away bacteria and particles of food. The fruit’s fibrous texture is also essential for stimulating the gum. Eating an apple can have a positive impact on the health of your teeth, therefore.

#7 Carrots

Carrots offer a crunchy and tasty eating experience. Eating carrots towards the close of the meal stimulate the production of saliva and reduce the chance of cavities. High in fiber content, carrots also are a wonderful source of vitamin A. This is excellent for health.

#8 Celery

Celery may have a reputation for being bland, watery and tough to eat, but much like carrots or apples, it is excellent for removing stuck food particles and bad bacteria from the teeth. A good source of vitamin C and A, this also boosts the health of the gums.

#9 Almonds

These are excellent for the teeth as they contain plenty of calcium and protein while being low in sugar. Take in some almonds with any meal. Add a handful to soups, dishes or salads for an unusual taste and undeniable health benefits.

#10 Water

Along with leafy greens, dairy items, and fibrous veggies, water is another winning pick compared to soda or juice. Diet makes a massive difference when it comes to a beautiful smile. Drink lots of water. Water helps to clean the mouth as well as clear toxins in the body, that can cause tooth decay. Water initiates saliva production which deposits important minerals to the teeth. Gums remain well hydrated and release of lodged food particles in the teeth becomes easier. After each food intake, drinking sufficient amounts of water is a must.

#11 Kiwi

Kiwi is a wonderful source of vitamin C. The right amount of vitamin C in the human body helps in creating the right condition for collagen synthesis in the gums, thereby preventing gum infections and resulting in speedy healing and avoidance of periodontal diseases.

#12 Onions

The benefit of onions is that these eliminate harmful bacterial infections. The action of eliminating bacteria helps in preventing tooth decay.

#13 Sugar-Free Chewing Gums

Chewing gum helps to prevent an attack by bacteria and guard against tooth enamel degradation. If you chew gum for a while, it also strengthens the jaw.

#14 Sesame Seeds

These calcium-rich seeds keep teeth healthy and strengthen them. Sesame seeds have dissolved the plaque which forms and builds the enamel of the tooth.

#15 Pears

Photo By: Apple and Pear Australia Ltd/ CC BY

Pears contain fiber. This produces additional saliva and also exerts a massive effect of neutralizing acids on the surface of the tooth. Eat pears every day to keep your smile healthy and your teeth shining.

#16 Whole Grains

This includes brown rice, oats, wheat, and buckwheat. Complex carbs, these whole grains contain fibers and are vitamin rich. Consuming plenty of whole grains can ensure you remain full for a long time. Whole grains lower the need of the body for metabolization of protein for energy. This process is involved in the protection of muscle tissues. Apart from this, it is also rich in magnesium aiding in absorbing calcium from the blood into the bones for ensuring strength and good health.

#17 Milk

From the dairy products, milk is the only liquid rich in calcium. Opt for skimmed or low-fat milk to ensure calorific value remains in check. Fortified nutrients like vitamin D are also needed for bone health.

#18 Orange juice

Oranges are critical for bone strength, as they have calcium, minerals, and vitamins apart from other nutrients. These can be tried by those who are lactose intolerant to dairy products.

#19 Sardines

These contain high levels of calcium and vitamin D, which play a vital role in bone development. According to medical practitioners, three ounces of canned sardine is equivalent to a milk cup in calcium terms.

#20 Salmon

This is a wonderful source rich in Omega 6 and 3 fatty acids and vitamin D. Opt for this fish to keep your teeth, bones and heart fit.

#21 Ragi

This has around 330 to 350 mg calcium in every 100 gm. This calcium rich cereal is really a miracle food for keeping your teeth healthy.

#22 Tofu

This is a rich source of vitamin K, magnesium, protein and calcium. Small amounts of tofu in the diet boost bone health remarkably.

#23 Pulses

Black gram or urad dal, lentils, horse gram, and soybean are all part of the daily diet to get the calcium quota needed.

Few recipes with “teeth healthy” ingredients

Here are a few recipes with “teeth healthy” ingredients that are easy to make and will also help maintain good oral health via nutritionist

Strawberry Kiwi Smoothie:


1 1/2 cup(s) milk, fat-free

1 cup(s) strawberries, hulled and quartered

2 kiwi, peeled and quartered (about 1/2 cup)

2 tablespoon mint, fresh, chopped, plus two sprigs for garnish (optional)

1 tablespoon sugar, granulated, or sugar substitute

1 cup(s) ice cubes, crushed


In a blender or food processor, combine the milk, strawberries, kiwis, chopped mint, sugar or sugar substitute, and ice and blend until smooth. Garnish with fresh mint springs, if using.

Wild Salmon Salad:


6 ounce(s) fish, salmon, canned, wild, boneless, skinless

1 tablespoon mayonnaise, reduced-fat

1 teaspoon mustard, Dijon, or more if desired

2 tablespoon onions, minced (optional)


In a small bowl add the salmon, mayonnaise, mustard, and onion (if using), and black pepper to taste. Using a fork, mash the salmon and combine with the other ingredients.

Ricotta-Mushroom Pita Pizza:


1 whole pita, 100% whole-wheat, (about 150 calories)

1 cup(s) mushrooms, sliced

1/8 teaspoon garlic powder

salt, Kosher, to taste

pepper, black, to taste

3 tablespoon cheese, ricotta, part-skim

1 pinch pepper, red, crushed, (optional)


Preheat the oven to 425°F. Line a baking sheet with aluminum foil.

Place the pita bread (closed, do not cut open) on the baking sheet and mist the surface with oil spray. Toast the bread in the oven for 5 minutes. Remove from oven and cool for a few minutes.

Meanwhile, coat a small skillet with oil spray and preheat over medium-high heat. Add the mushrooms and cook until soft, about 4 minutes. Season with the garlic powder and salt and pepper to taste.

Spread the ricotta cheese evenly over the toasted pita bread. Top with the sauteed mushrooms, and sprinkle with crushed red pepper flakes, if using (sprinkle lightly — they’re very hot!). Bake the pizza for 8 minutes.


So, these are the foods that can be the dietary way out for keeping smiles healthy. Choose a healthy diet today and get strong, white and healthy teeth that make your smile look amazing.

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