Strong Teeth Start With Your Diet Foods That Support Dental Health

Foods High in Calcium for Strong Teeth To build strong, healthy teeth, focus on eating more dairy and other foods packed with calcium and vitamin D

Foods High in Calcium for Strong Teeth To build strong, healthy teeth, focus on eating more dairy and other foods packed with calcium and vitamin D.

Calcium-Rich Dairy Dairy products like milk, yogurt, and cheese contain calcium, phosphorus, and vitamin D — all essential for tooth and bone health. Aim for 2-3 servings per day of milk or yogurt and 1-2 ounces of cheese. Go for low-fat or fat-free options when you can.

Sardines and Salmon Fish with edible bones, like sardines and salmon, provide a healthy dose of calcium and vitamin D. Sardines have soft, edible bones so you eat the whole fish. Just one 3.75 ounce serving contains 351 mg of calcium, over a third of your daily need. Salmon also has lots of calcium, with roughly 180 mg in a 3 ounce filet, plus heart-healthy omega-3 fats.

Leafy Greens Dark leafy greens like kale, Swiss chard, and collard greens contain calcium, though in smaller amounts. Still, a 1 cup serving of cooked kale has about 90 mg of calcium. The calcium in leafy greens is also highly absorbable by your body. Add leafy greens to salads, stir fries, and soups for an easy nutrition boost.

Sesame Seeds A quarter cup of sesame seeds has 351 mg of calcium, plus other minerals like phosphorus, magnesium and manganese. Sprinkle them on salads, yogurt or oatmeal, or blend into tahini paste and hummus. Tahini, made from ground sesame seeds, has 426 mg of calcium per half cup.

With a diet high in these tooth-strengthening foods, you'll be well on your way to a bright, healthy smile for life. Be sure to also limit sugary and acidic foods that can damage enamel, brush twice a day, and floss regularly for the best dental health.

Crunchy Foods That Help Clean Teeth Crunchy, fibrous foods are great for your teeth and gums. As you chew, they scrub your teeth and stimulate your gums, helping to prevent plaque buildup and keep your mouth healthy. Add some of these dental powerhouses to your regular diet.

Carrots Carrots are packed with vitamin A, which is essential for tooth enamel health and proper saliva flow. Their crunchy texture also helps scrub your teeth as you eat them. Carrots make a great snack, or add them to salads, soups and stews.

Apples "An apple a day keeps the dentist away" is more than just an old wives' tale. Apples increase saliva flow which helps wash away food particles and neutralize plaque acids. Their crispness also gives your gums a gentle massage. Apples can be enjoyed on their own, sliced up with nut butter, or added to yogurt or oatmeal.

Celery Celery is 95% water, so it's great for increasing saliva flow and hydrating your mouth. It's also packed with vitamins A, C, and E which promote oral health. Celery sticks make a satisfying snack, or add chopped celery to tuna or chicken salad.

Broccoli Broccoli contains calcium, vitamin C, and folic acid—all important for dental health and preventing gum disease. It's also high in fiber, with a crunchy stalk and florets that give your teeth a good scrubbing. Enjoy broccoli raw in salads, or lightly steamed as a side dish.

Nuts Nuts like almonds and walnuts contain calcium, protein, and healthy fats that are good for your teeth and gums. Their rough, chewy texture also helps scrape away plaque and stimulate saliva flow. Grab a handful for a snack, or sprinkle nuts on yogurt or oatmeal.

Munching on these crunchy, nutritious foods is one of the best ways to keep your mouth healthy and your teeth sparkling clean—all while avoiding a trip to the dentist's chair. Your teeth and gums will thank you!

Avoid Sugary and Starchy Foods That Harm Teeth Avoiding sugary and starchy foods is one of the best things you can do for your teeth. These foods feed the bacteria in your mouth that produce acid, damaging your enamel and causing cavities.

Limit Sugar We all know sugar isn’t good for our teeth. Soda, candy, cookies, and other sweets contain a lot of sugar that sticks to your teeth, feeding plaque bacteria. The bacteria release acid that eats away at your enamel, causing cavities. Try to cut back on sugary treats and drink water instead of soda or juice. If you do indulge, brush your teeth soon after or at least rinse your mouth with water.

Reduce Starchy Foods Starchy foods like white bread, chips, and crackers also damage your teeth. Starches break down into simple sugars that feed plaque bacteria, just like candy. Chips and pretzels are especially bad since they stick in your teeth. Choose whole grain foods over refined grains and limit starchy snacks.

Opt for Tooth-Friendly Alternatives There are plenty of delicious snacks that actually support your dental health. Cheese, yogurt, leafy greens, broccoli, carrots, celery, and nuts help neutralize plaque acids and even provide calcium for your teeth. Sugar-free gum or mints increase saliva flow to wash away food particles.

Unsweetened beverages like water, milk and unsweetened tea hydrate your mouth without the sugar. If you do want something sweet, choose dark chocolate, fruit, or stevia as a natural sweetener.

Your diet has a huge impact on your oral health and avoiding sugary and starchy foods is one of the best ways to keep your smile bright. Focus on tooth-friendly snacks, limit sweets and sugary drinks, and your teeth will thank you.