The Best Foods to Eat for You and Your Teeth

Improve the Health of Your Teeth, Bones and Gums

If you are concerned about the health of your teeth, then begin by consuming nutritious foods on a daily basis. It is important to remember that gorgeous white teeth are only possible when underlying facial tissues are also in great condition. In addition to eating foods that keep teeth strong, you need to make sure that gum tissue, connective muscles and bones in the face are also healthy. No matter what age you are, it is never too late to change your diet to foods that improve dental health. In addition, if you are a parent, then plan meals to include a wide assortment of foods that contain essential minerals and vitamins for children.

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One: Cheese

Cheese is a tasty dairy food that is rich in calcium to build strong bones, dental enamel and gum tissue. You can eat slices or cubes of cheese as a midmorning, afternoon or evening snack. Many main and side dishes include grated or melted cheese as an ingredient to add more calcium to your diet. If you need to maintain weight, then remember a portion of cheese is actually very small, and it is also possible to find low-fat cheese at local grocery stores.

Image credit: Andrea Goh

Two: Almonds

Slivered and chopped almonds offer vital nutrients for your teeth, especially if you are a vegan. Almonds contain protein, manganese and magnesium in addition to vitamins B, E and A that increase the muscle and tendon strength inside your mouth. There are numerous ways to consume more of this food such as adding it to salads and side dishes. A handful of slivered almonds are a great snack in the afternoon to boost your energy levels.

Image credit: Harsha K R

Three: Leafy Greens

Leafy green vegetables are packed with a variety of vitamins and minerals that will improve your overall dental health. You can choose from these leafy greens that are eaten raw or cooked:

• Chard
• Collard greens
• Iceberg lettuce
• Celery
• Kale
• Brussels sprouts
• Cauliflower
• Cabbage
• Broccoli
• Endive
• Spinach

There are hundreds of leafy green vegetable varieties available in supermarkets that are suitable for fresh salads, adding to sandwiches or cooking in side dishes. You can even buy fried kale chips that resemble potato chips.

Image credit: William Warby

Four: Eggs

Eggs are another protein-rich food that is easy to prepare in a variety of ways to improve the health of your teeth and gums. An egg contains high-levels of protein, choline and riboflavin. Eggs are a versatile food because it is easy to boil inside its shell, cook by scrambling or add to other dishes. The vitamin D in egg yolks can help to prevent periodontal disease to ensure your gums and dental roots do not develop inflammation.

Image credit: Moyan Brenn

Five: Blueberries

You might avoid eating blueberries because this fruit can stain teeth if you fail to brush and floss each day. However, this delicious fruit can provide antioxidants to reduce inflammation in the body, including your gum tissue. Gingivitis is a condition that leads to red and swollen gums that frequently bleed, and without fast treatment, you can lose teeth because of extensive infection from gingivitis.

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Six: Brown Rice

Brown rice contains a high-level of magnesium that helps to regulate enzymes in your body’s digestive tract. The enzymes in your mouth begin to digest food to assist with absorption of nutrients in the stomach and intestinal system. When your diet lacks magnesium, it is more difficult to digest food in order to get enough nutrients. Adding brown rice to your diet is an excellent way to get more magnesium.

Image credit: Arria Belli

Seven: Salmon

The omega-3 fatty acids in salmon help to maintain dental health by reducing inflammation in oral tissues, including the gums. The flesh of salmon also provides antioxidants because of it pinkish or reddish color. Fish contains calcium and protein to strengthen your teeth and bones. In stores, you can find salmon frozen, fresh or canned to use as a main dish or in casseroles.

Eight: Tofu

If you are a vegan, then finding alternative sources of protein is necessary. Tofu is made of soybeans that are pressed and processed for use in a variety of recipes. It is available in several formats, including:

• Fresh
• Frozen
• Dried
• Fermented

A serving of tofu can replace meat, eggs and fish in many recipes to provide iron and calcium to increase the health of your teeth and gums.

Image credit: Joy

Nine: Oranges

A fresh orange is a low calorie snack filled with vitamin C that strengthens your body’s immunity levels. The fibers in orange segments help to remove plaque from teeth as you chew. Increasing hydration in the mouth with the juice from an orange is another way to improve oral health because bacteria thrive in dry conditions. While you may have heard that citrus fruits are too acidic for dental enamel, eating this food occasionally is not harmful.

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Ten: Yogurt

Yogurt contains protein in addition to calcium and is also a delicious snack or dessert that often contains flavorings from fruit, chocolate or nuts. You should select yogurt that has active cultures and lower amounts of sugar to improve the health of teeth, gums and bones. The active cultures in yogurt help to regulate the digestive tract, assisting with absorption of nutrients from other foods.

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Eleven: Chicken

Bones and teeth are filled with phosphorus in addition to calcium, leading to needing foods with higher levels of this mineral. Chicken contains phosphorus along with protein and is a versatile meat found in every grocery store. You can cook chicken in a variety of ways to make sure your teeth and bones remain strong and healthy.

Image credit: J Wynia

Twelve: Grapes

Grapes are a good snack choice when you want something sweet because this fruit contains high-levels of natural sugar. The best varieties of grapes to select are ones with a deep purple or red color that provides more antioxidants. Grapes contain vitamins A, B and C along with the minerals iron and magnesium to increase the health of gum tissue and dental enamel.

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Bio
Dr. Ellen Krieger practices family dentistry as well as cosmetic dentistry in McLean, Virginia.  She graduated from Georgetown University School of Dentistry in 1985.

New patients are always welcome at Ellen V. Krieger, DDS Dentistry!