When it comes to oral health, brushing and flossing your teeth are just the basics. The food you eat also has a significant impact on your teeth and gums. Some foods can help promote a healthy mouth, while others can do the opposite.

In this article, we will discuss 30 foods that can help protect your teeth and gums.

1. Cheese

Cheese is an excellent source of calcium, which is essential for strong teeth and bones. It also contains casein, a protein that can help repair damaged tooth enamel.

Additionally, cheese stimulates saliva production, which helps wash away harmful bacteria in your mouth.

2. Yogurt

Like cheese, yogurt is an excellent source of calcium. It also contains probiotics, which are good bacteria that can help promote a healthy balance of flora in your mouth. This can help prevent bad breath, cavities, and gum disease.

3. Leafy Greens

Leafy greens are high in calcium, which is essential for strong teeth and bones. They also contain folic acid, a type of B vitamin that can help treat gum disease and promote healthy cell growth in your mouth.

Examples of leafy greens include spinach, kale, and lettuce.

4. Carrots

Carrots are crunchy and high in fiber, which makes them an excellent food for your teeth. When you eat carrots, they help scrub away plaque and food particles that can lead to cavities.

5. Apples

Like carrots, apples are crunchy and high in fiber. They also contain malic acid, which can help remove surface stains from your teeth. Additionally, apples stimulate saliva production, which helps wash away harmful bacteria in your mouth.

6. Celery

Celery is an excellent food for your teeth because it is crunchy and high in fiber. It also contains vitamins A and C, as well as antioxidants that can help prevent gum disease.

7. Almonds

Almonds are a great source of calcium and protein, which are essential for strong teeth and bones. They are also low in sugar, which makes them a healthier snack than sugary treats like candy and cookies.

8. Salmon

Salmon is high in vitamin D, which is necessary for strong teeth and bones. It also contains omega-3 fatty acids, which can help reduce inflammation in your mouth and prevent gum disease. Additionally, salmon is a good source of calcium.

9. Tuna

Tuna is also high in vitamin D and omega-3 fatty acids, making it a great food for promoting oral health. Additionally, tuna is low in sugar, which makes it a healthy alternative to sugary snacks.

10. Milk

Like cheese and yogurt, milk is an excellent source of calcium. It also contains other nutrients like vitamin D, which helps your body absorb calcium and promote healthy teeth and bones.

11. Green Tea

Green tea is a good source of antioxidants, which can help prevent gum disease and promote healthy teeth and gums. Additionally, green tea contains catechins, which can help kill bacteria in your mouth that can cause bad breath and tooth decay.

12. Cranberries

Cranberries are high in antioxidants, which can help prevent gum disease. Additionally, they contain antibacterial compounds that can help prevent bacteria from sticking to your teeth.

13. Kiwi

Kiwi is an excellent source of vitamin C, which can help prevent gum disease and promote healthy gums. It is also low in sugar, making it a healthy snack alternative to candy and cookies.

14. Sweet Potatoes

Sweet potatoes are high in vitamins A and C, both of which are essential for promoting healthy gums. They also contain beta-carotene, which can help improve the appearance of your teeth.

15. Onions

Onions contain compounds that can help kill harmful bacteria in your mouth that can cause bad breath and tooth decay. They also contain sulfur compounds, which can help promote healthy gums.

16. Garlic

Like onions, garlic contains compounds that can help kill harmful bacteria in your mouth. It also contains allicin, which can help promote healthy gums.

17. Oranges

Oranges are high in vitamin C, which can help prevent gum disease and promote healthy gums. They are also low in sugar, making them an excellent snack alternative to candy and cookies.

18. Strawberries

Strawberries are high in vitamin C and antioxidants, which can help prevent gum disease and promote healthy gums. Additionally, they contain malic acid, which can help remove surface stains from your teeth.

19. Raisins

Raisins are high in fiber and contain phytochemicals, which can help kill harmful bacteria in your mouth. However, they are also high in sugar, so it is important to brush and floss after eating them.

20. Sugar-Free Gum

Sugar-free gum can help promote saliva production, which helps wash away harmful bacteria in your mouth and neutralize acid that can cause tooth decay. Additionally, the chewing motion can help remove plaque and food particles from your teeth.

21. Water

Water is essential for promoting oral health because it helps wash away food particles and harmful bacteria in your mouth. Additionally, drinking water can help neutralize acid that can cause tooth decay.

22. Lean Protein

Lean protein sources like chicken, turkey, and fish are high in phosphorus, which is essential for healthy teeth and bones. They are also low in sugar, making them a healthy alternative to sugary snacks.

23. Whole Grains

Whole grains like brown rice and whole wheat bread are high in fiber, which makes them an excellent food for promoting oral health. They are also low in sugar, making them a healthier alternative to sugary snacks like candy and cookies.

24. Cinnamon

Cinnamon contains compounds that can help kill harmful bacteria in your mouth that can cause bad breath and tooth decay. Additionally, it can help mask bad breath.

25. Dark Chocolate

Dark chocolate is high in antioxidants, which can help prevent gum disease. Additionally, it contains compounds that can help reduce inflammation in your mouth and promote healthy gums.

26. Basil

Basil contains antibacterial compounds that can help prevent bad breath and tooth decay. Additionally, it can help reduce inflammation in your mouth and promote healthy gums.

27. Nuts

Nuts like almonds and walnuts are an excellent source of calcium and protein, which are essential for strong teeth and bones. They are also low in sugar, making them a healthy alternative to sugary snacks like candy and cookies.

28. Red Bell Peppers

Red bell peppers are high in vitamin C, which can help prevent gum disease and promote healthy gums. Additionally, they contain beta-carotene, which can help improve the appearance of your teeth.

29. Shiitake Mushrooms

Shiitake mushrooms contain lentinan, which is a type of fiber that can help prevent tooth decay. Additionally, they contain vitamin D, which is essential for strong teeth and bones.

30. Chamomile Tea

Chamomile tea contains compounds that can help reduce inflammation in your mouth and promote healthy gums. Additionally, the tea can help relax you, which can reduce your risk of clenching or grinding your teeth.

Conclusion

Eating a healthy diet that is rich in these 30 foods can help protect your teeth and gums. Remember to also brush and floss regularly, and visit your dentist for regular checkups and cleanings.