Having strong and healthy teeth not only allows you to enjoy your favorite foods but also prevents cavities and gum diseases which can be painful and costly to treat.

While brushing and flossing are vital for dental health, eating a balanced diet rich in necessary nutrients can help keep your teeth strong and prevent plaque buildup. Here are some healthy foods to incorporate into your diet and others to avoid:.

What to Eat

Cheese and Yogurt

Cheese and yogurt are great sources of calcium, an important nutrient for strong teeth. Calcium helps build and maintain tooth enamel, which is the hard and protective outer layer of your teeth.

In addition, cheese increases the production of saliva, which helps neutralize the acids in your mouth and prevents bacteria from sticking to your teeth and causing plaque buildup.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins and minerals, essential for healthy teeth. They contain a high amount of water and fiber, which balance the natural sugars present in them and help cleanse your teeth and gums.

Vitamin C found in apples, kiwis, oranges, and strawberries, helps strengthen blood vessels and reduces inflammation in gums. On the other hand, Vegetables like spinach, kale, and broccoli provide important minerals such as calcium and potassium that benefit strong teeth, as well as reduce inflammation and improve the overall health of your gums.

Nuts and Seeds

Nuts and seeds are excellent sources of protein, healthy fats, and essential minerals such as calcium and magnesium that strengthen your teeth.

Almonds, peanuts, cashews, and pecans, contain calcium and phosphorous, which work together to remineralize and strengthen tooth enamel. In addition, chewing nuts and seeds produces saliva that helps neutralize harmful acids and bacteria in your mouth and prevent tooth decay.

Water

Water is the best beverage for your teeth and overall health. It washes away harmful substances from your mouth and keeps it hydrated.

Drinking enough water also helps produce enough saliva, which contains essential minerals and enzymes needed to prevent tooth decay and gum disease. Tap water is an excellent source of fluoride, a natural mineral that strengthens tooth enamel, reduces cavities and repairs early stages of tooth decay.

What to Avoid

Sugar and Sugary Beverages

Sugar is the primary food of bacteria present in your mouth, which as a result excrete acidic waste leading to plaque formation on your teeth and gums.

Sugary snacks, candy, and sugary beverages such as sodas, sports drinks, and energy drinks can lead to tooth decay and cavities even if you brush and floss regularly. When consuming these items, rinse your mouth with water immediately after to minimize their effects on your teeth and gums.

Sticky and Chewy Foods

Chewy and sticky foods like caramel, candy, and dried fruit can stick to your teeth and gums, which creates an optimal environment for bacteria, and increases the risk of tooth decay.

It is best to avoid these foods or brush immediately after consuming them. If you are unable to brush, rinse your mouth well with water or chew a sugar-free gum can help clean your mouth.

Acidic Foods and Beverages

Acidic foods and beverages like tomatoes, citrus fruits, vinegar, and soda can lead to enamel erosion, tooth sensitivity, and decay, which weakens your teeth.

These items should be consumed in moderation, accompanied by water, and brushing your teeth after eating acidic foods can help reduce the damage caused by the acid on the teeth’s surface.

Conclusion

Eating foods rich in calcium, vitamins, minerals, and protein, mainly fruits, vegetables, cheese, yogurt, nuts and seeds, and water, provide essential nutrients for healthy and strong teeth.

On the other hand, avoiding sugary, sticky, and acidic foods and beverages reduces the risk of tooth decay, gum disease, and enamel erosion. Maintaining a balanced diet and proper oral hygiene is essential in keeping your teeth and gums healthy.