Healthy Foods That'll Protect And Whiten Your Teeth!

Fun Fact: Ancient humans had remarkably healthy teeth! According to CNN World, cavity-causing bacteria commonly seen today were rarely found in prehistoric teeth because sugar simply wasn't a part of their diet.

Maintaining a sparkling white and healthy teeth goes beyond just brushing and flossing. While those are crucial, what you decide to put on your plate also plays a significant role in helping protect your teeth from decay and even naturally whiten them.

In this post, you’ll discover how simple, everyday ingredients not only nourish your body but also act as natural guardians to your teeth. You’ll learn how food affects your dental health, and why cheese is one of the best foods for healthy teeth!

This article is inspired by a fantastic piece I recently read: The Best Foods for a Healthy Smile and Whole Body by the University of Illinois Chicago. I found it incredibly informative and helpful, so I wanted to share what I learned. Hopefully, this will help you achieve a healthier, brighter smile through what you eat.

How Food Affects Dental Health & Whitening

Fun Fact: Some studies show that right-handed people tend to chew food on the right side of their mouth, while left-handed people tend to chew their food on the left side of their mouth.

Who knew your dominant hand could influence your chewing, right? But did you also know that tooth enamel is the hardest substance in the human body? harder than even human bone.

However, despite it being the strongest substance in your body, it isn’t invincible. Sugary and acidic foods can wear it down over time, leading to discoloration, increased sensitivity, and a higher risk of cavities. That's why your enamel needs your help. Brushing your teeth, flossing, and eating healthy foods keep them strong.

Vitamins & Minerals That Matter: According to the University of Pennsylvania, vitamin A, vitamin C, vitamin D, calcium, phosphorus, and antioxidants play a vital role in strengthening enamel, fighting inflammation, and warding off bacteria.

• Vitamin A helps with saliva production, which helps clean bacteria and food from teeth. Deficiency in vitamin A can lead to dry mouth and increased susceptibility to oral infections.
• Vitamin C supports the connective tissues and prevents inflammation in your gums. Deficiency in vitamin C can lead to swollen, bleeding gums (gingivitis) and, in severe cases, scurvy, which can cause tooth loss
• Vitamin D plays a crucial role in oral health by enhancing the body’s ability to absorb calcium, which is essential for strong teeth and bones. Deficiency in vitamin D can contribute toan increased risk of dental caries (cavities), periodontal disease, and other issues.
• Calcium helps build strong bones and teeth. A lack of calcium can result in weakened tooth enamel, increased risk of tooth decay, gum disease, and even tooth loss. 
• Phosphorus works with calcium to rebuild enamel and maintain tooth structure. Additionally, phosphorus aids in calcium absorption, further enhancing its effectiveness in strengthening dental structures.
• Antioxidants such as polyphenols help neutralize free radicals in the mouth and repair damage. A deficiency in antioxidants can negatively impact oral health, contributing to issues like gum disease, tooth decay, and increased susceptibility to infections.

In most instances, following a healthy diet of nutrient-rich foods will naturally provide these essential vitamins, minerals, and antioxidants. But if you have dietary restrictions or want to take supplementation, speak with your healthcare provider first.

Beyond the nutrients, foods can also act as natural cleaners

Eating the right foods can help boost saliva production, neutralize acid, wash away food particles, and even repair early enamel damage.

Summary: Eating healthy, nutrient-rich foods not only improves your health and reduces the risk of chronic diseases, but it can also help protect your enamel and whiten your teeth. Key nutrients like vitamins A, C, and D, along with calcium, phosphorus, and antioxidants, support your mouth’s natural defenses: they boost saliva production, strengthen enamel, reduce inflammation, and help the body absorb minerals that rebuild tooth structure.

Eat Fruits and Veggies

Fun Fact: According to the Centers for Disease Control, the majority of Americans, approximately 90%, don't eat the recommended 2-3 cups of veggies in their daily diet. This means most are not getting essential vitamins and nutrients that bolster oral health.

Remember those vitamins and minerals we mentioned earlier? Well, you can find many of those smile-boosting nutrients naturally in fresh fruits and vegetables.

Where to find Vitamin A in your fruits and veggies? (According to Healthline)

1. Sweet Potato, baked: 1 cup (200 g) contains 1,920 mcg RAE (213% DV)
2. Carrots, cooked: 1 cup (155 g) contains 1,280 mcg RAE (142% DV)
3. Butternut Squash, baked: 1 cup (205 g) contains 1,140 mcg RAE (127% DV)
4. Spinach, cooked: 1 cup (180 g) contains 943 mcg RAE (105% DV)
5. Cantaloupe: 1 cup (160 g) contains 270 mcg RAE (30% DV)
6. Kale, cooked: 1 cup (118 g) contains 172 mcg RAE (19% DV)
7. Mango: 1 cup (165 g) contains 89 mcg RAE (10% DV)
8. Grapefruit: Half a grapefruit (154 g) contains 89 mcg RAE (10% DV)
9. Watermelon: 1 cup (155 g) contains 43 mcg RAE (5% DV)
10. Tangerine: One tangerine (109 g) contains 37 mcg RAE (4% DV)

Some of these fruits and veggies don't just provide vitamin A, they can also provide more. For example, beyond being an excellent source of vitamin A, kale is a nutrient-dense leafy green that's also packed with vitamin C, calcium, phosphorus, vitamin K, and many other nutrients.

Where to find Vitamin C in your fruits and veggies? (According to Healthline)

1. Kakadu Plums: An Australian native superfood containing 100 times more vitamin C than oranges. One plum (15 g) contains 350-480 mg.
2. Mustard Spinach (raw): 1 cup provides 195 mg (217% DV).
3. Green Chili Peppers: One green chili pepper contains 109 mg (121% DV).
4. Strawberries: One cup sliced (166 g) provides 97 mg (108% DV).
5. Kale (raw): 100 g provides 93 mg (103% DV).
6. Oranges: One medium orange provides 83 mg (92% DV).
7. Kiwis: One medium kiwi packs 56 mg (62% DV).
8. Broccoli (cooked): Half-cup provides 51 mg (57% DV).
9. Lemons: One whole raw lemon contains 45 mg (50% DV).

Where to find Vitamin D in your fruits and veggies?

Fruits and veggies generally don't contain significant amounts of vitamin D naturally. However, you can boost vitamin D levels through sun exposure, fatty fish like salmon, and egg yolks.

Where to find Calcium in your fruits and veggies? (According to Healthline)

1. Collard Greens (cooked): 1 cup (190 grams) has 268 mg (27% DV).
2. Broccoli: 1 cup (148 grams) is estimated to contain around 70 mg.
3. Sesame Seeds: 1 tablespoon (9 grams) contains 9% DV.
4. Turnip greens: One cup (55 grams) of raw turnip greens includes 8% of the DV
5. Kale (raw): A single cup, or 21 grams (g), of raw kale contains 4% of the DV

Dairy products such as milk, cheese, and yogurt are among the richest sources of calcium. Other foods high in calcium include: Tofu, almonds, and seafood.

Where to find Phosphorus in your fruits and veggies? (According to American Kidney Fund)

1. Avocado: A medium-sized avocado contains roughly 73 mg of phosphorus.
2. Kiwi: A medium-sized kiwi contains roughly 30 mg.
3. Broccoli: Half a cup of broccoli contains roughly 29 mg
4. Tomato: A medium-sized tomato contains roughly 30mg
5. Banana: A medium-sized banana contains roughly 24 mg.
6. Mango:  A medium-sized mango contains roughly 23 mg.
7. Apple:  A medium-sized apple contains roughly 10 mg.

Many fruits and vegetables are considered good for your teeth because they require a lot of chewing to clean the tooth surfaces. Crunchy, firm foods that contain lots of water are the best teeth cleaners because they stimulate the flow of saliva, which helps to scrub away food particles and bacteria.

Summary: Some of the best foods for healthier teeth are fresh fruits and veggies. Not just provide many benefits to keep your mouth clean, but they're also packed with essential vitamins and minerals that support overall well-being, including your oral health.

You can also read more with this article written by the University of Illinois Chicago: Fruits and Veggies For A Healthy Smile

Eat Cheese, Milk, and Yogurt

Fun Fact: According to Allure Family Dental Group, dairy products such as cheese, milk, and yogurt are rich sources of protein, calcium, phosphorus, vitamin D, and potassium. Consuming these foods regularly helps ensure that your body has the nutrients it needs to keep your teeth strong.

Dairy products are considered to be one of the best foods for your teeth for many reasons. They are packed with calcium, phosphorus, and casein proteins that work together to rebuild and strengthen your tooth enamel. 

Another great benefit of dairy products for dental health is their ability to neutralize harmful acids in the mouth. According to the same article, the bacteria in our mouths feed on sugars and carbohydrates, producing acid as a byproduct that can erode tooth enamel and lead to decay.

However, consuming dairy products can help neutralize this acid, preventing damage to teeth. This is because dairy products contain a high amount of calcium and phosphorus, which help remineralize enamel and make it more resistant to decay.

So sipping a glass of milk or enjoying a few slices of cheese after a meal helps neutralize the acids left behind by sugary or starchy foods, creating a less hospitable environment for cavity‑causing bacteria.

Summary: Cheese, milk, and plain yogurt are foods that may benefit tooth health thanks to their high amounts of calcium and other nutrients they provide. Another great reason dairy product is a friend to our teeth is that eating them also increases saliva production, which helps to wash away bacteria in the mouth.

Drink Water

What if you have lactose intolerance or simply don't like drinking milk? No problem! There is another beverage readily available that is incredibly beneficial for both your oral health and overall well-being.

Fun Fact: According to the American Academy of Pediatrics, adding fluoride to drinking water is the most cost-effective way to prevent tooth decay and build healthy communities. Evidence shows that for most cities, every $1 invested in fluoridation saves $32 a year in costs to treat dental problems.

Many studies show that having fluoride in drinking water is one of the easiest and most beneficial things you can do to help prevent cavities. And the best part, especially if you are living in the United States, they are most likely already being added to your drinking water. (You can directly ask your local water provider or use many online tools to check!)

Drinking water also helps wash away food particles and keeps your saliva levels high.

Every sip helps rinse away food particles that might otherwise stick to your teeth and feed harmful bacteria.

Water also helps maintain healthy saliva levels, which is vital for good oral health. Saliva naturally neutralizes acids in your mouth, strengthens enamel with essential minerals, and helps prevent dry mouth. When you're well-hydrated, your body can produce enough saliva to protect your teeth all day long.

Actionable Tip: Make it a habit to reach for a glass of water every time you finish a meal or snack. It's a quick and easy way to support your smile, boost your saliva flow, and give your mouth a fresher finish.

Summary: Water is by far the healthiest drink available for the human body. By drinking enough water, you not only stay hydrated and keep your teeth healthy but also prevent dry mouth and ensure that your saliva is produced at an optimal rate.

Foods That Harm Your Dental Health

According to the American Dental Association, everyone has harmful bacteria living in their mouths that feed on the sugars in food. As these bacteria break down sugar for energy, in the process, they also produce acid. The acid they make can damage teeth, causing cavities to form or erosion to occur.

Many sugary beverage and common snack foods pose a serious risk to dental health:

• Sugar-containing drinks like soda, juice, sports drinks, and sweetened coffee or tea can bathe your teeth in sugar and leave behind residue that fuels bacteria for hours.
• Cookies, cakes, and candies, especially sticky or hard varieties like lollipops, caramels, and taffy, also cling to your teeth and fuel bacteria for hours after you've eaten. Hard candies can pose a risk of chipping or cracking teeth.
• Chips and other starchy snacks might not seem as sugary as candy, but they do behave similarly and break down into simple sugars in your mouth.

Fun Fact: The rise in sugary beverage consumption is not only impacting dental health but also contributing to broader health issues. For instance, according to the Harvard School of Public Health, individuals who drink 1 to 2 sugary beverages a day are 26% more likely to develop type 2 diabetes than people who rarely have such drinks. Risks are even greater in young adults.

Actionable Tip: If you do consume sugary drinks, dental experts recommend that you drink, not sip. Sipping gives the bacteria more time and opportunity to eat the sugar, produce more acid, and create more cavities. Try to drink it quickly to give your body time to wash away the bad stuff.

The key is moderation and smart choices. If you do enjoy these types of foods or drinks, try to follow up with a glass of water to help rinse your mouth. And remember to brush twice a day, floss daily, and maintain a balanced diet rich in whole foods to protect your dental health.

Summary: Not all foods are friendly to your teeth. Sugary snacks, sticky candies, and sodas can feed the harmful bacteria in your mouth, which produce acid that wears down enamel and leads to cavities. If possible, avoid these types of foods that harm your dental health!

Quick Takeaway

So, which health foods are best for teeth and gum health?

• Fresh fruits and veggies: Some of the best foods for healthier teeth are fresh fruits and veggies. Not just packed with many essential vitamins and minerals, but their crunchy texture helps naturally clean your teeth by stimulating saliva flow, which washes away food particles and bacteria.
• Cheese, milk & yogurt: Dairy products such as cheese, milk, and yogurt are rich sources of protein, calcium, phosphorus, vitamin D, and potassium. Consuming these foods regularly helps ensure that your body has the nutrients it needs to keep your teeth strong and healthy.
• Water: Water is by far the healthiest drink available for the human body. Drinking water helps rinse away stain-causing particles and ensures that your saliva is produced at an optimal rate.

To maintain healthy teeth, most doctors recommend focusing on having a balanced diet high in vitamins and minerals, especially with crunchy fruits and vegetables. Remember to also brush twice a day and floss daily to protect and whiten your teeth!

Frequently Asked Questions About Food That Protects Your Teeth:

Question #1: Can food help whiten my teeth?

Answer: Yes, certain foods can help remove surface stains and prevent new ones, creating a brighter, healthier smile over time. Eating fresh fruits and veggies can help scrub away stains and increase saliva flow, which naturally cleanses your mouth. Additionally, foods containing lactic acid, such as yogurt, milk, and cheese, can help protect against tooth decay.

Question #2: How often should I be eating these healthy foods?

Answer: Daily is ideal! Aim for a balanced diet rich in fruits, vegetables, and, if applicable, dairy products such as cheese, milk, and yogurt. Making them a regular part of your meals and snacks will provide consistent benefits for both your physical health and oral health.

Question #3: Is my tap water fluoridated?

Answer: Many studies show that having fluoride in drinking water is one of the most beneficial things to help prevent cavities. That's why many public water systems add fluoride to the water supply to benefit public health. If you are living in the United States, they are most likely already being added to your drinking water. (You can directly ask your local water provider or use many online tools to check!)

Disclaimer

This information provides a general overview and may not apply to everyone. Talk to your dentist to find out if this information applies to you and to get more information on this subject.

 
Again, the content on my website is for informational purposes only. Content is neither intended to nor does it establish a standard of care or the official policy and is not a substitute for professional judgment, advice, diagnosis, or treatment. I'm not responsible for information on external websites linked to this website.

Last Updated: July 28, 2025