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Food That's Good For Your Teeth

Updated: Apr 3

clam pasta with herbs on white tablecloth

Food That's Good For Your Teeth

You Are What You Eat from Your Head to Your Feet was an adventure game developed and published by Humongous Entertainment. The aim of the game was to get the delegates to declare happiness between the food groups, with the intent of teaching children about healthy eating. The main character, Pajama Sam, battled “villains” that were high in sugar (a box of rogue cookies), starches and carbohydrates in the game. 

So, what are healthy foods that are good for your teeth? Fruits and vegetables are at the top of healthy foods, especially ones that have a high-water content like melons, celery, cucumbers, and pears. Though most kids love bananas and raisins, they contain concentrated sugar. 

Foods like broccoli, yogurt, eggs, and cheese are high in calcium and help to build strong teeth. Monterey Jack, cheddar, and other aged cheeses trigger saliva. Saliva helps wash away pieces of food from the teeth.

Chewy or sticky foods are not recommended. Foods like dried fruits, gummy bears, caramel candies, peanut butter, and syrup stick to the teeth.  When children eat these foods encourage them to brush immediately after finishing their food to help halt bacteria and plaque.   

Hard candies, cough drops, and breath mints are also considered “villains”. They coat the teeth with sugar. Studies have directly linked sugar to tooth decay.

Limiting the number of snacks your child eats in a day can help combat tooth decay. Snacking constantly, without brushing in between, provides constant fuel to feed bacteria, which in turn leads to plaque development and tooth decay.  

Provide water for a drink. Sodas, juices and even milk contain sugar. The body needs water and water helps wash away food particles from the teeth. 

You don’t totally have to deprive kids of sweets. Dessert after the main meal can be just what the doctor ordered. With the increased amount of saliva in the mouth that comes at mealtime and the beverage served with the meal, food pieces and sugar get washed away from the teeth.

Brush your child’s teeth after giving them any liquid medicine. Cough syrups contain sugar that the bacteria in the mouth uses to make acids. These acids eat away at the enamel which is the protective top layer of the tooth.

And like Pajama Sam said, “no food is an island“. Sam gives the delegates an inspiring speech about working together and at the end of the game the delegates declare peace among the food groups so that they can join forces to ensure overall healthy kids.

Foods Good For Your Teeth

  • Cheese and milk Cheese and milk are excellent teeth-friendly snacks. Since they’re practically liquid, they stick to your teeth for a long time, making it easy to scrub away food particles and other debris. Both types of food are also low in acidity, which plays an important role in oral health. When your mouth is acidic, your teeth become more susceptible to demineralization and decay. Cheese and milk are rich in calcium and phosphorus, which protect tooth enamel from demineralization.

  • Green vegetables Green vegetables are good for teeth, especially celery. Just chewing celery can naturally clean your teeth. This crunchy vegetable contains a lot of water, which can help clean your teeth of debris as you chew.

  • Nuts Keep nuts as an occasional snack. They are high in calories and fat, but they contain phosphorus, calcium, and magnesium, which are good for your oral health. Nuts may help decrease your risk of tooth decay, gum disease, and other oral health problems. They’re also full of healthy antioxidants.

  • Seafood Seafood is an excellent source of many vitamins and minerals. It’s also low in fat and high in protein. That’s good news for both your mouth and your body. The omega-3 fatty acids in seafood have anti-inflammatory properties. That can help reduce inflammation in your gums. It also reduces your risk of developing gum disease. The minerals in seafood help to keep your teeth strong and healthy. The protein helps your body repair and rebuild tissues and cells. Shellfish and red meat can also be beneficial for your teeth. Both are high in iron, which your body uses to create new cells, including red blood cells. That’s important for your oral health because red blood cells help carry oxygen throughout your body. Without oxygen, your tooth enamel cannot do its job. Your enamel protects your teeth from bacteria and acids.

  • Lean meat Lean meat is high in protein. While not all proteins are the same, meat and dairy contain amino acids that your body can use to make collagen. The collagen in your gums helps to keep them strong and healthy. However, meat proteins are not the only thing that can strengthen your gums. Dairy products also contain important proteins.

  • Sugar-free gum Chewing gum with xylitol can actually help reduce plaque and cavities. Xylitol is a natural sweetener that fights bacteria. It can also help promote saliva production. Chewing gum with xylitol doesn’t contain sugar, so it can help fight tooth decay. Some of the gums available have the added benefits of whitening, breath freshening, or strengthening enamel.

  • Water Water is, without a doubt, the best beverage for your teeth. Water helps to keep the pH balance of your mouth in-check, which prevents tooth erosion. Also, water does not have any sugar or acid, both of which contribute to tooth decay. Additionally, water doesn’t have any calories, which could otherwise contribute to weight gain.

Super Foods For Healthy Teeth

Superfoods for healthy teeth because constant eating, drinking and age take a toll on our teeth.  Did you know that your smile can tell her how healthy you are? Healthy teeth and jaws translates to a pretty smile, healthy breathing, and a healthy body.  Thankfully, by including a few foods to our diet, we can minimize the negative effects of harmful foods while improving oral and overall health.  

What are Superfoods?

Superfoods are basically foods that contain a high amount of micronutrients to the point where the food has empirical health benefits.  Most superfoods are low in calories and high in nutritional value. These foods provide a wide variety of vitamins, antioxidants and healthy fats while not adding any bad fats or processed sugars. 

How Do Superfoods Impact Health?

Studies have shown superfoods can improve overall health, help to prevent cancer by binding the free radicals, reduce high blood pressure and regulate blood sugar levels.  In addition, superfoods are packed with vitamins and minerals to keep your body running like a well-oiled machine.   

How Do Superfoods Help Teeth

Calcium!  It’s one of the most important minerals for our teeth and can be found in seeds, cheese, canned salmon, and yogurt. It builds strong jaws and healthy teeth. But… in order for calcium to do its job it needs phosphorus.  

Phosphorus is a mineral found in superfoods such as flax, pumpkin seeds, and bran. Another beneficial superfood is vitamin D. Vitamin D helps reduce inflammation that is associated with gum disease.  

To ensure our bodies absorb vitamin D, we must consume it with good fats. While sunlight is the best way to absorb vitamin D, foods such as salmon, anchovies, and pork loin are rich with this beneficial vitamin.  

Below is a list of a few superfoods for the teeth:

  • Butter, cheese, and milk from grass-fed cows to ensure the nutrients were absorbed properly by the animal. 

  • Salmon, cod, and herring that comes from the sea. Farm-raised seafood will not contain the essential nutrients.

  • Animal organs are rich sources of fat-soluble vitamins A and D. Make sure the organs are from grass-fed animals. 

  • Egg yolks from free-range, grass-raised hens to ensure the eggs contain Vitamin D3.

  • Fermented foods such as sauerkraut, kimchi, and kefir have numerous positive impacts on the gut, which directly affects oral health. 

The Most Important Vitamins And Minerals For Your Oral Health

Your oral health and overall health are closely linked. Good oral care is important for your general health, as it helps prevent issues like tooth decay and gum disease. Good nutrition is important for your oral health, as it can help your body repair damage caused by tooth decay and gum disease.


Calcium strengthens bones and teeth, making them more resistant to breaks, fractures, and decay. It can also help reverse and prevent periodontal disease. Vitamin D helps your body absorb calcium; if you’re suffering from low levels of vitamin D, you may suffer from tooth decay or need a tooth extraction. You may also be at a greater risk for gum disease because vitamin D helps reduce inflammation.

You can get your daily recommended dose of both calcium and vitamin D with fortified foods or supplements. Dairy products like milk, cheese, and yogurt that are fortified with added vitamins are a good source of both nutrients. You can also find these nutrients in dark leafy greens such as kale, collards, spinach, and turnip greens. Fortified orange juice is also an excellent source of vitamin D.

Vitamin D

Vitamin D is a fat-soluble vitamin that the body produces after exposure to sunlight. It can also be consumed through certain foods, such as milk, yogurt, fish, and cereal grains. However, 90% of adults in the US are deficient in vitamin D. Additionally, vitamin D deficiency has been linked to periodontal disease. Increasing your intake of vitamins can play an important role in protecting your smile and oral health.

Vitamins C and E

Vitamin C is an antioxidant that fights against free radicals, which are harmful molecules that can cause certain types of cancer. It also repairs tissue and promotes healthy gums. Vitamin C can be found in fruits like oranges, grapefruits, strawberries, and tomatoes. It can also be taken as a supplement in pill form. Since it can weaken the immune system, you shouldn’t take it concurrently while undergoing chemotherapy. Along with vitamin C, vitamin E is another antioxidant that helps fight inflammation to prevent periodontal disease. Vitamin E can be taken through food or supplements.

While vitamins C and E help promote oral health, there are vitamins and minerals that are harmful to your oral health. Calcium can make plaque buildup worse since it promotes the production of calcium-containing compounds in your saliva. You should be careful about eating too much cheese, milk, ice cream, and other dairy products that contain large amounts of calcium. Phosphorus is also bad for your teeth since it can cause tooth decay. It can be found in all dairy foods and grains.

Vitamin K

The most important vitamin for your oral health is vitamin K. This vitamin is best known for helping blood clot when you bleed, but it also helps to promote healthy tooth enamel. It can be found in dark leafy greens like kale or spinach, in broccoli, and even in some types of cheese. A diet full of dark leafy green vegetables and some dairy products should keep your vitamin K intake at a healthy level. If you are unable to get naturally enough through your diet, ask your doctor about a supplement.

Without enough vitamin K in your diet, your teeth are at an increased risk of decay. When your body doesn’t have enough of this vitamin, it causes the calcium in your saliva to be more difficult to absorb into your bloodstream — meaning less of it is available to strengthen your bones and teeth. Without a strong supply of vitamin D, your tooth enamel becomes thinner and less resistant to tooth decay. 

To find out more about the dental services offered by our dentist in Albuquerque NM, Dr. Snyder, call (505)-293-7611, schedule an online consultation or visit us at 4830 Juan Tabo Blvd. NE, Ste. K, Albuquerque, NM, 87111.



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