Having strong, healthy teeth is important for overall health and wellbeing. The foods we eat can have a big impact on the strength and health of our teeth. Certain nutrients are especially important for building strong tooth enamel and preventing cavities. In this article, we’ll explore which foods are best for your teeth and why.
Why is tooth strength important?
Our teeth endure a lot of wear and tear on a daily basis from chewing, grinding, and exposure to acidic foods and drinks. Strong, resilient tooth enamel helps protect against these threats. Weak, brittle enamel is more prone to chipping and cracking, which exposes the sensitive dentin underneath. This can lead to cavities, infections, and tooth loss. Poor tooth strength also makes teeth more susceptible to decay from acidic foods and plaque buildup.
Fortunately, there are steps you can take to build stronger enamel and keep your teeth in great shape. Your diet plays a big role. Some foods are rich in minerals like calcium, phosphorus and fluoride that strengthen and remineralize tooth enamel. Other foods contain antioxidants that help reduce cavity-causing bacteria and acidity in your mouth.
Foods that strengthen teeth
Here are some of the top foods to eat for healthier, stronger teeth:
Dairy products
Dairy products like milk, cheese and yogurt contain high amounts of calcium and phosphorus – two minerals critical for healthy tooth enamel. They help replace minerals stripped away by acidic foods and drinks. Some dairy products also contain added vitamin D for better calcium absorption.
Leafy greens
Dark, leafy greens like spinach and kale contain calcium and other minerals that help strengthen enamel. They also supply vitamin A, which is needed for healthy tooth dentin under the enamel. Some leafy greens are high in vitamin C as well, which helps your body absorb calcium.
Citrus fruits
Citrus fruits like oranges, grapefruits and lemons are full of vitamin C. This essential nutrient acts as an antioxidant that protects against gum disease and cavities. Citrus fruits also help your body absorb calcium. Just beware of too much acidic citrus, which could erode enamel over time.
Carrots
Crunchy carrots mechanically help scrub plaque from teeth. They also contain vitamin A needed for healthy dentin. Vitamin A gets converted to retinoic acid in the body, which helps stimulate cells called odontoblasts that form dentin.
Sweet potatoes
Like carrots, vitamin A-rich sweet potatoes support dentin health through their supply of retinoic acid. And the vitamin C in sweet potatoes promotes strong enamel too.
Shiitake mushrooms
Shiitake mushrooms offer vitamin D2, the plant-based form of vitamin D. This vitamin aids in calcium absorption for stronger bones and teeth. Mushrooms also provide zinc, an antioxidant mineral that promotes immune defense against mouth bacteria.
Sesame seeds
These tiny seeds deliver an impressive amount of tooth-strengthening minerals. Just 1 ounce of sesame seeds boasts over 25% of your daily calcium needs plus phosphorus, zinc and magnesium. The fiber helps scrub plaque from teeth too.
Salmon
Salmon contains vitamin D and the omega-3 fats EPA and DHA for better calcium absorption and anti-inflammatory benefits. Oily fish like salmon help reduce gum disease risk, which weakens tooth support structures.
Green tea
The polyphenols and catechins found in green tea boast antioxidant and antimicrobial effects that help protect teeth. Compounds in green tea can inhibit growth of cavity-causing Streptococcus mutans bacteria. Just avoid adding sugar to green tea, which counteracts benefits.
Nuts and seeds
Nuts like almonds, walnuts and cashews (as well as seeds like chia and hemp) provide protein, calcium, magnesium and phosphorus for stronger teeth. They make a tooth-healthy snack, especially when raw. But go easy on these high-fat foods.
Crunchy fruits and vegetables
Eating fresh, crunchy fruits and vegetables like apples, celery and cucumbers helps mechanically remove plaque and food debris from teeth. This scrubbing action lowers your decay risk. They also provide vitamins (like C and A) and water to promote saliva flow.
Protein-rich foods
Adequate protein is important for healthy teeth and gums, which are made of protein-rich tissues. Meat, poultry, eggs, beans, lentils and tofu are smart protein sources.
Fluoridated water
Drinking fluoridated water is one of the most effective ways to strengthen and remineralize tooth enamel. Fluoride helps repair areas where acid has stripped enamel. Aim to use fluoride toothpaste and mouthwash too.
Foods to avoid for tooth health
Just as important as eating tooth-strengthening foods is limiting foods that weaken or damage enamel. Foods high in acids and refined carbohydrates promote cavity-causing bacteria, plaque buildup and tooth decay. Here are some of the top foods to avoid or minimize for healthier teeth:
Sugary foods and beverages
High-sugar foods like cookies, candies, sodas, sweetened coffee drinks, sports drinks and juice all set the stage for cavities by feeding plaque bacteria. This causes an acidic byproduct that erodes tooth enamel. Starchy refined carbs like white bread, pasta and pastries also get broken down into simple sugars.
Acidic foods and drinks
Many common foods and drinks have an acidic pH that can dissolve enamel over time. Watch out for things like citrus fruits, tomatoes, vinegar, wine, coffee and soft drinks. Avoid frequent snacking and sipping on acidic foods and drinks to limit enamel erosion.
Sticky foods
Foods like caramel, taffy, dried fruit and peanut butter cling to teeth longer, giving plaque bacteria more time to multiply and cause damage. Sticky foods are best eaten as part of a meal, not as a standalone snack. Follow up with water or milk to rinse your mouth.
Salty snacks
Chips, pretzels, crackers, popcorn and other salty snacks tend to be low in nutrients and high in enamel-eroding acids. Salt also irritates gums and dries out your mouth, reducing protective saliva flow. Crunchy produce and nuts make healthier alternatives.
Hard candies and mints
Frequent sucking on hard candies bathes teeth in sugar for extended periods while also promoting enamel wear from all that sucking friction. Breath mints are high in acids too. Instead, try chewing xylitol gum, which doesn’t feed plaque bacteria.
Pickled foods
Pickled veggies, olives, capers and other jarred foods contain acids that undermine enamel. Rinse your mouth with water after eating them to limit acidic contact time. And stick to fresh vegetables as much as possible.
Dried fruit
Raisins, apricots, prunes and other dried fruits have a triple threat of being sticky, sweet and acidic – perfect for plaque bacteria but bad for enamel. Enjoy dried fruits in moderation with meals and be sure to floss after.
Alcohol
Wine, beer and mixed drinks are very acidic beverages that prolong acid contact time with teeth. Alcohol also reduces saliva flow, while sugary mixers feed plaque bacteria. Limit alcoholic drinks and always rinse your mouth with water afterwards.
| Strengthening Foods | Weakening Foods |
|---|---|
| Milk | Soda |
| Yogurt | Candy |
| Cheese | Cookies |
| Kale | White bread |
| Spinach | Pasta |
| Oranges | Chips |
| Grapefruit | Pretzels |
| Lemons | Pickles |
| Carrots | Dried fruit |
| Sweet potatoes | Wine |
| Shiitake mushrooms | Coffee |
| Sesame seeds | Citrus fruits |
| Salmon | Tomatoes |
| Green tea | Vinegar |
| Nuts | Soft drinks |
| Seeds | Caramel |
| Apples | Taffy |
| Celery | Dried fruit |
| Cucumbers | Peanut butter |
| Meat | Olives |
| Eggs | Capers |
| Tofu | Hard candy |
| Fluoridated water | Breath mints |
Tips for keeping teeth strong
In addition to eating the right foods and nutrients, there are other important ways to keep your teeth nice and strong:
Brush teeth twice daily
Brushing your teeth morning and night with a soft-bristled brush removes plaque and food debris before it can cause decay. Use fluoride toothpaste for added enamel strengthening.
Floss once a day
Flossing reaches plaque that brushing misses, including between teeth and under the gumline where decay often starts. It takes just a minute to floss before bedtime.
Use fluoride products
Fluoride rinses, gels, toothpastes and mouthwashes help reinforce enamel strength and reverse early decay. But avoid swallowing high-fluoride products.
Drink water and chew sugar-free gum
This boosts saliva flow to help neutralize mouth acidity and wash away food particles. Xylitol gum also inhibits cavity-causing bacteria.
Don’t brush right after eating
Wait at least 30 minutes before brushing after acidic or sugary foods. This gives enamel time to reharden and prevents scrubbing away weakened enamel.
Get dental cleanings every 6 months
Routine dental cleanings remove hardened plaque and tartar that brushing and flossing at home can’t reach. This protects against decay and gum disease.
Use tooth-protective products
Products like tooth sealants and fluoride varnishes help shield vulnerable tooth surfaces from decay. Ask your dentist which might benefit you.
Limit sugary and acidic treats
Cut down on snacks and drinks that can erode and weaken enamel, like candy, soda, lemonade and fruit juices. Drink them quickly with meals if you do indulge.
Avoid teeth-grinding and nail-biting
These habits put excess force on teeth and chip away at enamel. Consider a mouthguard and keep nails trimmed short to help break habits.
Conclusion
Your diet and dental hygiene routine both play crucial roles in determining the strength and health of your teeth. Focus on eating plenty of foods containing enamel-fortifying nutrients like calcium, phosphorus, vitamin D, vitamin C and fluoride. Avoid frequent consumption of sugary and acidic foods and drinks that promote erosion and decay. Brush and floss thoroughly each day, get regular dental cleanings, and use supplemental fluoride products. With proper nutrition and dental care, you can keep your teeth nice and strong for decades to come.