Studies from the Center for Disease Control have found that 90% of adults have experienced some form of tooth decay.

Cavities are the most common form of tooth decay that people experience in their lives. They are very common but with good oral health care, they can be avoided. So what can you do to prevent cavities from developing and improve your overall oral health? What foods should you be eating and which should you avoid?

In this article, we will go over the 8 best foods to eat to help you maintain a healthy diet and pearly white teeth.

1. Cheese

We’ve all heard that calcium is essential for bone development. 

Research from the Academy of General Dentistry has shown that eating milk and yogurt didn’t change the PH levels of the saliva in people’s mouths while eating cheese caused a significant change in PH levels of people’s saliva. Participants in the study had an increased PH level, which can be beneficial for fighting off cavities.

Furthermore, cheese is an excellent source of vitamins and protein that will improve your overall health.

2. Leafy Greens

Eating leafy greens come with many health benefits because of how many vitamins and essential nutrients are in them. They balance out our diet and improve your overall health while strengthening your teeth. We’ve outlined some of the best leafy greens to add to your diet.


Kale is considered a miracle food by many because it is 1 of the healthiest food options available. Kale is packed with vitamins, calcium, beta-carotene, and lutein, all of which impact the strength and speed your body can produce enamel.

The best way to consume kale is raw to get the most nutrients out of it.


Like Kale, spinach has an extremely impressive nutritional profile. Spinach also contains folate, an ingredient that has been proven to prevent inflammation and reduce the risk of developing gum disease. 


Cabbage contains many vitamins and minerals but many look over the fact that cabbage can be turned into sauerkraut.

Sauerkraut has been used as an oral health remedy for hundreds of years and has been proven to have positive oral health effects.

To make sauerkraut out of cabbage, you have to ferment the cabbage causing natural probiotics to become present in the food.

3. Fish

Fish is an excellent source of vitamin D, the vitamin that helps your body absorb calcium. After eating all that milk and leafy greens you will need vitamin D to allow your body to break it down and turn it into energy for the rest of your body.

We’ve highlighted the fish with the highest amount of vitamin D.

  • Salmon
  • Sardines
  • Cod
  • Tuna
  • Tilapia
  • Trout
  • Herring
  • Mackerels

In addition to breaking down calcium, vitamin D also helps the body maintain equal levels of vitamins and nutrients, not just calcium. It allows your digestive system to break down foods easier and makes sure that more vitamins are absorbed into your body.

4. Apples

An apple a day can keep the dentist away, at least for 6 months. Apples have been nature’s toothbrush because of their texture and vitamin contents. When chewing an apple their texture rubs on your teeth and gums, removing bacteria and stimulating your gums.

Apples contain a large amount of vitamin C, the vitamin that keeps your gums healthy and fights off infections.

You should keep in mind that apples are acidic, so you should brush your teeth 30 minutes to an hour after eating one.

5. Carrots

Like apples, carrots are a healthy snack that also contributes to good oral health for their texture and vitamin-rich profile.

While chewing carrots, their fibrous texture massages your gums and shaves off plaque and bacteria. 

Additionally, carrots are also a top of the line source of keratin, which is key to your body’s natural creation of enamel. Strong and healthy tooth enamel can protect your teeth from acidic foods and decay.

6. Oranges

Comparing apples to oranges might not be so bad. Both fruits contain potent amounts of vitamin C and are great for your teeth. Studies have shown that oranges keep your teeth and gums healthy by stimulating the blood vessels in your mouth and strengthening the tissue that holds your teeth in place.

Vitamin C has also been proven to prevent gum disease and gingivitis while playing an essential role in your body’s creation of collagen, the protein that keeps your skin clear and your teeth strong.

Like other acidic foods, eat them in moderation.

7. Almonds

Almonds are the superhero of nutrients. They include so many vitamins and minerals that your body uses every day. Calcium, zinc, vitamin E, and protein are just some of the nutrients that are contained inside almonds.

Almonds are also low in sugar while being high in protein, which makes them great for your teeth. 

1 cup of almonds will give you more calcium than a cup of milk.

8. Celery

The final food item on our list is celery. Celery is another one of “nature’s toothbrushes” that when chewed will strengthen and clean your teeth.

Celery is high in vitamin C and its texture will scrub away left-over food and plaque from your teeth.

Learn More About Protecting Your Teeth

We hope that you’ll add some of these foods to your next grocery shopping cart. It’s up to you to add these foods to your diet so you can smile wide with those pearly whites.

To learn more about how you can protect your teeth and maintain good oral hygiene, visit the rest of our website or call our Broadview Dental Clinic.