Healthy Food For Oral Health
The foods we eat significantly impact the condition of our teeth and gums, affecting everything from tooth decay to gum disease. Certain foods support strong teeth and healthy gums, while others can accelerate tooth decay and erosion. Including healthy food like nutrient-rich foods in your diet helps maintain healthy teeth and gums and improves overall oral health.
Healthy Food that is good for oral health
Dairy products (milk, cheese, yogurt): Dairy products are rich in calcium and phosphates, essential minerals for strengthening and building tooth enamel. “Calcium is one of the most important minerals for dental health,” says Hanna Lähteenmäki, oral hygienist (YAMK), PhD. “Yogurt and cheese are excellent choices as they help strengthen enamel and protect teeth from acid attacks.”
Green leafy vegetables (such as spinach, kale): Green leafy vegetables are packed with vitamins and minerals that support oral health. They are rich in calcium, which strengthens tooth enamel, and folic acid, which promotes gum health. “Many patients don’t know that dark green vegetables can improve gum health,” adds Lähteenmäki, head of the Finnish Association of Dental Hygienists (FADH). “There should be more of these on everyone’s plate,” she continues.
Crunchy vegetables: Crunchy vegetables, such as carrots and celery, act as natural toothbrushes. Chewing them increases the secretion of saliva, which flushes away food debris and bacteria. “Saliva is nature’s cleaning mechanism,” explains Lähteenmäki. “The more you chew healthy, crunchy vegetables, the more saliva is produced, which protects your teeth from decay.”
Nuts (almonds, walnuts, cashews): Nuts provide essential nutrients such as calcium, magnesium and phosphorus that strengthen teeth and keep jaws healthy. “Nuts are a great healthy snack that nourishes the body and helps protect teeth from decay,” says Lähteenmäki.
Green tea: Green tea is rich in antioxidants, especially catechins, which fight bacteria and reduce inflammation.2 It can also help reduce plaque buildup and the risk of tooth decay and gum disease. “I recommend green tea to patients as it is a natural way to reduce plaque buildup and promote oral health,” says Lähteenmäki.
Water/hydration: Water is essential for oral health. It helps flush away food debris, bacteria, and acids that can damage teeth. Good fluid balance is critical for saliva production. Saliva is an essential oral defense mechanism as it helps flush oral bacteria from the mouth. Adults should aim to drink at least 1–1.5 liters of water daily, which is roughly equivalent to 8–10 glasses of water a day, to maintain good oral health.