9 amazing foods to prevent tooth decay

According to dentists, choosing the right food can help maintain the health of teeth and gums.

According to Ambassador Arjan, everyone wants to have a bright smile. But a healthy mouth offers benefits that go far beyond aesthetic appeal. Studies have shown that poor periodontal health appears to increase the risk of cognitive decline and dementia. By choosing the right foods, you support your teeth and long-term brain health.

Some foods can help harden your tooth enamel, while others can slowly kill bacteria when you eat them, Mehr wrote, citing Eating Well. Other foods provide vitamins and minerals that support oral health. Here are some healthy foods that dental health experts ask you to eat more.

"Cheese is one of the best snacks for your teeth," says Dr. Michael Jorgensen, dentist. "Cheese is rich in calcium and phosphorus, minerals that help rebuild and harden tooth enamel, making it more resistant to decay."

"Dark leafy greens provide calcium, folic acid, and vitamin K, which help strengthen teeth and support healthy gums," says Jorgensen. One study found that people who ate more dark green and yellow vegetables had fewer cases of periodontal disease (gum disease) over a six-year period.

"Their fibrous texture stimulates saliva production and helps remove plaque from the tooth surface," says Jorgensen.

"Crunchy vegetables like carrots act like natural toothbrushes, gently cleaning teeth while boosting saliva to wash away bacteria," says Jen Moran-Cobbs, M.D., founder of The Oral Care Center in Chicago. "They are also a good source of vitamin A, which is involved in the formation of mucosal tissues and may help prevent periodontal disease."

"Apples are often called 'nature's toothbrush,' because their crunchy texture helps clean teeth while chewing," says Jorgensen. They stimulate saliva flow, which reduces cavity-causing bacteria, and their polyphenols help neutralize sulfur compounds that cause bad breath. Gentle brushing may also help reduce surface stains and make teeth appear brighter over time.

These fish include options such as salmon, sardines and herring. "Fatty fish are essential for strong teeth because they're rich in vitamin D, which allows your body to absorb calcium more efficiently," Jorgensen notes. "They also contain omega-3 fatty acids, which may reduce inflammation and are linked to better blood flow, which could potentially be good for the gums."

He continues: "Stronger enamel and healthier gums mean a more durable and long-lasting smile."

Some studies have shown that chewing sugar-free gum can help reduce plaque. "I recommend chewing sugar-free gum with xylitol after meals," says Moran Cobbs. "Chewing gum not only freshens breath, but also stimulates saliva and reduces cavity-causing bacteria."

Of course, chewing gum isn't always the right choice for every mouth, especially if you've had significant dental work done, so it's smart to check with your dentist before you start chewing gum.

"Nuts are a tooth-friendly snack that's low in sugar but high in minerals," says Jorgensen. Almonds provide calcium to strengthen tooth enamel, while walnuts provide omega-3s to support gum health. Their crunchiness helps to remove food particles, and the minerals in them can protect against cavities."

If you are torn between white toast and wheat (brown) toast in the morning, choose the whole grain option to keep your teeth healthy. Whole grains can be a good source of nutrients that are good for teeth; including B vitamins (which help heal mouth ulcers) and magnesium, which is an important mineral for building strong teeth.

Berries (such as strawberries, raspberries, etc.) are good sources of vitamin C, which helps form strong connective tissues in the gums. Another name for vitamin C is ascorbic acid; A substance that is important for collagen production. Collagen is one of the proteins found in teeth, gums and tendons. These fruits also contain antioxidants that help repair oral damage and neutralize harmful free radicals.

"Fruits are also rich in vitamin C, but the acid in them can wear away tooth enamel if you keep sucking or sipping on them," says Jorgensen. Orange juice, lemonade, and even citrus-flavored sparkling water can wear down this protective layer. After use, rinse your mouth with water and wait a little before brushing your teeth so as not to damage the tooth enamel that has been softened by the acid."