Say Cheese! The Best Foods to Eat for Stronger, Whiter Teeth


Dental care and oral hygiene begin with nutrition. Some foods more than others, in fact, are useful for remineralizing teeth. It is, for example, dried fruit and oilseeds.

Other foods, on the other hand, are useful to counteract the presence of bacteria that can cause tooth decay and gingivitis.

Here are some foods with which to enrich our diet to have stronger and whiter teeth.


Almonds are among the best foods to preserve tooth health, as they are rich in calcium, phosphorus, potassium, magnesium, and zinc. They help remineralize teeth and protect enamel. Calcium, as we well know, strengthens the teeth. Among the dried fruit rich in calcium, in addition to almonds, we find Brazil nuts.


An apple a day keeps the doctor away and protects the teeth. Apples are beneficial for teeth and health due to their water and fiber content. Water dilutes the natural sugars of the apples and helps to stimulate the production of saliva. This helps eliminate food debris between the teeth and keep the mouth cleaner.


Carrots, but also other crunchy vegetables, such as celery and cucumbers, are good choices for preserving healthy teeth, especially if you eat them raw. They are rich in water and help in the production of saliva. Their crunchiness contributes to the cleaning of the interdental spaces and the elimination of bacteria from the mouth.

Nuts and Seeds:

Walnuts and seeds are an excellent resource of vegetable proteins and allow the absorption and accumulation of micronutrients such as phosphorus, magnesium, potassium, zinc and, last but not least, calcium. 

Calcium is essential for strong bones and teeth and the calcium we take in our diet can contribute to the remineralization of our teeth. Almonds and nuts are those with the highest calcium content. Sesame seeds likewise, but the shelled variety is better.

Green Tea:

We avoid fizzy and sugary drinks and we prefer beverages such as plain water or green tea, which contains catechins, substances that can fight inflammation and bacterial infections. A study conducted in the UK has shown that those who drink green tea usually have better oral health than others. It is advisable to take a dentist appointment to know how many cups of green tea you should consume in a day. 

Shiitake Mushrooms:

Shiitake mushrooms are considered a very valuable food for health. They contain natural sugar, a polysaccharide called lentinan to which science has attributed anti-cancer properties. The same substance is considered useful to prevent gingivitis caused by bacteria and tooth decay.


Candy lovers can try to replace them with raisins to protect their teeth. The raisins are rich in completely natural sugars, unlike the candies, and contain substances that can attack the bacteria that cause tooth decay. The raisins can become part of a healthy diet that eliminates sweets in favor of natural foods.


Perhaps onions, at first sight, do not represent the ideal food to keep the breath fresh. But, especially when they are eaten raw, they perform a powerful antibacterial and antimicrobial function, which acts already at the level of the mouth, with the consequence of natural prevention of caries and gum problems. Find the dentist near my location to know more about which foods are good for your teeth.


Strawberries are beneficial for teeth because they are rich in vitamin C and because of their astringent properties. Strawberries help eliminate any stains on the teeth, which have been caused by beverages such as coffee or wine. Blending a strawberry and using it as if it were toothpaste once in a while is one of my grandmother’s best-known remedies for having whiter and healthier teeth.


Like dried fruit, oil seeds are also rich in calcium. Among them, we particularly point out sesame but remember that among the natural supplements of minerals useful for our body we also find sunflower seeds, pumpkin seeds and many other seeds of health with which to enrich our daily diet.


Kiwis are among the fruits with the highest concentration of vitamin C and are much less acidic than citrus fruits such as oranges and lemons. Sometimes it is suggested to drink orange or grapefruit juices and lemonades with a straw to avoid ruining the tooth enamel. In addition to citrus fruits, we can find other foods rich in vitamin C, just like kiwis and strawberries.To get a complete list of foods that help with stronger and whiter teeth, you should consult your nearest dental clinic.


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