According to American Dental Association, our teeth and gums are the first to get affected by a bad diet. It is no news that foods which are high in sugar are extremely dangerous for our oral health as they contribute to tooth decay. 

Many people do not know what foods they should eat to sustain good oral health and prevent troubles like cavities, tooth decay, or gum disease. Here we have outlined some common food items that, if regularly eaten, will help you in maintaining healthy teeth.

1. Carrots and Apples

Carrots and apples including their skins have tons of antioxidants and they can clean your teeth with their rough surfaces. This breaks up the plaque just like a toothbrush, and at the same time, your body gets a boost of nutrients and vitamins.

2. Greens High In Calcium

Calcium and phosphate repair lesions in your teeth, making them stronger. Acidic foods like sugary drinks, junk, and proceeded foods can cause lesions where bacteria gather, causing additional damage and decay. When you consume greens that are high in calcium such as kale, spinach, and other greens, they can help your teeth repair themselves and stave off cavities.

3. Nuts

Nuts have amazing health benefits for your teeth. They are packed with lots of important nutrients like calcium and phosphorus. Particularly beneficial are peanuts, almonds, Brazil nuts, and cashews, which help to fight bacteria that lead to tooth decay. For instance, peanuts are a big source of calcium and vitamin D, and almonds offer good amounts of calcium, which is beneficial to teeth and gums. Cashews are known to promote saliva secretion and walnuts contain everything from fiber, folic acid, thiamine, magnesium, iron, niacin, vitamin E, vitamin B6, potassium, and zinc.

4. Whole Grains

It's no news that simple carbohydrates can stick to your teeth and contribute to the formation of cavities, that’s not the case for whole grains. Whole wheat bread and pasta, brown rice, oatmeal, and other whole grains are healthier choices because they have complex carbohydrates which give bacteria less digestible food for them to grow. Plus, they offer plenty of other nutrients that actively help your teeth and gums to stay healthy.

5. Sweet Potatoes

Sweet potatoes are rich in vitamin A, which helps to preserve the mucous membranes and soft tissue of the gums. The vitamin is also essential in maintaining the protein keratin, an agent that facilitates the formation of tooth enamel.


In addition to adding all these foods to your diet, regular oral checkups from your dentist are also extremely important to maintain healthy teeth and gums.

Reference Link

My Short Bio:

Daniella Obuwan Oshiame is a Lover of "Cats" and all things "Black & Vegan". She is a Naturalist /Vegan-Health Consultant, who enjoys writing Health & Nutrition articles and developing Vegan recipes.



Instagram: @onlyobuwan

Twitter: @Only_Obuwan

Linkedin: Daniella Obuwan Oshiame


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