There are many ways you can protect your teeth from cavities and other problems: brushing twice a day, using mouthwash, flossing daily, and more! An important factor in your oral health is the food you eat.

Certain foods can stain your teeth or contribute to tooth decay. Other foods are good for your teeth and can actually help to prevent cavities and improve your overall oral health.

Below are eight of the best foods you can eat to help keep your teeth healthy, and your smile beautiful!

1. Cheese

Consuming an adequate amount of calcium is crucial in maintaining healthy bones and teeth. A good source of calcium is dairy products, but not all dairy products are as good for your teeth as others. Cheeses rich in calcium can offer anti-cavity benefits. Cheese is also a great source of protein and other vitamins that contribute to better overall oral health.

2. Leafy Greens

Leafy greens contain nutrients that are great for your oral health. Some of the best leafy greens to include in your diet are:


Kale is packed full of calcium, which is an important nutrient for your teeth and bones. Kale also contains vitamins K, A, and C, as well as lutein and beta-carotene. Because of all the nutrients kale contains, it is considered one of the healthiest of all foods one can consume. If possible, consume kale raw so you can be sure to get as many nutrients out of it as possible!


Spinach is another leafy green that is regarded for its great health benefits. When it comes to your teeth, spinach is a great source of folate, which has positive effects in preventing inflammation and gum disease.


Cabbage on its own is a great source of vitamins and minerals. When it comes to oral health, cabbage has shown to be the most beneficial when turned into sauerkraut.

When made into sauerkraut, cabbage goes through a process called fermentation. During this process, naturally occurring probiotics and other nutrients that are great for your teeth present themselves. Studies have shown that consuming certain strains of probiotics – like the ones found in sauerkraut – can have positive effects on your oral health.

3. Fish

Cheese and leafy greens listed above are great sources of calcium, which has been proven to be beneficial for the health of your teeth. But how is all of that calcium going to be absorbed by your body so that it can be used to keep your teeth healthy? The answer is Vitamin D. Fish is an excellent source of the calcium-utilizing Vitamin D. Vitamin D helps the body to maintain calcium homeostasis by increasing calcium absorption in the intestines.

Some examples of fish that are good sources of Vitamin D are:

  • Salmon
  • Herring
  • Sardines
  • Cod
  • Tuna
  • Trout
  • Swordfish
  • Mackerel
  • Rockfish
  • Tilapia

4. Apples

Apples have been known as “nature’s toothbrush” for many years. When you chew an apple, the fibrous texture of the fruit and skin rubs on your teeth and gums, stimulating them, and reducing bacteria. Apples are also a great source of Vitamin C, which helps keep your gums healthy and less vulnerable to infections.

5. Carrots

Carrots, like apples, have a fibrous texture. When you chew a carrot, a brush-like effect is created that massages your gums and can help to fight bacteria. Carrots are also a good source of keratin, which is used in the formation of tooth enamel. Healthy tooth enamel protects your teeth against acids, chemicals, and many other substances that can damage your teeth and cause tooth decay.

6. Oranges

Oranges have been known to keep gums and teeth healthy by providing strength to the blood vessels and connective tissue holding your teeth in place. They are also an excellent source of Vitamin C – like apples – which protects against gum diseases, including gingivitis. Vitamin C also plays a critical role in collagen synthesis, which helps to strengthen and protect your teeth. While oranges provide Vitamin C and other nutrients that are good for your teeth, citrus fruits can be damaging to your teeth as well, so make sure to enjoy them in moderation.

7. Almonds

Almonds contain so many nutrients they are practically a superfood. Almonds contain:

  • Calcium
  • Protein
  • Phosphorus
  • Magnesium
  • Zinc
  • Manganese
  • Copper
  • Riboflavin
  • Vitamin E

In addition to all of these nutrients, almonds are good for your oral health because they contain high amounts of protein and calcium. (You get more calcium from a cup of almonds than from a cup of milk, with less sugar.

8. Celery

Due to its fibrous texture – like that of apples and carrots – celery scrubs away plaque and food particles that may be stick to your teeth. Celery is high in Vitamin C, which has many benefits for your teeth and gums.

It is up to you to incorporate healthy foods into your diet. If you combine a healthy amount of these foods with a strong oral hygiene routine, you can be sure to affect your oral health in a positive way! Taking steps to protect your teeth and gums will help prevent issues like tooth decay and gum disease. Contact our North York Family Dentistry for more information and to schedule your next dental appointment.