10 Foods for Healthy Gums and Teeth

Most of us know that a balanced diet helps your body get the nutrients needed for good health and wellness. What many people don’t realize is that a poor diet can lead to gum disease and tooth decay, among other things!

How can this be? Foods high in carbohydrates, sugars, and starches greatly contribute to the production of plaque acids that attack the tooth enamel. Eventually, these acids can cause tooth enamel to break down, forming a cavity. So, even if you have a perfect oral hygiene routine, it might be hard to keep your teeth healthy if you don’t watch what you eat.

There are certain foods that can help your teeth and gums stay healthy, as follows:


If you want perfect teeth, you better love strawberries! They are packed with Vitamin C, antioxidants and also malic acid, which could even naturally whiten your teeth.


Water helps wash away food particles and keeps your saliva levels high. Saliva is actually your mouth’s best defense against tooth decay because it contains proteins and minerals that naturally fight plaque, and if you stay hydrated, you have an unlimited supply of it.

Leafy greens: (spinach, broccoli, kale)

Super healthy, leafy greens are rich in calcium, folic acid, and lots of important vitamins and minerals that your teeth and gums love.

Black and green tea:

Green and black teas. Both contain polyphenols that interact with plaque bacteria. Tea also tends to be rich in fluoride, which is a well-known necessity for healthy teeth. It’s best if you drink it unsweetened as sugar and even honey could ruin the party.


Nuts are full of health benefits for your teeth. They are packed with tons of important elements like calcium and phosphorus. Especially beneficial are almonds, Brazil nuts, and cashews, which help to fight bacteria that lead to tooth decay.

Vitamin D:

Vitamin D is crucial for your overall health, but it’s really important if you want healthy teeth as well. The main reason is it helps your body to absorb calcium better.

* Best sources: Sunlight! You can’t eat sunlight, but it still is the best natural source of Vitamin D

Foods rich in calcium and phosphorous:

Tooth enamel is, well, minerals. Different acidic foods and drinks may cause erosion of the enamel, so to make your teeth strong again, you need to put some minerals back and try to restore what is lost. The main heroes here are calcium and phosphorous. These elements are the building blocks of enamel and consuming foods rich in them is a necessity if you want to keep your teeth strong and healthy.

* Best sources (calcium) – yogurt, tofu, almonds

* Best sources (phosphorous) – pumpkin seeds, Brazil nuts, tofu

Shiitake mushrooms:

These tasty Asian goodies are the plaque’s nightmare. They contain lentinan, a natural sugar that disrupts the formation of plaque on your teeth.

Sesame seeds:

These are high in calcium and very efficient at scrubbing plaque off your teeth while you chew them.

Oregano oil:

Oregano oil comes with antimicrobial properties, which means that it has the power to kill germs that cause illness, including periodontal disease. The oregano oil can be applied topically to your teeth and gums to help kill germs and prevent further damage from harmful bacteria.

In addition to a healthy diet that incorporates the foods above, be sure to keep up with your oral hygiene routine. Brush at least twice each day for two minutes, and floss regularly.

At Potomac Dental Group, our promise to our patients is to educate them about their teeth so they are empowered to make more informed decisions about their oral health and aesthetics. To schedule your next visit to our office, please contact our team.




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