What Foods are Best For Your Teeth?

We get a lot of information on what foods are bad for your teeth.  Basically, all of them are, with sugars and fat being at the top of the list.  The advice rests on a correct oral hygiene to keep food away from our teeth and preventing it from allowing bacteria to carve in our teeth.  At my dental practice, though, I also encourage my patients to eat some valuable food for preserving the quality of their teeth.

Let’s focus on what foods are best for your teeth.  These foods include dairy products such as milk, cheeses, yogurt, poultry, meats, and nuts.  These foods contain calcium and phosphorus to mineralize the teeth. Add these to your diet to have good health and great teeth.

Calcium and Phosphorus

Your teeth are made of enamel, which is a mineral. Some foods and drinks contain acid, which tend to de-mineralize the teeth.  These nutrients, calcium, and phosphorus, need to be replenished to keep your teeth in good shape and strength.

Your best sources of calcium include low-fat milk, cheese, yogurt, seafood, almonds.

Your best sources of phosphorus are red meat, eggs, tofu, fish, pumpkin seeds.

Vitamin D

Vitamin D is important to your body and has many functions.  The most pertaining to our teeth is the property that helps better absorb calcium.  Find this vitamin in fish, eggs, yolk, and sunlight.

Vitamin C

Vitamin C is important for your gum health and so many other things.  It reduces inflammation and strengthens blood vessels, which helps your gums to stay healthy.  Without this important nutrient, your gums become more sensitive and you increase your chances of getting periodontal disease.  Find your vitamin C in kiwis, oranges, broccoli, kale, and bell peppers.

Other Nutrients

Antioxidants are the most popular of nutrients.  They help protect the gums by fighting bacteria that cause inflammation and periodontal disease.  You can find antioxidants in apples, raisins, nuts, beans, and berries.

Probiotics are good bacteria.  There is some evidence that proves that proves that probiotics promote a healthier gum and decrease plaque.  You can find these bacteria in fermented foods such as yogurt, kombucha, and sauerkraut.

Get Some Crunchy Food

Crunchy food rich in water can help your teeth in more than one way.  Chewing stimulates the production of saliva, which is the best teeth bacteria neutralizer. While you chew on them, you naturally scrub your teeth and remove plaque and food particles. They have to be fruits and vegetables, raw.   Your best choices here are cucumber, celery, apples, and carrots.

The Best Foods

Here is a comprehensive list of the best foods for your teeth and how they can help both your teeth and gum.

  • Cheese. A 2013 study revealed that eating cheese helps raise the mouth’s pH, which lowers the risk of tooth decay.  Cheese also contains protein and calcium.
  • Leafy greens.  Green leafs are loaded with vitamins and minerals but are low in calories.  Sounds like a match made in heaven, right?  Leaves such as kale and spinach contain calcium which is a major component of your teeth’s enamel.  Besides this, they contain folic acid, which helps to treat gum disease in pregnant women.
  • Yogurt.  This treat is rich in calcium and proteins, like milk,  It also contains probiotics that help your gum by having the good bacteria crowd over the bad bacteria.
  • Carrots. Carrots and crunchy and full of fiber.  They also promote salivation during the chewing process.  Carrots also contain vitamin A.  Include carrot slices on your every salad or eat baby carrots by themselves.
  • Celery. Celery is also great for chewing and because it is crunchy and watery, it acts as a natural toothbrush removing food and harmful bacteria.  Celery also contains vitamins A and C, which promote a good gum health.
  • Apples. Despite being sweet, apples contain fiber and water.  Chewing them promotes salivation to rinse away bacteria and food particles. A fresh apple after your meal can provide a nice teeth brushing.
  • Almonds. These dry fruits are low in sugar while being a good source of calcium and protein.  Eat them by themselves or add them to your favorite salad.
  • Strawberries.  If you like white teeth, you must like strawberries. They are loaded with vitamin C, antioxidants, and malic acid, which whitens your teeth.
  • Raisins. These ones have been usually regarded as being bad for your teeth.  However, they contain phytochemicals which may kill bacteria that cause cavities.




  • a 4-rib standing rib roast (trimmed weight 10 to 10 1/2 pounds)
    1 tablespoon minced fresh rosemary leaves
    1 teaspoon salt
    1/2 stick (1/4 cup) plus 1 1/2 tablespoons unsalted butter, softened
    1 onion, chopped
    1 green bell pepper, chopped
    1 ounce dried shiitake mushrooms
    2 cups hot water
    1/4 pound fresh mushrooms, sliced
    2 1/2 cups canned beef broth
    1/2 cup medium-dry Sherry
    4 teaspoons arrowroot, dissolved in 2 tablespoons cold water

Let the rib roast stand at room temperature for 1 hour. In a small bowl knead together the rosemary, the salt, and 1/2 stick of the butter and rub the meat with the mixture. In a roasting pan roast the meat, ribs side down, in a preheated 500°F. oven for 30 minutes, reduce the heat to 350°F., and roast the meat for 1 3/4 to 2 hours more, or until a meat thermometer inserted in a fleshy section registers to 130°F. for medium-rare. Forty-five minutes before the roast is done add the onion and the bell pepper to the pan. During the last 40 minutes of roasting, in a bowl let the shiitake mushrooms soak in the water for 30 minutes, squeeze out the excess liquid, and reserve the soaking liquid in bowl. Discard the stems and slice the caps thin. Strain the reserved liquid through a fine sieve into another bowl. Transfer the roast to a heated platter, discarding the strings, transfer the onion and the bell pepper to paper towels to drain, and reserve them for the shiitake pan gravy. Let the roast stand for 20 to 30 minutes before carving.

In a heavy skillet sauté the fresh mushrooms in the remaining 1 1/2 tablespoons butter over moderately high heat, stirring, for 1 minute, add the shiitake mushrooms, and sauté the mixture, stirring, for 1 minute. Add the broth and the reserved mushroom liquid and boil the liquid until it is reduced to about 2 1/2 cups. Skim all but 1 tablespoon of the fat from the pan juices in the roasting pan, add the reserved onion and bell pepper and the Sherry, and sauté the mixture over moderately high heat, scraping up the brown bits, for 1 minute. Boil the Sherry mixture until it is reduced by half, strain it through the fine sieve into the mushroom mixture, and bring the mixture to a boil. Stir the arrowroot mixture and add it to the gravy, stirring. Simmer the gravy, stirring, for 3 minutes, add salt and pepper to taste, and transfer the gravy to a heated sauceboat.

Serve the roast with the pan gravy.