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healthy foods teeth gums

Healthy and unhealthy foods for the teeth and the gums

What is it necessary to eat, to have healthy and beautiful teeth?

The care of your teeth is extremely important, but is good oral hygiene enough or do you have to keep careful attention to the foods you consume? Learn more in this new article

A wise saying teaches, that a person is what they eat, and we completely agree with this. The truth behind a beautiful smile, besides good oral hygiene, lies in the food you consume. In this article we picked 7 beneficial and 7 bad foods for your gums and teeth. Enjoy reading!

Healthy foods Unhealthy foods
Dairy products Sweet foods
Crunchy fruits and vegetables Energetic drinks
Meat (chicken and beef) Acidic foods
Seafood Dried fruit
Leafy vegetables Fizzy drinks
Nuts (almonds, cashews, hazelnuts) Coffee
Nuts (almonds, cashews, hazelnuts) Canned fruits

Healthy foods for the teeth and gums

Dairy products-

We all remember as children, how we always believed that we must drink milk, to have healthy and strong teeth. Dairy products (milk, yogurt, feta cheese, cheese, cottage cheese etc.) are extremely rich in calcium and phosphorus, which strengthen the tooth enamel and stimulate saliva secretion, the advantage of this is it balances the pH level and protects the oral cavity from bacteria. Calcium also helps prevents tooth decay and keeps the teeth healthy, additionally casein found in cheese is a protein, which strengthens and supports the tooth enamel.

Crunchy fruit and vegetables (celery, carrots, apples)-

You are probably wondering, why we are pointing out that fruits and vegetables need to be crunchy? They serve as a natural abrasive to the enamel, by cleaning it and naturalizing the harmful bacteria, especially with more intensive chewing. For example, the celery, due to its fibrous structure, it requires a longer time to chew it properly, which can cause salivation, which is very important for good blood circulation in the oral cavity and for keeping the tissue healthy. Celery is a rich provider of fibre and a good massager of the gums.


Meat, mainly red meat, contains iron, vitamin B12 and phosphor, are important elements in the strength of the tooth enamel.

Seafood –

Seafood is a rich provider of calcium and phosphor, and like we already mentioned they are of great importance for the strength of your teeth. Extremely important are oily fish which are rich in omega-3 fatty acids such as salmon and sardines, they help the body absorb calcium and phosphor. Research proves, that omega-3 fatty acids improve the overall condition of the periodontium.

Leavy vegetables (spinach, broccoli, cabbage)-

Leavy vegetables contain a lot of healthy properties, which are important not only for the teeth but for the full organism – Vitamins A, B, C, E, potassium, calcium, phosphorus, magnesium, sodium, iodine, iron, folic acid, beta carotene etc. Leavy vegetables improve the work of blood vessels and eliminate bleeding gums.

Nuts (almonds, cashews, hazelnuts, pine nuts)-

The ingredients of nuts include amino acids, fatty acids, vitamins A, B, C, D, E and F, additionally potassium, calcium, magnesium, phosphorus, and other mineral elements determine the high nutrition value. Pine nuts for example contain phosphorus and vanadium, and they are major participants in the formation and maintenance of teeth.

Chia Seeds-

Besides the increased energy they are extremely beneficial indigestion, they contain calcium, vitamin A, fibre, phosphorus and are extremely easy in mixing them with a wide range of dishes.


Unhealthy foods for the teeth

Sweet foods –

We all know that sweet foods are unhealthy, for the body but also for the teeth, but why? Sugar is not just unhealthy; it is the biggest enemy for your teeth. In the oral cavity, there are millions of bacteria’s, however, a percentage of them are good for your health, and the other percentage not so much.
The harmful bacteria feed mainly on sugar, and thanks to it, release acid, which destroys the minerals of the tooth enamel, which in turn attacks the rest of the tooth tissues and destroys them.

Energetic drinks-

Of course, the biggest culprit is sugar. In the energetic drinks, there is a high percentage of it, which leads to irreversible destruction of the tooth enamel.

Acidic foods -

Citrus acids, for example decompose the enamel and cause irreversible damage.
Therefore, you should consume the healthy ones for the body, freshly squeezed citrus juices and smoothies, with a straw and rinsing your mouth with water after their intake.

Dried Fruits-

Dried fruits contain high quantity sugar, even in the ones that have no additional sugars added. Also, dried fruits often stick onto the surface of the tooth and turn into ‘great’ breeding ground for bacteria.

Carbonated Soft Drinks

They are the main source of sugar for children and teenagers, a big percentage of them contain citric and phosphoric acid, which destroys the tooth enamel, and in consequence the following processes causes tooth decay.


Coffee forms stains on tooth enamel and they can be sticky, attracting many bacteria. Research shows that coffee can cause more stains than cigarettes do, and in many cases, they are not susceptible to brushing with a toothbrush.

Canned fruits-

Maybe you love canned pineapple or peach compote, but they contain a large quantity of sugar, in the actual fruit and the added sugar. We advise you to avoid frequent consumption if you want to have a beautiful and healthy smile.

Seyed Majid Noori Seyed Majid Noori
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Sofia, , 1164 Bulgaria