Foods for a Brighter Smile

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Brushing your teeth regularly, as well as flossing is the key to having healthy and white teeth. By maintaining your oral hygiene at a high level you prevent the development of bacteria that cause plaque which damages the enamel of your teeth, causes cavities and can cause various dental diseases.

However, besides good oral hygiene, there are also some foods that can help in keeping your teeth healthy and white:


It may seem unbelievable, but according to a study published in 2013 in the Journal of General Dentistry, children between the ages 12 and 15 who consumed cheddar cheese had lower acidity levels than those who drank yogurt or milk.

After rinsing their mouth with water, those who ate cheese saw a significant drop in pH levels while those who drank milk and yogurt saw no changes. This led the researchers to conclude that cheese helps neutralize the acid that promotes the development of plaque, which means that it is good for keeping our teeth healthy and white.


Tea, especially green and black, contains polyphenols, compounds that disrupt the growth of bacteria which aim to cause cavities and other oral diseases. According to a study conducted at the University of Illinois at Chicago, people who rinsed their mouths with black tea 10 times a day for 60 seconds had less plaque and cavity than those who didn’t.

In another study from 2010 published in the Journal of Dental Research, the researchers concluded that the polyphenols in tea also neutralize bad breath as they hinder the developing of compounds in the mouth which cause it.



Milk is rich in calcium which is the most important nutrient when it comes to maintaining the health and strength of your bones, including your teeth. Calcium also protects you from developing periodontal disease and also keeps your jaw healthy and strong. The stronger the teeth, the whiter they will be. You can’t have white teeth if they have plaque or cavities. Calcium is there to strengthen your teeth and prevent plaque and cavities from destroying your pearly whites.

Fatty fish

Fatty fish such as salmon, mackerel, tuna, and herring are packed with vitamin D which is one of the most important nutrients your body needs to absorb in order to be able to utilize calcium you take in through food. Vitamin D also protects your teeth from plaque and gum disease, which will consequently contribute to whiter and brighter teeth. That is, if you take care of your oral hygiene as well.


Strawberries are delicious fruits packed with vitamin C which is essential for the production of collagen which keeps your gums strong. In order to have white and healthy teeth, you absolutely have to have healthy and strong gums. A handful of strawberries a day will feed you with 70% of your daily vitamin C needs.

Citrus fruits

Citrus fruits are packed with vitamin C whose value for the health of teeth was described above, but they also contain citric acids that help make your teeth whiter. These fruits include oranges, limes and lemons.

However, don’t overdo it with them, because they take off the surface part of your tooth enamel, making your teeth look whiter, and it is not harmful if you don’t eat these fruits every day and in large amounts. But if you do, you could potentially damage your teeth and make them sensitive and vulnerable.

Seeds and nuts

Seeds and nuts are good for cleaning your teeth as their texture helps take the stains and plaque off the surface. Besides that, seeds and nuts are rich in other nutrients that maintain the overall health of your body, which in turn also contributes to the better health of your teeth.