Oral and dental health is more important than most people think. Nutrition plays an important role here, as in every subject. There are some foods you can consume to protect your oral health and keep your teeth and gums strong.

Oral and dental health is an issue that is not emphasized by many people. Simply brushing your teeth or using dental floss is not enough to check the plaques and protect your oral health. Brushing your teeth and flossing is just one part of the equation.

Eating or not eating is also extremely effective on your oral and dental health. At this point, many are aware of foods and beverages that should be avoided for dental health. Sweets and sticky candies can cause rot, soft foods stay in your mouth for a long time, and if they have acidic drinks, they can stick to tooth enamel. But when it comes to oral and dental health, the foods you eat are just as important as the foods you do not consume.

The variety and size of the diet is very important for healthy teeth. You should strive to have a balanced diet plan that includes each of the five main food groups: fruits, vegetables, cereals, dairy products, and protein-containing foods. Because limiting or eliminating one of these food groups can lead to vitamin or mineral deficiencies that can negatively affect your oral and dental health.

Also, malnutrition can weaken your immune system and make you more susceptible to other oral and dental diseases, including gum swelling. Below are some of the foods you need to consume in order to have healthy mouth and teeth.


Drinking plain water is very useful for your oral health. Drinking water, especially after eating sugary foods, helps remove food particles from the teeth. This reduces the amount of acid produced by bacteria that convert sugar into acid.

In addition, drinking fluorinated water helps strengthen teeth and it is of special importance that children obtain fluoride. According to a study, drinking fluoridated water helps reduce the carious tooth problem in children.

But there is a situation to be known at this point; fluoride has the property of accumulating in the body and can cause toxicity if taken above certain levels. Therefore, it is useful to know the fluoride amounts when consuming fluorinated water.

Milk and Milk Products

Milk, yogurt and cheese are some of the top foods in our teeth and gum health. These foods protect the teeth with the high content of calcium and phosphate they contain and prevent the formation of caries.

Due to some properties of cheese, the acidic environment in the mouth is neutralized and the acids are prevented from causing caries.

Milk provides protein and vitamin D, as well as calcium, which helps the body absorb calcium better. Vitamin D deficiency can lead to heartburn syndrome known as a condition that causes a feeling of boiling in the tongue, lips, palate, or the entire mouth.

Fat Free Protein Sources

Add plenty of meat, chicken, fish and eggs to your diet. Your body needs protein, and your teeth need the phosphorus that these foods contain.

Phosphorus plays an important role in the protection of tooth enamel, which is the protective layer on your teeth.

Chickens and fish are a source of vitamin B3 (niacin), and almonds and other nuts contain vitamin B2 (riboflavin), vitamin B12, and iron, which are important for healthy teeth and gums.

Leafy Greens and Crispy Products

Spinach, cabbage and other leafy greens contain healthy nutrients for the mouth, teeth and gums.

Spinach is rich in both vitamin A and B2 and B12 vitamins, and can help resolve issues such as gum pain.

It also recommends eating a hard apple or carrot to stimulate saliva production. These foods reduce the acids in your mouth and help you remove residues between your teeth.


Green tea and other herbal teas are useful beverages for dental and gum health due to their axioxidants and antibacterial properties.

Benefits are proven if consumed without sugar. Acid drinks are drinks that should not be consumed on the tooth enamel due to their abrasive properties and cause caries.

Both green and black tea can help prevent the growth of harmful bacteria in the mouth and eliminate gingivitis. Green tea also offers antioxidants that support overall health.

Fruits and Vegetables

Many fruits and vegetables with high water content are very suitable for maintaining dental and gum health. This is because the high water content of these foods dilutes the effects of the sugar contained in fruits and vegetables.

These foods also tend to increase saliva flow, which protects the teeth against decay. The best choices among fruits and vegetables are hard, solid and crunchy ones. Fruit options useful for teeth include apples, strawberries and pears. Some good, crunchy vegetables include broccoli, sweet potatoes, carrots, zucchini, and celery.

Celery is particularly useful because it requires extra chewing so that it massages and cleans the gums. Thanks to these properties, celery is one of the nutrients that helps teeth and gums stay healthy.

Sugar Free Gum

Dentists state that between meals, you can chew sugar-free gum. Chewing sugarless gum is very useful to stimulate saliva secretion and clean your teeth.

But to avoid jaw pain, avoid chewing gum for a long time. As much of everything is harmful, excessive chewing gum can be harmful. Paying attention to this, you can chew gum.

Sweet Potato

The question of what is good for carious toothache is often raised. Shepley recommends consuming these nutritiously rich root vegetables because sweet potato contains vitamin A, which helps protect your tooth enamel and reduce caries.

Sweet potato is a vegetable with rich vitamins. It can be consumed as desired like normal potatoes. It is widely preferred because it becomes a rich fiber store when consumed with its shell.

Since the nutritional values ​​of sweet potatoes are very suitable for body development, individuals at any age can consume it easily. Sweet potato can be easily consumed by boiling or frying on demand. Sweet potato can be consumed as a very good side dish alongside dishes such as meat, chicken and fish.

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