10 foods for clean, healthy teeth

You look after your teeth every day by brushing and flossing, but did you know what you eat could be supporting your dental health too?

Stronger teeth, enamel repair and a defence against tooth decay – these are just some of the ways nutrient-dense food can improve your dental health.

Here’s some of our favourite teeth-friendly foods to keep you smiling.

10 foods for good dental health

1. Hard cheese

Cheddar, gruyere, and parmesan are not only delicious, these calcium-packed cheeses can also be good for your teeth. Calcium can help to build and maintain the strength of your teeth. Calcium is stored in our bones so to avoid the body taking from the stores, it’s important to include calcium in your diet.

Try this parmesan recipe: Chicken soup with parmesan, rice, peas and lemon recipe

2. Nuts

Nuts contain phosphorus which works with calcium to repair your teeth’s enamel. Of all the nuts, pine nuts have some of the highest levels of phosphorus at 194mg per quarter cup. Almonds and pistachios are not too far behind each with 150mg of phosphorus per quarter cup.

3. Celery

Foods that require a lot of chewing, like celery, carrots and apples can aid saliva production, which may help to protect against tooth decay.

4. Salmon

Fatty fish, such as salmon is one of the best sources of vitamin D. Vitamin D helps to regulate the absorption of calcium and phosphorus, and with the growth and development of your teeth. Salmon is also a source of protein, which can aid in the development and maintenance of healthy teeth.

Try this salmon recipe: Pea, salmon and goat’s cheese salad recipe

5. Mushrooms

Whilst the dietary sources of vitamin D are limited for our vegan friends, it is found in mushrooms. Popping mushrooms out in the sun, slice or gill-side up, may increase their vitamin D content.

Try this mushroom recipe: Mushroom and olive pizza with sundried tomato pesto recipe

6. Cucumber

Saliva plays an important role in your dental health. It helps to reduce the risk of tooth decay and other oral diseases. If you have dry mouth, watery foods like cucumber may help.

7. Milk

Like cheese, cow’s milk can be a good source of calcium. Plant-based alternatives still contain calcium, albeit in lower levels. For example, a 200ml glass of almond milk contains approximately 90mg compared to the same glass of whole cow’s milk coming in at approximately 236mg.

8. Broccoli

Broccoli is high in vitamin C. In addition to helping keep the immune system healthy, vitamin C is also associated in reducing the severity of gingivitis, an early form of gum disease.

9. Berries

Berries contain polyphenols, which have antibacterial and anti-inflammatory properties, and may help to protect your teeth against decay. Low in sugar, some berries such as raw blackberries, blueberries and raspberries are also a great natural sweet treat to have instead of something with added sugar. Sugar, as we know, is one of the leading factors that can lead to tooth decay.

10. Tap water

Tap water containing fluoride can help to protect your teeth against decay, strengthen enamel and repair weak spots, and defend your teeth against harmful acids from some food and bacteria. In good news, 89% of people in Australia have access to fluoridated drinking water. And for those who don’t, never fear. Fluoride is a naturally occurring mineral and can be found in other sources too, including tea and coffee, and most toothpastes.