Fruits and vegetables

Foods You Need for Optimal Oral Health

Taking care of your teeth and oral health is just as important as taking care of the rest of your body. Oral health issues affect billions of people worldwide, which is why it is crucial to take adequate care. Oral health is directly related to the diet you consume. Your diet affects the health of the tissue in the mouth. This relationship goes both ways as the health of the mouth affects the nutrients consumed as well. Changes start the minute you eat certain foods. 

When you eat a variety of nutrient-rich foods from all the necessary food groups, you promote healthy teeth and gums. Your mouth will have a more difficult time resisting infection if you do not take a balanced diet. Diseases are found to progress faster in people who ingest nutrient-poor diets. To support you in your goal of optimal oral health, a dentist in Lahore listed some foods that are good for you. Let’s have a look at them. 

Calcium intake

Calcium is responsible for strengthening and protecting the enamel on the outside of your teeth. It is an essential mineral for strong teeth and bones. Research states that people who eat foods rich in calcium are less likely to develop gum disease. In growing children, calcium prevents tooth decay. Dairy is a great source of calcium, such as cheese, milk, and yogurt. Studies have also shown that cheese and milk reduce the amount of acid in the mouth that is produced by plaque. You can also go for greens such as kale, Chinese cabbage, spinach, etc to increase your calcium levels. 

Remember that consuming calcium alone isn’t enough. To absorb the mineral properly, make sure your body has enough vitamin D. You can boost your Vitamin D levels by being outside in the sun as well as taking some vitamin D-rich foods such as egg yolks, mushrooms, etc. 


When you take a lot of sugar, it mixes with the bacteria in the mouth to produce an acid. This acid is responsible for destroying the enamel and causing decay. Water has unlimited benefits for your body. It cleanses your mouth and washes away the leftover food and residue that causes plaque. It also neutralizes the acid to some extent. Water contains fluoride which provides a coating against the acid. Therefore, for you to boost your oral health you must take 8-10 glasses of water a day and rinse your mouth after every meal. 

Fruits and vegetables

Eating grapefruit, oranges, and other citrus fruits in moderation will benefit your teeth as they contain high levels of Vitamin C. This is responsible for strengthening the connective tissue and muscle mass within the mouth. The instances of bleeding gums can be reduced with the intake of vitamin Crich fruits. 

Fiber intake increases the flow of saliva in the mouth. This creates natural mineral defenses against tooth decay. Dates, raisins. figs, bananas, apples, Brussels sprouts, peas, beans, etc. are good examples. 

Crunching is good for your teeth. Chewing on some foods such as apples, carrots, and cucumbers is good for the teeth as harmful bacteria do not settle down and are cleansed away. 

Healthy fats

Healthy fats include omega-3s which have a great anti-inflammatory effect. Olive oil, avocados, walnuts, and fatty fish (salmon) are good examples of healthy fats to promote good oral health. Eating such foods increases saliva in the mouth thus decreasing acidity. Fatty fish and tofu are also rich in phosphorous which protects tooth enamel from decay. 

Chewing gum

Chewing on a stick of sugar-free gum is beneficial to keep the saliva flowing and cleansing your teeth. It also has the added benefit of refreshing your breath. 

Whole grains

Whole grains are a good source of B vitamins and iron. These are responsible for optimal gum health. They also have magnesium, which is an important element for bones and teeth. Whole grains also contain fiber, which increases the natural defenses against tooth decay. 


Nuts are beneficial for your oral health. They contain phosphorous, Vitamin D, and calcium which are strengthening minerals for the teeth. They are also low in sugar and help stimulate saliva flow, to scrape away residue. 

Final Thoughts

While good hygiene is important for oral health, a nutritious diet containing all food groups is also vital to maintain it. If you snack, choose foods that are low in sugar. Remember to eat a healthy variety to prevent tooth decay and promote oral health. 

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