The 7 Food Groups that Benefit your Teeth

19 February 2024

Maintaining good oral health is crucial for your overall well-being, and a significant aspect of this is paying attention to what you eat. While brushing is essential, a healthy diet plays a pivotal role in promoting health and strong teeth.

In this blog, we are going to explore the seven food groups that can benefit your teeth and give you a radiant smile.

Crunchy Fruits and Vegetables

Crisp and firm fruits and vegetables that contain lots of water, such as apples, carrots, and celery, act as natural toothbrushes. Their crunchy texture helps remove plaque and stimulate the production of saliva, which neutralises acids and aids in cleaning your teeth.

These foods not only provide nutrition but also contain some of the most important minerals and vitamins for your mouth. Carrots especially contain lots of vitamin C, Calcium and keratins which offer dental benefits that help promote good oral hygiene.

Dairy Products

Dairy products like milk, cheese, and yogurt are calcium-rich foods which are excellent for your teeth. Calcium is a key mineral that helps strengthen tooth enamel, the protective outer layer of your teeth. Additionally, dairy products contain casein, a protein that helps stabilise and repair enamel.

Cheese is one of the best foods for healthy teeth, as it’s low in sugar and high in calcium. Also, cheese is high in phosphate content, which helps balance the pH levels in your mouth, which preserves tooth enamel and increases salvia production, to wash away bacteria in your mouth. Milk shares many of these benefits with cheese. Yogurt while also packed with calcium, has probiotics that protects against cavities, gum disease and even bad breath.

Leafy Greens

Spinach and kale and other leafy greens are rich in vitamins and minerals, including the previously mentioned, calcium. They also contain folic acid, a B-vitamin that has been shown to reduce gum inflammation. Crunchy fresh greens that are in salads and sandwiches also help in cleaning your teeth. Incorporating more leafy greens into your diet can contribute to overall gum health and protect against gum diseases.

Lean Proteins

Proteins, especially those from lean sources like poultry, fish, and eggs, are essential for the development and maintenance of healthy teeth. These foods provide phosphorus, a mineral that works in tandem with calcium to keep tooth enamel strong and resilient.

These proteins, decrease acidity in your mouth and wash away particles of food that lead to decay.


Both green and black teas contain compounds called polyphenols, which have been shown to inhabit the growth of bacteria responsible for tooth decay and gum disease. Tea also contains fluoride, which strengthens tooth enamel. However, it’s essential to consume tea without excessive added sugar to maximise its oral health benefits.

Green tea also includes disease-fighting antioxidants, that help reduce inflammation in your gums.

Nuts and Seeds

Nuts and seeds are packed with essential nutrients, including phosphorus, magnesium, and vitamin D. Almonds, for example, are a good source of calcium and protein, while sesame seeds provide high levels of both calcium and phosphorus.

Additionally, cashews stimulate saliva and walnuts contain everything from fibre, folic acid, iron, thiamine, magnesium, iron, niacin, vitamin E, vitamin B6, potassium and zinc.

Incorporating a variety of nuts and seeds into your diet can contribute to overall dental health. Remember to always be careful when chewing hard foods.


Water is by far the healthiest drink available, and our bodies are made of 60% water. Staying hydrated is crucial for distributing health nutrients, getting rid of waste, keeping muscles moving and giving skin a healthy glow.

It also makes up 99.5% of saliva, so if you’re not drinking enough and dehydrated it can thicken salvia and cause havoc in your mouth. Water is essential for breaking down food, neutralising bacterial acid and preventing tooth decay. Water also rinses away food particles and reduces the risk of staining caused by foods like coffee, tea and dark fruit juices. Choose water over sugary beverages to keep your teeth and gums in top shape.


Incorporating these seven food groups into your daily diet can significantly contribute to the health of your teeth and gums. Remember that a balanced and varied diet, coupled with proper oral hygiene practices, is the key to maintaining a bright and healthy smiles.

As always, if you’d like to discuss any issues concerning your oral health – get in touch with Pateley Bridge Dental.