Some superfoods for healthy teeth and gums to eat


It is essential to maintain a regular oral hygiene routine. Read on to know about the superfoods that will help to maintain healthy teeth and gums.

Maintaining good oral health is not just about brushing and flossing; it’s also about what you eat. Eating a balanced diet that includes superfoods can play a significant role in keeping your teeth and gums in top shape. Here’s a list of superfoods that you should incorporate into your diet for a healthier smile. Chetany Lakhera, Dental Hygienist, based in Bandikui, Dausa, Rajasthan, suggested some foods to eat for healthy gums.

Superfoods To Eat For A Healthy Gums
Leafy Greens

Spinach, kale, and other leafy greens are filled with vitamins and minerals like calcium, which is essential for strong teeth. They also contain folic acid, a B vitamin that promotes healthy gums.

According to the National Institute of Health, folic acid consumption can help reduce bleeding and inflammation in gums.

Dairy Products
Milk, cheese, and yoghourt are rich in calcium and phosphorus, both of which are crucial for remineralising tooth enamel.

Cheese, in particular, helps balance the pH level in your mouth, reducing the risk of tooth decay, as research suggests that consumption of cheese can help deal with plague. It also fights with carcinogenic bacteria

Crunchy Fruits and VegetablesApples, carrots, and celery act as natural toothbrushes. Their crunchy texture can help scrub away plaque and food particles from your teeth. Plus, they stimulate saliva production, which helps neutralise acids and protect your teeth.

Yoghourt with Probiotics

Probiotics found in yoghourt can benefit your oral health by reducing the levels of harmful bacteria in your mouth. This can help prevent conditions like gingivitis and bad breath.

Salmon and Fatty Fish

“If you find these fish then you can have it for healthy gums,as these are excellent sources of vitamin D, which is necessary for calcium absorption. Vitamin D helps keep your teeth and bones strong, reducing the risk of tooth decay,” said the Dental Hygienist.

Nuts and Seeds

Almonds, cashews, and chia seeds are high in phosphorus, which, along with calcium, plays a vital role in maintaining dental health. They also contain healthy fats that are beneficial for your gums.

Green Tea

This antioxidant-rich beverage has been associated with a lower risk of gum disease. It contains compounds that can help reduce inflammation and fight bacteria in your mouth.


These berries contain polyphenols that can help prevent the formation of plaque and reduce the risk of cavities. However, consume them in moderation as they can be acidic.

Staying Hydrated

Staying hydrated is essential for saliva production. Saliva helps cleanse your mouth and neutralise acids, protecting your teeth and gums.

Garlic and Onions

While they might not do wonders for your breath. According to the journal Antioxidants, garlic and onions contain sulphur compounds that can help combat harmful oral bacteria. Include them in cooked dishes for their health benefits without the strong odour.

While the above superfoods can contribute to better oral health, it’s essential to maintain a regular oral hygiene routine that includes brushing, flossing, and visiting your dentist for check-ups. By combining a nutritious diet with proper dental care, you’ll be well on your way to a radiant smile and healthy teeth and gums.


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