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Common tooth and gum issues such as decay and bleeding plague adults and children around the world every day. Of course, the best thing you can do is to make sure you brush your teeth every day with toothpaste, as well as using floss and mouthwash. While these are tried and true methods and you should always take good care of your teeth, another thing you can do to help prevent these issues is having a healthy and balanced diet. Eating the proper foods, especially ones with vitamins A, C, D as well as calcium, protein, and phosphorus can go a long way in making sure your teeth are as pristine as possible. If you’re someone who suffers from dental hygiene issues, try adding a few of these foods into your diet.

Leafy Green Vegetable

Leafy green vegetables are found on pretty much any and every healthy food list you may find, so it’s no surprise that they’re on this list as well. Leafy greens are full of calcium, which is extremely important to building your teeth’s enamel. Enamel is the outer layer of your teeth, which protects against decay so having poor enamel will only lead to worse dental issues. Beyond calcium, leafy greens also have folic acid, which is a type of B vitamin that has multiple health benefits such as treating gum disease in pregnant women. The next time you’re at the grocery store try picking up some spinach or kale to add to your meals.

Dairy Products

If you’re a fan of cheese and other dairy products, you’re in luck. Recent studies have found that eating cheese lowers the risk of tooth decay by raising the pH level in the subject’s mouth, likely through saliva. The common belief is that when you chew to eat cheese, saliva levels in your mouth increase, which in turn would increase the pH levels. Calcium and protein are also prominent in cheese, giving even more reason to add it to your diet if you don’t already have it in there. Beyond cheese, yogurt is a good option due to the probiotics found in it that can crowd out the bacteria that cause cavities. Just be careful and make sure you choose a yogurt without any added sugar.


If you haven’t noticed, a common denominator between these foods is that they all are great sources of calcium and protein. This is just as true for almonds. Almonds have plenty of calcium and protein, as well as being low in sugar so enjoy some almonds with your lunch every day. If you don’t like eating almonds on their own, add it to a salad or cook it into a dish. No matter how you choose to eat them, they’re a great food to include in your diet on your quest to stronger gums and teeth. 

Many great foods exist that can help you improve your oral hygiene, so you’ll always have plenty of options. Watching what you drink is also extremely important, so watch out for extra sugary drinks. Water is always your best choice.