If you want a healthy smile, you likely already know the importance of brushing your teeth, but have you considered the significance of your diet for your dental health? Experts note that the type of food we consume can help maintain dental health or contribute to increased damage. Live Science has provided some expert tips on the best and worst foods for teeth.
**Worst Foods for Teeth**
- **Foods High in Sugar**
Dr. Victoria Vetsman, a cosmetic dentist, states: "When the bacteria in your mouth feed on sugar, they produce an acidic byproduct that erodes the enamel from your teeth. When sugar comes in contact with your teeth, it stimulates acid production, which then attacks the outer enamel layer of your teeth, making you susceptible to cavities." Research from 2013 in Acta Medica Academica showed that increased sugar consumption is associated with higher levels of tooth decay.
- **Citrus Fruits**
Citrus fruits like lemons, oranges, and grapefruits contain high amounts of acid and sugar. Consuming acid can erode the protective enamel layer, according to the American Dental Association. While citrus fruits offer health benefits, it's best to enjoy them in moderation and as part of a meal to reduce acid production.
- **Simple Carbohydrates**
Simple carbohydrates like potato chips and white bread are considered some of the worst foods for teeth. Research from 2011 in the Journal of Pediatric Dentistry found that consuming processed carbohydrates, such as potato chips, was linked to higher levels of tooth decay. Potato chips tend to get stuck between your teeth, and these food residues contribute to plaque buildup, putting your teeth at risk for cavities.
- **Hard Foods**
Chewing hard substances like ice can cause damage and may lead to cracked teeth. Gum specialist and nutritionist Sanda Moldovan says: "Chewing ice is bad because it creates tiny fractures in the enamel, which can lead to tooth sensitivity and cracking."
**Best Foods for Teeth**
- **Crunchy Fruits and Vegetables**
Fruits and vegetables like carrots, celery, and apples are great for your teeth. While they are not a replacement for brushing, they can act as natural toothbrushes and remove plaque. A 2021 review in the Journal of Nutrition and Dietetics found that a lower intake of vegetables is associated with higher levels of tooth decay. Eating vegetables like celery stimulates saliva production, which helps remove food residues. Saliva contains small amounts of calcium and phosphate, which strengthen tooth enamel.
- **Calcium-Rich Foods**
Calcium plays a crucial role in strengthening enamel. A study conducted in 2017 in Clinical Oral Investigations found that young women with lower calcium intake have an increased risk of oral diseases.
- **Lean Proteins**
Lean proteins such as chicken, fish, and eggs are rich sources of phosphorus, a mineral essential for rebuilding enamel and protecting against decay, according to the American Dental Association. Many sources of lean protein also have low sugar content, which is beneficial for teeth.
- **Nuts**
Nuts are nutritionally dense and contain minerals like calcium, which strengthens enamel according to the American Dental Association.
