The fundamental practices for maintaining oral hygiene and achieving bright, white teeth include brushing twice a day, flossing, tongue scraping, and scheduling regular dental visits. However, it may surprise you to learn that a nutritious diet can also enhance your oral health. In a discussion with Tanya Khanna, a nutritionist and yoga instructor at Alyve Health, she emphasized that your dietary choices significantly impact the condition of your teeth and gums, with specific foods and beverages actively supporting oral health.

According to nutritionist Tanya Khanna, here are ten foods and drinks that are beneficial for your oral health:

1. Cheese

Studies indicate that the consumption of cheese raises the pH level in the oral cavity, resulting in a less acidic environment. This is significant, as acid erosion is a primary factor contributing to tooth decay. Additionally, cheese provides a valuable source of calcium and phosphate, which are essential minerals that aid in the remineralization of tooth enamel, thereby enhancing its resistance to acid damage.

2. Green Tea

According to Tanya, green tea, frequently favored for weight loss, is abundant in catechins—potent antioxidants known for their antibacterial and anti-inflammatory properties. She noted, "Research has shown that green tea may aid in decreasing the bacteria linked to plaque and gum disease. Consuming unsweetened green tea could serve as a revitalizing method to promote a healthy oral microbiome."

3. Onions

Raw onions are rich in sulfur compounds known for their strong antibacterial effects. According to the nutritionist, studies indicate that these compounds can suppress the proliferation of several oral bacteria, including those associated with tooth decay and gum disease. Therefore, incorporating a few slices of raw onion into your salad could provide benefits beyond mere flavor enhancement.

4. Clove

Clove is rich in eugenol, a natural substance known for its analgesic, anti-inflammatory, and antibacterial effects. According to Tanya, cloves have historically been utilized to alleviate toothaches and combat oral bacteria. Using diluted clove oil or chewing on a clove can provide temporary relief from tooth pain and help diminish inflammation.

5. Yoghurt (Plain, Unsweetened):

Plain, unsweetened yoghurt contains beneficial bacteria, known as probiotics, that can help balance the oral microbiome and reduce plaque formation and the risk of gum disease/gingivitis.

6. Apples

Tanya elaborated that the crunchy texture of apples encourages saliva production and aids in the cleaning of teeth during chewing. Although apples have natural sugars, their fiber content helps reduce their effects. Additionally, the skin of apples is rich in compounds such as polyphenols, which possess antioxidant properties and may offer anti-inflammatory benefits.

7. Dark Chocolate

Tanya stated that dark chocolate with a cocoa content of at least 70 percent may provide certain benefits for oral health due to the presence of tannins, which can inhibit the adhesion of bacteria to teeth. Furthermore, cocoa is rich in flavonoids known for their antioxidant effects. Nonetheless, it is important to consume it in moderation and select options with low added sugar.

8. Carrots

The nutritionist stated that, similar to apples, raw carrots necessitate considerable chewing, which promotes saliva production and aids in the removal of plaque and food particles. Additionally, they are a rich source of beta-carotene, which the body transforms into vitamin A, a vital nutrient for preserving healthy mucous membranes in the oral cavity.

9. Garlic

Garlic contains allicin, a powerful antimicrobial compound, that helps kill oral bacteria and may reduce the risk of gum disease. Allicin shows activity against Porphyromonas gingivalis, a bacteria linked to periodontitis.

10. Cranberries (Unsweetened)

Lastly, unsweetened cranberries contain unique compounds, particularly proanthocyanidins, that can interfere with the ability of bacteria to stick to tooth surfaces. This can help reduce plaque formation and lower the risk of cavities and gum disease.

Read Also: World Health Day 2025: 4 Herbal Teas That Help Relieve Bloating and Acidity Naturally

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