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Ballston Dental Arts
900 N Taylor Street, Suite 150, Arlington, VA 22203

Healthy Foods for Healthy Teeth: A Nutrition Guide

Eating a nutritious diet is important for overall health, especially the health of your teeth. There are a variety of foods that help keep teeth clean and strong, including fruits, vegetables, dairy products, and more. Eating healthy maintains your body so that it can adequately function. By having good nutrition, you can prevent tooth decay, aid digestion, and boost your immune system, all of which help your body meet proper health standards.

Apples and Pears

These fruits are great for optimal oral health. They help stimulate a flow of alkaline saliva production, which helps in diluting acid and washing away bacteria in the mouth. Acids and bacteria lead to tooth decay and cavities, so eating these fruits often and choosing them over sugary snacks that produce more acid and feed bacteria can prevent enamel erosion and tooth loss.

  • Apples and pears have pectin, a fiber that helps in digestion by acting as a prebiotic.
  • Apples have been linked with lower rates of heart disease and can lower high blood pressure.

Black and Green Teas

Green and black teas have many health benefits. Both are filled with antioxidants, which are compounds that prevent the production of free radicals that can lead to disease and illness. They also contain caffeine, which can help speed up digestion and improve focus.

  • Green tea and black tea may help in the prevention of certain types of cancers.
  • Green tea may aid in weight loss because of its catechins and caffeine content.

Carrots, Celery, and Leafy Greens

Like apples and pears, these vegetables contain a lot of fiber and vitamins that help the human body. Carrots and celery also have the added benefit of being able to scrape plaque off of teeth due to their texture. Leafy greens particularly are very good for you, as they are rich in vitamin K, magnesium, and calcium, which support bone health and reduce the risk of developing certain diseases. Celery is also great for hydration, as it has a water content of 95%, with the rest being made up of fiber that is good for digestion.

  • Carrots are known for having an abundance of carotenoids, specifically beta-carotene, which is a component that is converted into vitamin A that helps to protect vision and maintain the health of our eyes.
  • Celery is a negative-calorie food, meaning that the body actually uses more energy to digest it, which can help in weight loss.

Lean Proteins

Foods high in protein and low in fat are great for fueling muscle growth, as well as providing satiety to keep you from being hungry for longer than carbohydrate-rich and fatty foods. Eggs are a lean protein that contains vitamin D and promotes good cholesterol. Meats such as chicken or fish are both low in fat, with fish like salmon and tuna containing essential fatty acids that have been observed to improve heart health.

  • Omega-3 essential fatty acids found in fish have been linked to preventing heart disease, and lowering the risk of developing certain cancers and Alzheimer’s disease.
  • Lean proteins are the most energy-expending food to digest.


Nuts are a healthy source of protein, healthy fats, and vitamins that aid in maintaining important bodily systems. They have a beneficial impact on heart health, as well as digestion and cholesterol levels. Some nuts contain a sufficient daily value of minerals that the human body needs, such as magnesium, calcium, potassium, iron, zinc, and selenium.

  • Brazil nuts have a selenium content of 76.2mcg per serving, which acts as an antioxidant that supports immune health.
  • Macadamia nuts have the highest mono-unsaturated fat content of all nuts, which makes them a great choice for managing cholesterol.

Yogurt and Cheeses

Dairy products are rich in calcium and protein, as well as other vitamins and minerals essential for overall health. Cheese in particular has been shown in some studies to improve oral health and prevent cavities by increasing the pH level in the mouth and reducing the acids that cause erosion of enamel. Yogurt that is low in sugar is full of probiotics that help digestion by maintaining the microbiome of the gut.

  • Probiotics found in yogurt can help reduce unpleasant digestive symptoms because they help break down food molecules more efficiently.
  • Milk and dairy products provide high levels of calcium and protein that can maintain bone health and prevent conditions such as osteoporosis.

Additional Nutrition Resources

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900 N Taylor Street, Suite 150, Arlington, VA 22203

(703) 291-3111