Cavity-Fighting Foods: What to Include in Your Diet

When hunger strikes or you’re experiencing an afternoon slump, reaching for your favorite sugary treat in the pantry is tempting when you’re only considering your rumbling stomach or need for energy. However, if we pause to consider our oral health, our snack choices might look very different. That’s because some foods have cavity-fighting properties that promote bone strength and prevent tooth decay, while others work against our oral health. From calcium-rich foods to black tea, we’re breaking down the cavity-fighting foods that should be a part of your everyday diet.

Calcium-Rich Foods

From a young age, we’re taught that milk, yogurt, and cheese are good for our bones — which also makes them great for our teeth. The calcium and Vitamin D in these foods are critical in preventing tooth decay, especially in children. In addition, cheese, milk, and plain yogurt can repair tooth enamel. An added bonus is that calcium is readily available in all types of milk and yogurt, so someone who enjoys skim milk or low-fat yogurt isn’t depriving themselves of the calcium offered by these foods. Outside of dairy, calcium-rich foods also include fish, almonds, Brazil nuts, and dried beans.

Leafy Greens

It might be surprising that leafy greens such as kale, spinach, broccoli, and bok choy are packed with calcium since many of us associate calcium with dairy. However, cooked kale offers more calcium than a serving of milk. As with dairy, leafy greens help strengthen tooth enamel which serves as a barrier against cavity-causing bacteria. These colorful foods also include vitamin A, victim C, and folic acid — all of which support healthy teeth. Plus, you’ll get further benefits from these superfoods that also fight against heart disease, cancer, and inflammation.

High-Fiber Foods

High-fiber foods are known to keep saliva flowing — a natural defense against tooth decay. Saliva helps build and maintain the health of soft and hard tissues, so when the mouth lacks adequate saliva, tooth decay and oral infections happen more easily. In addition, saliva helps to wash away food debris from the teeth and gums. Excellent sources of fiber include dates, raisins, figs, apples, oranges, beans, brussel sprouts, almonds, and bran.

Whole Grains

Whole grains found in bran, brown rice, whole-grain cereal, and whole-grain pasta provide much-needed B vitamins and iron which help to keep gums healthy. Whole grains are also a good source of fiber and contain magnesium which is essential for strong bones and teeth.

Black Tea

When we think of tea as it relates to oral health, we often think about stained teeth. However, black tea can actually aid oral health. It helps remineralize and repair tooth enamel, preventing or reversing cavities. However, black tea is only a benefit to your teeth when lemon or sugar aren’t added — two common additions to a cup of tea that can lead to tooth erosion.

As a general rule of thumb when it comes to dental superfoods, remember the key vitamins and minerals that help teeth and gums.

Look for nutrition labels with the following to help identify cavity-fighting foods:

• Vitamin C – supports gum tissue
• Vitamin D – aids tooth mineralization and fights inflammation and decay
• Vitamin A – helps with saliva production which cleans food and bacteria from teeth
• Calcium – builds strong bones and teeth
• Phosphorus – Absorbs calcium and rebuilds tooth enamel
• Magnesium – helps build strong teeth by helping absorb calcium

The next time hunger strikes, or you're considering what to make for dinner, consider this list of cavity-fighting foods and choose accordingly. You’ll be rewarded with a lifetime of healthy teeth. Contact us to learn more about foods that are essential for oral health.