We often hear about how sugary treats and simple carbohydrates aren’t good for our waist lines or our teeth. Though it’s good to know what to avoid, knowing which foods promote oral health is even better. Take a look at this list of foods and beverages that will help keep your smile healthy and strong:

Celery
Not only does raw celery promote saliva production, which helps wash food and bacteria from your mouth, but it also has natural abrasive properties that massage gums.

Green tea
Regularly drinking green tea can kill oral bacteria that cause plaque because of potent antioxidants called catechins. As well, these catechins remove the bacteria that cause bad breath.

Kiwi fruit
Rich in vitamin C, kiwis provide this vital nutrient, which keep the collagen network in the gingival in good working order. When this network is compromised, bacteria can weaken the gums, resulting in inflammation and bleeding.

Wasabi
Often served with sushi, this Japanese horse-radish contains a substance called isothiocyanates that make it very hot. Isothiocyanates have been shown to inhibit the development of cavities.

Shitake mushrooms
Researchers have recently discovered that shitake mushrooms contain lentinan, a special sugar that prevents the formation of plaque.

Water
When you drink water, you can maintain good saliva production and keep your gums healthy, so try to consume eight glasses each day. If you can’t brush after eating, rinsing with water can help rinse debris and keep harmful bacteria in check.

Your diet impacts your overall wellness. Making good choices will keep your body healthy, including teeth and gums. We all know that you should get plenty of fruits, vegetables, and whole grains in your diet. Certain foods and beverages provide particular benefit to your mouth.

Milk and yogurt
Low-fat milk and unsweetened yogurt are low acid foods. These options reduce the acid erosion that can weaken tooth enamel. Dairy choices, including cheese, also have the calcium you need for strong teeth and bones.

Green tea
Several benefits come from green tea. The antioxidant plant compounds, called polyphenols, in the tea prevent plaque from sticking to teeth, reducing your chances of developing tooth decay and gum disease. Green tea may also help control bad breath.

Onions
Because onions contain powerful antibacterial compounds, they kill various bacteria that inhabit your mouth. Raw onions offer the most benefit.

Apples, celery, and carrots
These crunchy foods massage gums and clean between teeth, promoting a healthy mouth.

Sesame seeds
High in calcium, sesame seeds help build enamel, and they also slough off plaque, lessening the chances of cavity development.

Animal protein
Lean cuts of chicken, turkey, and beef, as well as eggs, contain phosphorous, which works with calcium to strengthen our bones.

Water
Drinking H2O keeps your mouth hydrated and helps with saliva production. Saliva acts as a natural cleanser, washing away food debris and bacteria from your mouth.

Healthy teeth are maintained not only by proper hygiene, but also by eating a nutritious diet. Certain vitamins and minerals promote oral health. In order to keep your smile strong and attractive, try including these ingredients in your diet.

Vitamin A
Your tooth enamel contains a protein called keratin, which needs vitamin A in order to form. This means that vitamin A strengthens your enamel. It also boosts your immune system, helping to fight infections in your mouth. Some foods with vitamin A are beef, eggs, liver, salmon, fortified milk, and some cheeses.

Vitamin C
Also called ascorbic acid, vitamin C is vital in developing, maintaining, and repairing your body’s tissues, bones, and teeth. Studies show that people consuming lower amounts of vitamin C are more likely to have gum disease. Because vitamin C is water-soluble, it is washed from the body once it has all it needs, making it necessary to access this vitamin daily. Some sources of vitamin C are fruits, bell peppers, broccoli, and spinach.

Vitamin D
Vitamin D plays an important role in helping your body absorb and use calcium, which is responsible for strong, healthy bones and teeth. Vitamin D can be supplemented or received through exposure to sunlight. It is also found in some foods like fortified cereals and milk, egg yolks, and fish.

Calcium
Calcium is a crucial mineral needed to create and maintain your teeth and bones. You must supply your body calcium in your diet to ensure good health. Calcium is obtained in foods like cheese, milk, leafy green vegetables, and yogurt.

Vitamin K
This vitamin strengthens your tooth enamel by helping to bind calcium to your teeth and bones. It can also avert tooth decay by preventing acid from hanging onto your teeth. Vitamin A is found in soybeans, dairy products, and green vegetables.