8 Foods for a Healthy Smile

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The first step to healthier teeth is eating right—and that includes many of the foods you already know are good for you. By Alison Ashton

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1. Salmon

Photo: Johnny Autry

When it comes to oral health care, the basics still apply: brush twice daily, floss daily, and see your dentist twice a year. On top of that, there are certain foods that can help promote healthier teeth and gums. Here are 8 foods for healthier teeth.

First up: Salmon is rich in docosahexaenoic acid, a type of omega-3 fat that may help prevent periodontal disease. Fish is also a good source of phosphorous, a mineral that helps rebuild tooth enamel.

See More: 100 Ways to Cook with Salmon

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2. Crunchy Fruits and Vegetables

Plan A: I will eat more fruits and vegetables

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“They tend to be high in water, which helps dilute sugars, as well as fiber, which helps clean teeth,” says Kristi L. King, MPH, RDN, senior dietitian at Texas Children’s hospital and a spokesperson for the Academy of Nutrition and Dietetics. Fruits and veggies also have vitamin C to help build collagen for healthy gums, Cram adds.

See More: 12 Ways to Eat More Vegetables and Fruit

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3. Whole Grains

One large study found that men who gobble lots of whole grains are 23% less likely than those who don’t to develop gum disease.

See More: Our Best Whole-Grain Recipes

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4. Dairy

Photo: Randy Mayor

Low-fat milk, cheese, unsweetened yogurt, and other dairy products are full of calcium and protein for strong bones and teeth.

See More: Our Editors' Guide to Dairy

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5. Tap Water

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Tap water helps rinse away plaque-causing bacteria, and it’s fluoridated to help prevent—and even reverse—tooth decay. (In response to concerns about dental fluorosis, a condition in which fluoride stains teeth, the U.S. Department of Health and Human Services recently lowered the recommended optimal level of fluoride in water to a baseline that helps protect teeth without staining them.)

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6. Lean Meat, Poultry, and Eggs

Omelet with Turmeric, Tomato, and Onions

Photo: Johnny Autry

All three are great sources of protein and phosphorous to keep your teeth strong.

See More: Flank Steak Recipes, 100 Easy Chicken Recipes, Top-Rated Egg Recipes

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7. Red Wine

Photo: Johnny Autry

Sure, red wine is known for staining teeth, but it’s also high in polyphenols that early research suggests may prevent plaque and tooth decay. Same goes for other polyphenol-rich foods, including coffee, olive oil, tea, and cocoa.

See More: Cooking With Wine

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8. Sugarless Gum

Photo: supermimicry/Getty Images

Chewing sugar-free gum for 20 minutes stimulates saliva production, which washes away debris, neutralizes plaque-causing acids, and bathes teeth in calcium and phosphate to help rebuild enamel. This is especially smart if you take common drugs, such as blood pressure medication or antidepressants, which can cause dry mouth.

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8 Foods for a Healthy Smile

1 of 8

1. Salmon

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2. Crunchy Fruits and Vegetables

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3. Whole Grains

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4. Dairy

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5. Tap Water

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6. Lean Meat, Poultry, and Eggs

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7. Red Wine

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8. Sugarless Gum

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8 Foods for a Healthy Smile

1 of 8

1. Salmon

1 of 8

2 of 8

2. Crunchy Fruits and Vegetables

2 of 8

3 of 8

3. Whole Grains

3 of 8

4 of 8

4. Dairy

4 of 8

5 of 8

5. Tap Water

5 of 8

6 of 8

6. Lean Meat, Poultry, and Eggs

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7 of 8

7. Red Wine

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8. Sugarless Gum

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