10 Common Foods That Strengthen Teeth Enamel

By Tiffany Tseng. May 7th 2016

1. Dairy Products

Dairy products, such as milk, yogurt, kefir and cheese, have plenty of calcium and phosphorous that can help strengthen teeth enamel and help with re-mineralization. They also promote saliva secretion, which can have a preventative effect, as saliva protects teeth against bacteria and balances the mouth's pH level. For those who are lactose intolerant, enriched soymilk can be a good alternative as it usually also have added calcium.

2. Celery

Celery, considered an "abrasive" food item due to its high fiber content, can help protect teeth and its enamel by cleaning the surface of the teeth. Its fibrous nature also requires longer chewing time, which can promote saliva secretion and maintain a healthy pH level in the mouth. The gums, which are also integral to healthy teeth enamel, are also massaged in the chewing process to ensure its health.

3. Strawberries

Strawberries are full of antioxidants and vitamin C, which are important in maintaining the overall health of the oral cavity. Strawberries also have a natural exfoliating effect due to its malic acid content, and can also help whiten your teeth while removing enamel harming tartar. There is no need to actively rub the actual fruit on the teeth, however, as an excess of malic acid may actually do harm and dissolve tooth enamel. To keep your teeth enamel and oral cavity healthy, just incorporate strawberries in your diet, as a snack or a healthy dessert.

4. Vitamin D

Studies have shown that vitamin D is a nutrient that plays a key role in regulating proteins that create tooth enamel. Hence, foods rich in vitamin D, such as fish oil, cold water fish, or enriched egg yolks, are great for strengthening and possibly re-mineralizing tooth enamel. For example, canned sardines is a great super food, rich in vitamin D, for strengthening tooth enamel, as you can also eat the bones of the fish for added bone-strengthening calcium and fluoride.

5. Animal Protein

Most animal proteins, such as chicken and beef, contain phosphorus, which is a mineral essential to healthy tooth enamel. Indeed, when phosphorus is paired with calcium and vitamin D, healthy bones and teeth are created. Tofu may be an alternative option for vegetarians, as it contains a good amount of protein, and may also have the added benefits of calcium and magnesium.

6. Sesame Seeds

Sesame seeds are similar to celery in that it is also an abrasive food that can help "brush" the surface of teeth and remove bacteria causing debris. They are also high in calcium, which is important in bone and teeth formation, and are extremely easy to incorporate into the diet. Toss a handful of toasted sesame seeds on your next snack or meal, or blend it into your smoothie for some enamel protection.

7. Vitamin K

Essential for bone growth and mineral absorption, vitamin K can help strengthen teeth enamel when paired with vitamin D. Cruciferous vegetables, such as kale and broccoli, are high in vitamin K and other immune-boosting nutrients that can also contribute to healthier gums and teeth. Other great sources for this vitamin include egg yolks, hard cheese, pasteurized butter, fermented grains, and naturally-cured salami.

8. Parsley

Parsley has been used as a natural breath freshener for ages. This herb is known for its anti-bacterial properties and may help prevent bacteria that can lead to loss of tooth enamel. Next time, chew some parsley in place of sugary gum or breath mints; not only will it freshen your breath, it can also save your teeth from sugars that can deteriorate enamel.

9. Tea

Naturally high in antioxidants for a healthier oral cavity, almost all leaves that brew tea also contain fluoride, which protects tooth enamel from decay. Green tea, in particular, also contains the antioxidant polyphenol, which protects the teeth by preventing plaque from adhering to its surface. As an added bonus, freshly brewed tea may also help eliminate bad breath for a more presentable smile.

10. Water

Drinking water can ensure a clean mouth, as it washes away trapped debris between teeth that serves as a breeding ground for enamel harming bacteria. For the sake of your teeth, it is also advisable to swish and rinse the oral cavity with water after drinking or eating highly acidic or enamel-dissolving foods, such as alcohol, coffee, or lemons to keep the harsh foods from dissolving teeth surface and enamel. By keeping yourself hydrated, your body can also have a stronger immune system to potentially help ward off gum disease, which in turn, can be detrimental to tooth enamel.


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