Teeth staining and erosion are common occurrences, and the food one eats is a major determining factor. Foods and beverages like ice, tea, coffee, sugar, and starches can cause enamel erosion and gum problems. Although whitening treatments and other dental procedures can help improve one’s smile, consuming certain foods promotes good oral health. Here are 16 foods to include in one’s daily nutrition plan for healthy white teeth and gums:

• Strawberries:Strawberries contain malic acid, which is a common bleaching agent found in many toothpastes. This can help reduce discoloration on the tooth surface. However, it is important to note that strawberries also have a rich citric acid content, which may weaken the enamel. Therefore, one must wait at least 30 minutes after consuming strawberries (or other citrus-rich foods) to brush teeth.
• Watermelon: Watermelon is also another great source of malic acid, which can help whiten one’s teeth and improve saliva production. Saliva washes off food and debris from the mouth, which can help avoid discoloration and prevent tooth decay.
• Pineapple: Teeth are covered in a layer of pellicles, which are salivary proteins. While they help protect the teeth, they also absorb food pigments, which can cause staining. Due to their sticky nature, pellicles can increase the accumulation of bacteria in one’s mouth, leading to plaque formation and tooth decay. Pineapple is a rich source of a proteolytic compound called bromelain, which can break down proteins in the pellicle layer and prevent tooth discoloration.
• Papaya: Papaya contains another proteolytic enzyme called papain, which can help break down proteins in the pellicle layer to prevent plaque formation and reduce stains.
• Dairy: Dairy products such as milk, yogurt, and cheese contain lactic acid, which can also help make teeth appear whiter. This is because they aid saliva production, which can reduce the occurrence of cavity-causing bacteria in the mouth. Additionally, dairy products contain casein, which uses calcium phosphates to reduce cavities and prevent plaque buildup to maintain good oral health.
• Water: While water has no nutritional value, it is important to ensure the daily functioning of one’s body. Saliva is almost entirely made up of water and is important to ensure optimal dental health. Water may also contain minerals such as fluoride, which can protect against tooth decay and gum disease. Furthermore, swishing water in the mouth after eating or drinking pigment-rich foods and beverages can help maintain a healthy, bright smile!
• Sugar-free gum: Chewing sugar-free gum can improve saliva production and remove food stuck in the crevices of the teeth. It can also help neutralize and remove acids that form when one consumes food, helping to protect one’s teeth and gums.
• Baking soda: One can also use a paste made of baking soda and water to scrub away plaque from the surface of the tooth and reduce discoloration. Baking soda is mildly alkaline and mildly abrasive, which helps it neutralize the effects of acids in the mouth and improve oral health.
• Broccoli: Broccoli is a rich source of fiber and iron. Fiber helps reduce inflammation in the mouth, while iron helps create a protective barrier over one’s teeth against abrasive, acidic foods and beverages. Due to its texture and fiber content, broccoli can also help mildly scrub the surface of the teeth while chewing, which can help reduce bacteria and discoloration.
• Apples: Apples are a rich source of malic acid and can improve saliva production, which can help protect against tooth decay. Due to their texture and fibrous nature, they are also slightly abrasive, which can help scrub the teeth to reduce discoloration.
• Celery: Celery is a great source of vitamins A and C, which can help strengthen the enamel. Chewing on a stick of celery also helps massage the gums and improve saliva production, which can help clean up food residue in the mouth.
• Basil: Basil is a delicious herb with natural antibiotic properties. It can help reduce the production of plaque in the mouth. It can also reduce the occurrence of bacteria in the mouth to prevent staining of the teeth.
• Carrots: Carrots contain vitamin A and keratin, which can strengthen the enamel and improve tooth and gum health. Due to their crunchy, fibrous texture, they also aid in removing plaque and bacteria from the mouth and improve saliva production.
• Onion: While this may seem counterintuitive given the strong smells associated with onions, they are laden with antibacterial and antimicrobial properties that can effectively kill bacteria to prevent tooth decay. This doesn’t mean one needs to bite off a piece of raw onion. Add onions to everyday meals such as sandwiches, salads, curries, or burgers to reap the health benefits.
• Kiwi: Kiwis are a powerhouse of nutrients. They are rich in fiber, calcium, and vitamin C. Fiber helps keep the teeth and gums clean, and calcium fortifies the enamel to prevent erosion and cavities, keeping the teeth looking pearly white!
• Seeds and nuts: When chewed, seeds and nuts are slightly abrasive, which can help scrub the tooth enamel of any stains and make it appear cleaner and whiter. They are also a good source of calcium, which improves enamel strength. Some seeds and nuts that can improve oral health include walnuts, sunflower seeds, cashews, almonds, and sesame seeds.