Eat Your Way to Healthier Teeth

woman with great smile

We all know that sugar is not your teeth’s best friend. What your child eats can affect his dental health. Too much sugar from cookies, chocolates, candies, milk, and cake can lead to tooth decay. Refined carbohydrates from chips, bread, pasta, and pretzels are also to blame. How long they stay in the child’s teeth is the main culprit.

Regular visits to your trusted kids’ dentist can help keep your kids’ teeth strong and healthy. However, you can also do your share as parents and guardians. Everyone has a fair idea of what foods to avoid for healthier teeth. But do you know that some foods can strengthen your kids’ teeth as well?

Here are some foods to stack in your pantry to ensure the health of your kids’ pearly whites:


Instead of candies and gummies, give your kids some cut and diced fruits for snacks. Fruits that have high water content are ideal. The water in these fruits dilutes the effects of sugar in them and aids in the flow of saliva. Give your kids melons, pears, cucumber, strawberries, and cantaloupes, which have some of the highest water content among fruits.


healthy plate

Include crisp vegetables in your child’s diet. Vegetables that help clean your child’s teeth ad gums include raw carrots, cauliflower, celery, and green beans. Plants with high water content such as zucchini, lettuce, and celery are great options. Not only are these greens tooth-friendly, but they are also packed with vitamins and minerals that are essential for your kids’ growth. Celery, for instance, is high in fiber, Vitamin K, and potassium. Broccoli and other leafy vegetables such as kale and spinach also contain vitamins and minerals that are good for the teeth’s enamel.

Vitamin C

Foods rich in vitamin C can help strengthen your gums. It also fights the bacteria that cause gingivitis. Let your kids munch on some strawberries, limes, kiwis, cantaloupes, papaya, oranges, and grapefruits. These fruits are also a good source of collagen, which is essential in strengthening the teeth and gums.

Vegetables such as tomatoes and sweet potatoes are also excellent sources of Vitamin C. After eating foods rich in Vitamin C, wait 30 minutes before you brush your kids’ teeth. Citric acid is known to weaken the tooth enamel and makes the teeth prone to erosion.


Over the years, studies have shown that milk products are good for your oral health. Calcium found in milk products helps to build teeth and harden the enamel. Milk, which is rich in calcium, phosphate, and Vitamin D, lowers the acid level of the mouth and reduces the risk of tooth decay. On top of strengthening your child’s teeth, calcium also protects the teeth from acid and helps repair damaged enamel. Just do not forget to brush their teeth after drinking a glass of milk before bedtime.


Kids naturally love cheese and foods laden with some cheesy goodness. No kids can say no to a bowl of macaroni and cheese, grilled cheese, and a cheesy slice of pizza. Though it may sometimes drive you nuts, here’s some good news. Cheese is good for your child’s teeth. That’s because it contains casein, which coats the teeth with a film that protects and fends off harmful acid. Cheese also aids in saliva production, which helps wash away bacteria and sugar. Now, saying cheese when you smile makes more sense.

Plain Yogurt

The next time your kids scream for ice cream, give them low-sugar yogurt instead. Yogurt contains probiotic bacteria that help fight off bacteria that cause plaque and gingivitis. Yogurt also helps to balance the acid found in the mouth and helps fight bad breath. Plus, it is also rich in calcium, which is essential for a healthy set of teeth.

The higher the probiotics content of the yogurt, the better. If your child wants something sweeter, you can add some slices of the fruits mentioned above.

Nuts and Seeds

Nuts and seeds are excellent quick go-to snacks. Instead of snacking on a bag of potato chips, give your child a healthy bowl of nuts and seeds. You can buy them pre-mix, or you can make your own. Nuts and seeds contain vitamins and minerals that help protect your teeth. Nuts that are rich in calcium and phosphorus, such as peanuts, cashews, and almonds, protect the teeth’s enamel. Walnuts and sunflower seeds are rich in folic acid, which helps prevent gum diseases.


Eggs are a great addition to your kids’ diet. Eggs are loaded with essential nutrients such as protein, vitamin B12, selenium, and folic acid. The yolks are high in Vitamin D, which aids in the body’s absorption of calcium.

It is important to remember that everything should be taken in moderation. It will also help if your kids avoid foods with high sugar content or those that lower your mouth’s pH. Be sure to brush your children’s teeth regularly and visit a friendly dentist.

About the Author

Scroll to Top