Since childhood we’ve been taught that the major steps towards maintaining a healthy smile and strong teeth include brushing, flossing and regularly visiting your dentist. However, there’s a new factor that should be added into the mix: food. Nutrition also plays a part in the health of your teeth. Find out what foods you should include in your daily diet to keep your pearly whites happy.

Calcium and vitamin C don’t just build strong bones, they build strong teeth, too. People who consume at least 800 mg of calcium daily have been medically proven to be less likely to develop or suffer from gum disease. Because 99% of the calcium in the human body is made up of bones and teeth, having the right levels of calcium can go a long way in the life of your smile. Be sure to load up on foods such as cheese, yogurt and milk, which will strengthen the bones in your jaw that are responsible for holding your teeth in place. Women should take in more calcium because of conditions such as osteoporosis—1,000 mg per day is recommended for women younger than 50 years of age and 1,200 mg for those 50+. Vitamin C plays a role in the health of your gum tissue and acts like cement in holding the cells all together. Drinking plenty of orange juice daily can reduce your risk for gum disease.

Because many of the drinks we consume daily contain lots of harmful sugars and acids, exposing them to our teeth can make them prone to eroding and damaging the tooth enamel, which can make your teeth weak. To protect your teeth while sipping your favorite sodas, energy drinks, juices and other beverages, practice drinking with a straw. This method allows you to enjoy your drink without exposing your pearly whites and preventing early tooth decay. This rule should also include beverages that are considered diet or sugar-free. Better to be safe than sorry.

Not only is tea good for the inside of your body, it can benefit your smile as well. The polyphenols and other antioxidant properties contained in tea work effectively in preventing plaque from gathering on your teeth and help to reduce your chances of developing cavities and gum disease. Some teas also contain fluoride, which helps prevent tooth decay and promotes natural health of the teeth.

When it comes to your food in your daily diet, eating a helping of carbohydrates during your meals can also aid in maintaining a beautifully healthy and strong smile. The key here is to eat foods rich in carbs during mealtimes instead of as snacks. As helpful as carb can be for your teeth, eating too much of them can work against you. Snacks such as potato chips and cookies can damage the teeth and gums, while other carb-friendly foods like bread and crackers have a more chewy texture that is easier on your gums and teeth. These foods tend to stick to the teeth, which can effectively rub off bacteria. When eating carbs during meals you produce more saliva, which also helps wash away remaining food particles that tend to stay on your teeth and develop into cavities.

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