HDG NEWS
Feed Your Smile: Our Complete Guide to Tooth Friendly Foods
2nd June 2025
Here at Hertfordshire Dental Group, we’re celebrating National Smile Month – the UK’s biggest oral health campaign designed to get people thinking about the importance of healthy dental habits. This year the theme for National Smile Month is Feed Your Smile – championing the importance of a good diet in caring for your teeth.
The harmful impact of sugary foods and fizzy drinks on dental health is well publicised - but here, we explore how the right foods can actively support strong, healthy teeth - nourishing and protecting your smile from the inside out.
We’ve put together a handy guide of all the nutrients needed to promote optimal dental health – including a complete A-Z of foods that are great sources of strong tooth-boosting benefits.
The Link Between Diet and a Healthy Smile
Your diet plays a key role in keeping your teeth strong and your gums healthy, thanks to essential vitamins and minerals that help protect and promote good oral health:
Calcium - (found in things like milk, cheese & yoghurt) helps strengthen enamel and prevent decay.
Phosphorus – (found in poultry like chicken & turkey) helps the body absorb calcium to strengthen teeth by protecting and rebuilding tooth enamel.
Vitamin C - (found in things like citrus fruits) supports gum health and helps prevent gum disease.
Vitamin D – (from things like fatty fish, egg yolks, and sunlight!) helps the body absorb calcium and phosphorus, and reduces the risk of tooth decay.
Fluoride – Often found in water – it’s the ultimate mineral for preventing tooth decay and building strong teeth. Fluoride also naturally occurs in certain foods, including canned fish, raisins, and potatoes.
I’m dairy-free – how can I get enough calcium?
Dairy products are well-known sources of calcium, phosphorus, and vitamin D - essential nutrients for strong teeth and bones. However, plenty of non-dairy foods can provide these benefits.
To maintain a healthy calcium intake, incorporate foods like sardines, curly kale, watercress, sesame seeds, and tahini into your diet. Additionally, opt for plant-based milks that are fortified with calcium to ensure you're meeting your daily needs.
Our Complete A-Z of Tooth Friendly Foods
If you’re looking for more ways to top up on those essential tooth-boosting nutrients - we’ve put together a handy list of good things to incorporate into a balanced diet - some may surprise you!
Almonds – They’re low in sugar, and high in calcium which helps strengthen enamel.
Broccoli – It helps protect enamel from acids, and strengthens teeth with its calcium content.
Cheese – Most varieties are rich in calcium and casein, which strengthen enamel and reduce the effects of harmful bacteria in the mouth.
Dark Chocolate – It contains natural compounds that fight bad bacteria and strengthen enamel. (Opt for over 70% cocoa and no-added sugar varieties!)
Eggs – They’re a great source of Vitamin D, which is essential for calcium absorption.
Fish – Canned salmon or sardines are a great source of calcium, plus they are high in Vitamin D and Omega-3 for gum health.
Green Tea – It contains antioxidants that fight bacteria and bad breath.
Herbs – Like parsley and basil - contain antibacterial properties that support gum health.
Iceberg Lettuce – It contains vitamins that boost oral health and its high water content helps support digestion.
Juniper Berries – They contain antibacterial properties that help fight oral bacteria when consumed in moderation.
Kiwi Fruit – They’re high in vitamin C, promoting healthy gums and reducing inflammation.
Leafy Greens – Veggies like spinach and kale are packed with vitamins that boost oral health.
Milk – It helps protect teeth by strengthening enamel with its high calcium and phosphorus content, while also neutralising acids in the mouth.
Nuts – As well as being calcium rich, some nuts like Brazil nuts also contain selenium, which helps fight bacteria that can lead to gum disease.
Onions – They contain sulphur compounds that kill harmful bacteria.
Pulses – Things like lentils and chickpeas contain important minerals like phosphorus and calcium, which help strengthen enamel and support overall oral health.
Quinoa – A low sugar, low-acid whole grain containing oral health-boosting calcium, phosphorus, and magnesium.
Rice – Whole grain rice contains phosphorus, which strengthens enamel. Rice pudding can also be a good source of calcium.
Sesame Seeds – Along with Tahini (sesame seed paste) are rich in calcium, while their natural oils help support gum health and reduce plaque buildup.
Tofu – Made from soybeans, it’s a great vegan alternative for healthy teeth because it's rich in calcium and phosphorus.
Unsweetened Raisins - Contain phytochemicals that fight cavities.
Vanilla – The natural extract contains antibacterial properties (avoid vanilla-flavoured products packed with sugar).
Watermelon – It offers a vitamin C boost while its high water content helps to cleanse gums.
Xylitol – A natural sweetener found in some fruits and sugar-free gum, it helps reduce cavities by inhibiting bacterial growth.
Yogurt – It’s full of calcium and probiotics that support oral health.
Zucchini (or courgette!) – A fibrous, hydrating vegetable that promotes saliva production.
Keeping up with a solid oral health routine is just as important as eating well when it comes to maintaining strong teeth and healthy gums. National Smile Month is the perfect time to refresh our daily habits and make sure we're giving our smiles the best care possible! A great oral hygiene routine includes:
Brushing twice a day with fluoride toothpaste to strengthen enamel and keep plaque at bay.
Cleaning between teeth using floss or interdental brushes to prevent gum disease.
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Regular dental check-ups to catch any potential issues early and stay on top of oral health.
By combining these simple habits with a balanced diet, we can protect our teeth from daily wear and tear and keep our smiles looking bright and healthy for years to come. If you’re ready to give your teeth some TLC, why not get in touch to book an appointment with Hertfordshire Dental Group in Ware or Hertford today.
