24/11/2025
🦷 1. Eat Tooth-Friendly Foods
These help clean teeth, strengthen enamel, and promote healthy gums:
• Crunchy fruits & veggies: Apples, carrots, cucumbers, celery (help scrub teeth naturally)
• Leafy greens: Spinach, kale, methi, coriander (rich in calcium & folic acid)
• Dairy: Milk, curd, cheese (neutralize acids, strengthen enamel)
• Nuts & seeds: Almonds, sesame seeds (good calcium & healthy fats)
• Water: Rinse away food particles and bacteria
🚫 2. Limit Cavity-Causing Foods
These feed the bacteria that cause decay:
• Sugary snacks & drinks: Chocolates, candies, sodas, sweet tea/coffee
• Sticky foods: Dried fruits, caramel, jaggery-based sweets (stick to teeth longer)
• Frequent snacking: Keeps acid levels high in the mouth
👉 Tip: If you eat sweets, have them with a meal instead of between meals.
🪥 3. Choose Smart Snacks
• Instead of biscuits or chips → opt for cheese cubes, nuts, or fruit slices
• Instead of juices → drink plain water or milk
🍋 4. Protect Enamel from Acidic Foods
• Limit citrus fruits, vinegar, and sodas
• After acidic food or drink, rinse with water and wait 30 minutes before brushing (brushing immediately can wear enamel further)
💧 5. Stay Hydrated
• A dry mouth increases decay risk.
• Drink plenty of water (preferably fluoridated where available).
• Chew sugar-free gum to stimulate saliva after meals.
🧠 6. Nutrients That Support Oral Health
• Calcium & Vitamin D: For strong teeth and bones (milk, curd, ragi, almonds, sunlight)
• Vitamin C: For healthy gums (amla, oranges, guava, bell peppers)
• Phosphorus: (dairy, eggs, fish, lentils)
• Antioxidants: (green tea, fruits, veggies) – reduce gum inflammation
🕓 7. Timing Matters
• Have three main meals and limited snacks.
• Don’t nibble or sip sweet drinks all day — it keeps bacteria active constantly.
