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Foods to Keep Your Teeth Healthy

Photo of healthy food for a perfect smile

Consuming dairy products that are rich in calcium and keeping away from sugary treats can help your teeth keep healthy. What we often disregard is that some foods that are otherwise healthy can have a negative impact on your teeth. So, while regular brushing and dental hygiene is essential for a healthy, pretty smile, balancing your diet, so that you eat enough food that is beneficial for your teeth and limit the number of foods that could damage them, is also important. How and when you eat certain foods also plays a role. King’s College London Dental Institute conducted a study including more than one thousand people between ages of eighteen and thirty to find any links between dental erosion and diet habits. The results – consuming foods that are highly acidic, like apples, slowly throughout the day can cause tooth erosion, while eating them at meal times is much safer.

Foods that are beneficial to your teeth

Tooth enamel is a highly mineralised substance that makes up the outside of your teeth and is the first line of defence against decay. It is the hardest substance in the human body, but it is susceptible to degradation, which can lead to tooth sensitivity and cavities. Consuming calcium rich foods can strengthen your enamel and help protect your teeth, while eating foods high in vitamin D helps absorbing the calcium needed for your teeth.

Healthy options:

  • Foods high in vitamin D. Most fish, mushroom and egg yolks are foods that contain a high amount of the vitamin your body needs to absorb calcium that strengthens your enamel and protects your teeth
  • Foods high in vitamin C. Sweet potatoes and red peppers are a good source of vitamin C, which keeps your gums healthy. Healthy gums are key to maintaining healthy teeth. Citrus fruits like lemons, oranges and grapefruits are also high in vitamin C, but be mindful of their acidity.
  • Foods high in calcium. Leafy green vegetables like spinach, kale and broccoli are splendid ways to boost your calcium intake, which helps protect your enamel layer and your teeth healthy. Dairy products like milk, cheese and yogurt are also good choices, but also have a high saturated fat content, so go for the low-fat variety. Hard cheese is particularly helpful as it also neutralizes the acidity in your mouth.
  • Healthy foods with a crunch. Raw vegetables like celery, carrots and peppers and raw fruits like pears, apples have a crunchy, fibrous texture that physically scrubs and cleans your tooth surfaces and helps keep your teeth healthy. Crunchy vegetables, fruits and nuts also require a lot of chewing which stimulates saliva production. Saliva neutralizes bacteria found in your mouth. Rinse your mouth after eating to help prevent the acidity effect of some of the fruits mentioned.


Foods that are not good for your teeth

A film of bacteria called plaque covers your tooth surfaces and your gumline after ingesting food. Plaque degrades sugars in your oral cavity and produces acid that causes tooth decay and gum disease. Brushing regularly and using dental floss prevent plaque build-ups, but avoiding food that is highly acidic and high in sugar content also helps keep your teeth and gums healthy.

Unhealthy options:

  • Carbohydrate food. Pasta, potato chips or white bread mostly contain carbohydrates that are processed into sugars when we digest the food. Sugar is a breeding ground for acid producing bacteria when food particles linger in our oral cavity.
  • Soda, fruit juices. Drinking such beverages often and over longer periods of time creates lengthy exposure of our teeth to sugar and acid.
  • Hard candy. Hard candy takes a considerable amount of time to dissolve in out mouth, all the while exposing our teeth to sugar and acid which cause decay to the enamel layer.
  • Overdoing citrus. Lemons and oranges are excellent sources of vitamin C needed for healthy gums, but also create high acidity in your oral cavity. Balance your consumption of citrus fruits to avoid such situations.
  • Hard food. Food that is hard to chew like nuts, corn on the cob or even ice should be treated with care. You can easily crack your tooth while biting down on crunchy food like that
  • Food that stains teeth. Many people enjoy a cup of coffee or a glass of red wine, but prolonged exposure to those beverages leaves stained teeth. Stains are not harmful directly, but aggressive methods of cleaning them can wear down the enamel layer and cause further complications.


Any kind of food can cause tooth problems if you don’t regularly brush your teeth and maintain oral hygiene. These problems do not occur overnight, so when you feel the urge to eat something sweet, here is some advice. Do not overindulge, but rather show some restraint. Mix the sweets with different food to easier neutralize the acid. Help wash away any remaining bits and pieces of food by drinking some water after eating. Brush your teeth, but remember to wait at least 30 minutes, because acidic food weakens the enamel coating and it is more likely you will damage it by brushing immediately after the meal. If you don’t have a toothbrush handy, a piece of sugar-free gum will also help. Follow that advice and your teeth should be healthy and your smile picture-ready. If everything doesn’t go as planned you can always use THIS – your perfect smile.

A list of healthy foods for that perfect smile:

  • Foods high in vitamin D. Most fish, mushroom and egg yolks.
  • Foods high in vitamin C. Sweet potatoes and red peppers.
  • Foods high in calcium. Leafy green vegetables like spinach, kale and broccoli.
  • Healthy foods with a crunch. Raw vegetables like celery, carrots and peppers.

If that’s not enough, you can read more about food tht’s good for your teeth here –

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8 Tools For a Great Smile

Have a nice smile tools

The Oral Tools You Need for a Beautiful Smile

Visiting the dental care aisle can be overwhelming due to the sheer number of available products. However, you can ensure you have a bright, healthy smile with the following tools.

As you browse through the dental care aisle of your local grocer, pharmacy or big box store, you will be inundated with products guaranteeing a beautiful smile. For example, the choices of dental floss are large. Do you want traditional floss or tape? Should it be unwaxed or waxed? In addition to floss, there are oral irrigators, over the counter tooth whitening systems, mouthwashes and so much more. Finally, you will see different types of toothbrushes and tongue scrapers, all saying they will give you a beautiful white smile and a healthy mouth.


A Tool Kit for a Healthy Smile

The first thing to look for when shopping for oral products is the seal of acceptance by the American Dental Association. This seal indicates that all of the claims made by the company on their labeling and packaging has been verified as true by the American Dental Association. This means that these products are trustworthy and will do what they claim to do. This is the first thing to look for when shopping for oral care products.

Let’s take a look at that eight basic dental products that you need to maintain a healthy mouth and a beautiful smile.

1. Toothbrushes – When you are shopping for a toothbrush, you will see that there are three different hardnesses – soft, medium and hard. Most dentists recommend using a soft-bristled toothbrush because medium or hard bristled toothbrushes are too abrasive to the gums and can result in damaging your gums and cause bleeding. In addition to this, there are electric toothbrushes on the market. Many people brush their teeth using a sawing motion that is too rough. An electric toothbrush uses gentle circular motions to remove plaque and prevent scrubbing. An electric toothbrush often provides better results. This type of toothbrush is preferred by arthritis sufferers and those who have health conditions which affect their hands. Whether you use a manual or electrical toothbrush, opt for one that’s size and shape fits your mouth to ensure a comfortable, effective and easy clean.

2. Toothpaste – You want a toothpaste that contains fluoride. Flouride helps to prevent tooth decay by strengthening the enamel on the teeth. Many kinds of toothpaste have other ingredients that help to fight plaque build-up, tartar, bad breath, gingivitis and tooth sensitivity. Other kinds of toothpaste may contain whitening agents to help make your teeth whiter. Care should be taken when using these products as the whitening agents can break down tooth enamel. If you have any questions, talk with your dentist and ask which toothpaste you should choose.

3. Dental Floss – Regular flossing is essential for healthy teeth and gums. You should floss at least once a day; however, it is recommended that you floss twice a day. Flossing helps to remove food particles that have become trapped between the teeth. These food particles can damage tooth enamel, increase the risk of gum disease and tooth decay and reduce the amount of plaque between the teeth. Dental floss is available in both waxed and unwaxed. Those whose teeth are close together should opt for waxed floss or flossing tape. the products glide easily between the teeth. There are many different flavors to choose from; so, pick a flavor that you enjoy such as cinnamon or mint. If you find a floss that you like, stick with it because changing brands can cause you to avoid flossing.

4. Dental Sticks and Picks – If you are having difficulty using floss, a dental pick or a dental stick can help. These, along with mini brushes can help remove plaque in and around your tooth as well as between your teeth. Use these products gently to avoid damaging your gums or your tooth enamel.

5. Oral Irrigators – An oral irrigator blasts water between your teeth to help remove food from hard to reach areas between and around your teeth. This device is a great choice for teenagers, those with braces and fixed partial dentures. An oral irrigator does not replace regular toothbrushing or flossing. Instead, it should be used in conjunction with these products. When shopping for an oral irrigator, look for one that allows you to regulate the water pressure for best results.

6. Tooth Whitening Products – The best way to maintain a beautiful white smile is to visit your dentist and get a custom fit whitening tray. Tooth whitening products use peroxide to bleach your teeth. Over the counter products like whitening strips can give you great results; however, they are not as strong as custom fit whitening trays and products. Additionally, the whitening strips can completely cover the teeth and gums, which can cause gum sensitivity.

7. Mouthwashes and Smile Veneers – There are different types of mouthwash on the market. Each type is specialized to handle different types of dental problems. For example, some mouthwashes help to reduce plaque and the risk of gingivitis. Other mouthwashes contain additional fluoride to strengthen tooth enamel and prevent cavities. Others are used to mask bad breath or moisturize your mouth. Talk with your dentist to determine the best type of mouthwash for you. There is also another option to get a great smile – smile venners. Smile veneers are some kind of tooth stickers which you can fasten on your own teeths and get a great smile. You can check our review of smile veneers on our homepage.

8. Tongue Scrapers – Your tongue is teeming with bacteria that can cause bad breath. A toothbrush cleans your teeth but does not do a good job of cleaning the tongue. Instead, opt for a tongue scraper to remove the most bacteria and lower the risk of bad breath. It is important to note that several studies have shown that cleaning your tongue with a toothbrush will remove approximately 70 percent of bacteria and lower bad breath by up to 70 percent.

Even with all the products on the market, you still need to see your dentist regularly. At your appointment, your dentist will check for cavities, gum disease, bite problems or other health issues like sleep apnea and oral cancer. Finally, cavities and dental infections often do not have any symptoms until they worsen. Seeing your dentist regularly can help to prevent these issues from worsening.

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DIY Teeth Whitening

man with a perfect smile

The white teeth is a universal sign of beauty and health. It is not surprising that more than $11 billion was spent on teeth whitening products in the US alone. Another interesting fact is that over $1.4 billion of that revenue was spent on the homemade alternatives.

The white teeth sure look healthy, however, if you use various chemicals to achieve that look, you are still damaging your well-being. As we want you to be healthy and stay away from those toxic chemicals we will present you with the natural and safe alternatives for teeth whitening.


What makes the teeth look yellow?

There are many factors at work for the teeth to become yellowish and lose their white shine. There are some foods that can dye your enamel (the outer layer of your teeth). Furthermore, the plaque made from the bacteria is another reason for your teeth to look that way. Sometimes the yellow teeth color is also due to the enamel-eroding away and exposing the underlying dentin. Dentin is a yellow bony tissue, lying underneath the enamel.

The 7 ways of naturally whitening your teeth

  • Oil Pulling

Oil pulling is a natural Indian method, used to improve oral hygiene while removing the toxins from your body. It includes moving oil around in your mouth to eliminate the bacteria causing the plaque, causing your teeth to look yellow.

Generally, Indians used sesame or sunflower oil, yet any type of oil will do the trick. Coconut is a popular choice as it has good taste and includes many other health benefits. It is also full of lauric acid, known for its effects of reducing inflammation and killing bacteria.

Some studies have concluded, that daily oil pulling effectively decreases the number of bacteria in the mouth, all while reducing plaque and gum disease.

While there is no official proof that oil pulling whitens your teeth, it does help reduce the reasons that make the teeth yellow. Despite that, there are many people who claim oil pulling has made their teeth whiter and brighter. All in all, it is a safe practice, definitely worth a try.

To oil pull, take one spoon of coconut oil and push and pull the oil around your mouth. As coconut oil is solid at room temperature, you may need to sit tight for a couple of moments, for it to soften. Exercise the oil pulling for 15-20 minutes.

After you are done, make sure you spit the oil into a toilet or a garbage can, as it can become solid again, causing a blockage in your drain pipes.

Unlike most of the teeth whitening techniques, oil pulling doesn’t involve acid or any other substance that erode the enamel. Therefore it is safe to do daily.

  • Brushing With Baking Soda

Baking soda has natural whitening effects, making it a popular component of commercial toothpaste. It is an abrasive that can help remove surface stains or teeth, making them look whiter. Furthermore, it creates an alkaline environment, preventing the growth of bacteria in your mouth. It is not a substance that will whiten your teeth overnight, however, you should see the difference in the look of your teeth over time.

Again, there is no scientific proof that baking soda whitens your teeth, but several studies concluded that toothpaste with baking soda has a notable whitening outcome. Furthermore, the effect only gets stronger with larger concentrations of baking soda in the toothpaste.

There were also studies that showed that toothpaste containing baking soda lessened the teeth plaque more efficiently than toothpaste without it.

To use baking soda, stir 1 tablespoon of baking soda with 2 teaspoons of water, and brush your teeth with the mixture. You can repeat this a few times per week.

  • Hydrogen Peroxide

This chemical is a natural bleaching ingredient that also reduces the bacteria in your mouth.

Actually, people have been using it throughout time to disinfect various wounds, due to its anti-bacterial features.

There are many commercial whitening solutions that contain high amounts of hydrogen peroxide, however, you will apply a much smaller amount of it at home.

Sadly, there are no studies to prove the results of brushing your teeth with hydrogen peroxide by itself. However, several studies were done on toothpaste containing baking soda and hydrogen peroxide. One study showed that toothpaste with baking soda and 1% hydrogen peroxide resulted in much whiter teeth on average.

There is a concern though in regards to the safety of hydrogen peroxide. The heavily diluted concentration appear safe, however, stronger concentrations can lead to irritated gums and sensitive teeth. There are some concerns that high amounts of it could lead to cancer, but this was never proven.

You can use hydrogen peroxide as a mouthwash before you start brushing your teeth. Check your concentrate to be a 1.5% or 3% solution, so you avoid any side effects.

The most common concentration available stands at 3%. The substance can easily be diluted to 1,5%, by combining equal amounts of water and hydrogen peroxide.

Another way of using hydrogen peroxide is to mix it with baking soda, creating a toothpaste.

Use 2 teaspoons of hydrogen peroxide and combine it with 1 spoon of baking soda, making your own toothpaste. Limit its use to a few times per week as it can otherwise erode your tooth enamel.

  • Apple Cider Vinegar

Apple cider vinegar is an organic remedy used for centuries to disinfect and clean different materials in a natural way. Its main ingredient, the acetic acid, is a natural enemy to bacteria. The antibacterial property of apple cider vinegar makes it extremely useful for mouth cleaning and teeth whitening.

There was a study that showed apple cider vinegar does have a whitening effect on teeth. But it was also concluded that it may also soften the teeth.

To use apple cider vinegar as a mouthwash, dilute it with water and push and pull it around your mouth for a couple of minutes. After you are done, make sure to rinse your mouth with water.

You should not use that method every day as it can erode your teeth enamel. Also limit the amount of time you treat your teeth with it, as it is quite powerful.

  • Fruits and Vegetables

A diet, high in fruits and vegetables has great benefits for your teeth and overall health. Fruits and vegetables are not a substitute for brushing your teeth, but they can help with reducing the plaque, especially if they are raw and crunchy.

Among them, strawberry and pineapple are most commonly claimed to have whitening effects on the teeth.

  • Strawberries 

Using a combination of strawberries and baking soda you can whiten your teeth in a natural way. The method was even endorsed by many celebrities.

The malic acid in strawberries will take care of the discoloration on your teeth and the baking soda will deal with the stains.

While the method still isn’t completely backed up by science, there is a study that showed the mix of strawberry and baking soda can produce some change in the teeth color. However, it is greatly inferior to other commercial methods.

To use this natural mixture, just crush some strawberries and mix them with baking soda.

If you decide to try this method, limit it to a few times per week, as the combination of strawberry and baking soda could damage your tooth enamel.

  • Pineapple

A recent study showed that a toothpaste that contains bromelain, a substance also found in pineapple, removes tooth stains a lot more efficiently than regular toothpaste.

However, there is no scientific proof that eating pineapple can have the same effect.

  • Prevention

Even though your teeth will become more yellow as you age, you can still do a lot to slow down that process and have your teeth stain-free.

Avoid Staining Food and Drinks

Limit your input of coffee, red wine and soda as they are all well-known to cause tooth stains. It still doesn’t mean you have to completely exclude them from your diet. You should just be mindful of your daily consumption of those beverages. You should also consume them using a straw so you can prevent the direct contact with your teeth.

Furthermore, brushing your teeth after consuming those beverages will limit their effects on your teeth. Also, avoid smoking or chewing tobacco as both can cause your teeth to become yellow.

Limit Your Sugar Intake

If you want your teeth to be white, limit the amount of sugar in your diet. If you consume y lot of sugar you are also feeding the bacteria responsible for plaque and gingivitis.

After you consume a sugary treat, always brush your teeth to negate the negative effects of sugar.

Eat plenty of calcium

If you consume enough calcium you can protect your enamel, so it doesn’t erode and expose the underlying dentin which is yellow. You can do that by enjoying calcium-rich foods such as milk, cheese, and broccoli.

  • Brush and floss regularly 

You shouldn’t underestimate the benefits of regular brushing and flossing. Even though tooth discoloration sometimes comes with age, it is mostly a consequence of plaque build-up.

If you brush and floss on a daily basis you can prevent that from happening. Toothpaste removes your tooth stains and flossing deals with bacteria, responsible for the plaque.

Another thing to remember is to regularly visit your dentist to keep your health in check.

Unproven Whitening Methods

There are some other natural teeth whitening techniques that have been scientifically backed to determine their effects and safety.

Some of them include:

Activated charcoal – Brushing your teeth with charcoal is claimed to pull toxins out of the mouth and removes the tooth stains.

Kaolin clay – Using this method supposedly removes the tooth stains.

Fruit peels – Some claim, that rubbing orange, banana or lemon peels on your teeth makes them whiter.

There are some people who support those methods, however, they were not studied enough to evaluate their effectiveness and side effects when it comes to teeth whitening.


There are many natural methods to whiten your teeth. Most of them gently remove the surface stains on the teeth. But keep in mind, that doctors often offer treatments that are much more effective and are appropriate for severe tooth discoloration. If you don’t have the proper budget to whiten your teeth you can always choose a cheaper option like smile veneers or other similar products.

Below is a list of some of the best ways to naturally whiten your teeth:

  • Pulling Oilancient indian method to impove your oral hygiene by moving oil around in your mouth
  • Using Baking Soda – You’ll find baking soda in almost every toohpaste. It helps remove stains from your teeth
  • Think of Hydrogen Peroxide – It reduces bacteria in your mouth and has a natural whitening effect
  • Do it with Apple Cider Vinegar – Apple cider vinegar has been used to disinfect and clean any material you can imagine. It acts as a super powered bateria killer in your mouth.
  • Eat Fruits and Vegetables – If you are going to eat lots of food your teeth is going to be healthy, a perfect smile is guaranteed.