You’ve probably heard the saying that the mouth is a window into the whole body. In fact, diseases that affect the entire body may first be noticed in your mouth. Prevent periodontal disease and keep your mouth and teeth healthy with the right diet. These 7 healthy foods will protect your grin and have you showing off your beautiful, bright smile every chance you get!

Add these foods to your diet for healthy teeth.

1. Cheese

Cheese lovers, rejoice! This dairy product can help prevent cavities, according to a study published in General Dentistry. The researchers looked at the effect of milk, cheese, and sugar-free yogurt on the participants’ dental plaque pH. The higher the pH level is above 5.5, the lower the risk of developing cavities. Participants who ate cheese had a rapid increase in pH level, “suggesting that cheese has anti-cavity properties.”

2. Green tea

A 2012 study found that the benefits of green tea extend well beyond weight loss, lower cholesterol, and anti-aging. Green tea can improve your tooth and gum health, too. The study found a positive correlation between daily green tea intake and periodontal health. Replace one of your daily cups of coffee with some green tea instead. Embrace the Zen, and your teeth will thank you.

3. Sweet potatoes

The vitamin A in sweet potatoes can give your smile a boost. “Vitamin A is vital for salivary function, which buffers the pH of your mouth, helping to prevent tooth decay,” Greg Gelfand, DDS, told Reader’s Digest. 

4. Strawberries

One of our favorite summer foods is also a natural teeth whitener. The malic acid in strawberries actually whitens the enamel of your teeth as you eat them. Even better: The polyphenols in strawberries could protect against oral cancer, according to a review from the Journal of Dentistry.

5. Almonds

Almonds contain plenty of calcium and protein to help strengthen your teeth. Plus the healthy fats in almonds help keep your hunger at bay. But make sure to choose slivered almonds rather than whole ones. Whole almonds are much harder and can potentially fracture your teeth, says Women’s Health.

6. Salmon

The phosphorus found in salmon is essential for the development and maintenance of bones and teeth. In addition, salmon’s omega-3 fatty acids are an excellent source of vitamin D, which strengthens your teeth and jaw bones. Start incorporating the fish into your weekly diet.

7. Spinach

Dark, leafy vegetables like spinach are chock-full of health benefits. According to the Cleveland Clinic, foods with vitamin E and vitamin C can help your body repair damaged tissue and prevent gingivitis. Spinach has both vitamins E and C. Blend the superfood into this green smoothie from Purely Kaylie and drink up!

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