15 foods to whiten teeth naturally

“Your smile is your business card”. Most people have heard this phrase and agree that taking care of oral health is essential.

However, keeping your teeth very white – which guarantees a much more beautiful smile – is not always easy. Many people have doubts about what they can do, and what kind of food/habits to avoid.

Brushing your teeth always after meals, flossing are some of the fundamental measures to ensure healthier and more beautiful teeth, but the good news is that some foods can help, as they act almost as “natural whiteners” of the teeth. And best of all: it’s not difficult to include them in the diet.

Below you know these foods and also the guidelines of a dentist on how to maintain the health and beauty of your teeth.

1. Broccoli

Juliana Rossi, a dentist specializing in cosmetic dentistry, explains that broccoli contains iron and calcium, which together form a barrier that protects tooth enamel. “Also, because broccoli is crunchy, it stimulates saliva production, helping to reduce stains on your teeth,” she says.

A study by the Faculty of Dentistry of Bauru, published in the European Journal of Dentistry, found that this “barrier” reduces the contact between acidic foods and drinks with the enamel of the teeth, thus leaving them whiter.

2. Cheeses

A study published in the journal General Dentistry found that consumption of cheese – cheddar in particular – increases saliva production and forms a protective barrier on tooth enamel.

According to Juliana, cheese can help make teeth whiter, as casein is a type of protein found mainly in this food. “It helps repair tooth enamel, along with calcium and phosphorus – which are also present in dairy products,” she says.

The expert adds that hard cheeses, such as Parmesan, are good for whitening, as they increase the flow of salivation – which helps to eliminate food debris and neutralizes the ph of the mouth.

3. Raisins

A University of Illinois study, presented at an annual meeting of the American Society for Microbiology, found that seedless raisins can prevent bacteria that cause tooth decay and periodontal disease. In addition, this type of food also protects teeth from plaque buildup.

Juliana points out that raisins increase saliva production levels. “This wash helps to rinse away plaque and prevent plaque buildup,” she says.

In this way, it is another type of food that can help with mouth hygiene and in the search for whiter teeth.

4. pineapple

Pineapple can help whiten teeth, according to Juliana, because it contains an enzyme called bromelain, which acts as a natural stain remover.

A study, published in the International Journal of Dental Hygiene, found that the enzyme bromelain can help to get rid of stains on the surface of teeth without being harmful to enamel.

“Bromelain also helps to break down plaque – a kind of film of bacteria that builds up on the surface of teeth. Plaque bacteria produce acids that can demineralize tooth enamel and lead to decay.

5. Strawberry

Strawberry is a great option for those who want to keep their teeth white. “The fruit contains malic acid, a natural astringent that helps remove stains,” says Juliana.

In addition, it has vitamin C, which helps to fight the accumulation of plaque, as highlighted by the specialist.

6. Spinach

This is another food that can help make teeth whiter, according to Juliana. “Spinach cleans your teeth naturally, as it is rich in fiber, as well as increasing salivary flow,” she says.

7. apple

According to Juliana, as the fruit is fibrous, it cleans the teeth with each bite, in addition to stimulating salivary flow.

8. pear

This is another fruit that brings great benefits to oral health, as, according to Juliana, it helps to eliminate bacterial plaque, “since it is fibrous and cleans the teeth naturally”.

“The pear also increases the salivary flow and thus protects the teeth against cavities and gum disease”, adds the dentist.

9. Cucumber

Juliana explains that cucumber promotes the production of saliva which, together with the natural fibers in food, cleans teeth and removes bacteria.

10. Milk

The specialist highlights that milk and its derivatives are foods rich in proteins, calcium, phosphorus and lactic acid. “They help fight bacteria and strengthen teeth, enhance remineralization of teeth and contain calcium,” she says.

11. Ginger

Juliana points out that ginger is a strong ally of oral health and beauty, as it acts as a natural anti-inflammatory, helping to maintain healthy oral tissues. The result, of course, is a whiter, prettier smile.

12. Brazil nuts

The dentist informs that the oils from Brazil nuts help form a film on the teeth. “This reduces the ability of bacteria to stick to them,” she says. Thus, the tendency is for the teeth to remain whiter.

13. Carrot

Juliana explains that carrots are allies of a whiter smile because they contain vitamin A – which is necessary to keep the enamel of the teeth healthy.

In addition, eating raw carrots, according to the expert, stimulates salivation.

14. Nuts, chestnuts and sesame

The specialist also guides that the chewing of sesame seeds, walnuts and chestnuts helps to eliminate bacterial plaque, making a natural cleaning in the mouth. “Also, sesame seeds contain calcium, which strengthens teeth, and walnuts help form a film over teeth,” she says.

15. Onion and garlic

Juliana adds that onions and garlic contain sulfur compounds and thiosulfates that naturally reduce bacteria that cause cavities. “But to enjoy these benefits, you have to eat these foods raw, as cooking ends up destroying these compounds,” she says.

Of course, it is worth mentioning: these foods will not whiten your teeth in a “miracle way”. Even consuming them frequently, it is essential to follow all oral hygiene habits.

Foods that stain teeth

Some foods have the power to stain teeth and should be consumed in moderation, says the expert:

• Red wine;
• Grape juice;
• Coffee;
• Cola-based soft drinks;
• teas;
• Beet;
• Açaí;
• Shoyu;
• Ketchup.

“They can stain teeth due to the strong pigmentation. Therefore, they should be consumed in moderation.

Juliana explains that it is not right to say that these foods make teeth yellow. “They deposit their pigmentation in the pores of the teeth, transferring the color to them,” she says.

Yellow teeth, according to the dentist, are caused by tobacco and dentin aging.

“These foods with strong pigmentation do not need to be excluded from the diet, but it is important to clean the mouth right after eating them to avoid problems”, adds Juliana.

“It is recommended to rinse your mouth with water right after ingestion. This helps to eliminate excess substances capable of staining your teeth. Later, however, brushing and flossing are essential to ensure complete cleaning”, explains the dentist.

Essential habits for whiter teeth

Food can “give a stray”, but it is essential to take care of mouth hygiene to ensure white teeth. Juliana gives important guidelines for this:

• Brushing your teeth and flossing after meals is essential, as it removes plaque, as well as stains that have recently been produced on your teeth.
• Rinsing your mouth with water helps “wash out” bits of food, sugars, and other debris that have built up on your teeth (and that makes them yellower over time).
• Coffee and teas have ingredients that stain teeth. Drinking them to excess and everyday can eventually leave its marks. The tip is to consume a single serving or always brush your teeth after eating.
• If you don’t have a sink or toothbrush handy after drinking coffee or tea, you can drink a glass of water to rinse your mouth.
• Excessive sugar is bad for teeth and gums, as it generates the accumulation of bacterial plates, causing (eventually) the emergence of cavities and other problems. The tip is to avoid eating sweets and consuming sugary drinks.
• When eating sweets, you need to brush your teeth or rinse your mouth with water immediately.
• Chewing sugar-free gum for 15 to 20 minutes after meals and snacks is a good tip. Gum sweetened with xylitol, for example, is an anticaries agent.

In the case of those who smoke, giving up smoking is also essential to keep their teeth more beautiful.

Finally, remember: when it comes to oral health, prevention is the best way. Going to the dentist periodically is essential to keep your teeth clean and beautiful.