When it comes to the health of your teeth, you really are what you eat. Sugary foods, such as candy and soda, contribute to tooth decay. One of the first areas to decline when your diet is less than ideal is your oral health, according to the American Dental Association (ADA). Use this healthy foods list to improve your diet and the health of your mouth.

Cheese

If you’re one of the many people who profess a love of cheese, you now have another reason to enjoy this tasty food. A study found that eating cheese raised the pH in the subjects’ mouths and lowered their risk of tooth decay. It’s thought that the chewing required to eat cheese increases saliva in the mouth. Cheese also contains calcium and protein, nutrients that strengthen tooth enamel.

Yogurt

Like cheese, yogurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics, or beneficial bacteria, found in yogurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yogurt to your diet, choose a plain variety with no added sugar.

Leafy Greens

Leafy greens typically find their way onto any healthy foods list. They’re full of vitamins and minerals while being low in calories. Leafy greens such as kale and spinach also promote oral health. They’re high in calcium, which builds your teeth’s enamel. They also contain folic acid, a type of B vitamin that has numerous health benefits, including possibly treating gum disease in pregnant women. If you have trouble getting leafy greens into your diet, add a handful of baby spinach to your next salad or throw some kale on a pizza. You can also try adding some greens to a smoothie.

Apples

Fruits, such as apples, might be sweet, but they’re also high in fiber and water. The action of eating an apple produces saliva in your mouth, which rinses away bacteria and food particles. The fibrous texture of the fruit also stimulates the gums. Pack either a whole apple or apple slices in your lunch to give your mouth a good scrubbing at the end of the meal.

Carrots

Like apples, carrots are crunchy and full of fiber. Eating a handful of raw carrots at the end of the meal increases saliva production in your mouth, which reduces your risk of cavities. Along with being high in fiber, carrots are a great source of vitamin A. Top a salad with a few slices of raw carrots, or enjoy some baby carrots on their own.

Celery

Celery might get a bad reputation for being bland, watery and full of those pesky strings, but like carrots and apples, it acts a bit like a toothbrush, scraping food particles and bacteria away from your teeth. It’s also a good source of vitamins A and C, two antioxidants that give the health of your gums a boost. Make celery even tastier by topping it with cream cheese.

Almonds

Almonds are great for your teeth because they are a good source of calcium and protein while being low in sugar. Enjoy a quarter cup of almonds with your lunch. You can also add a handful to a salad or to a stir-fry dinner.

Along with adding more leafy greens, dairy products and fibrous vegetables to your diet, pay attention to what you’re drinking. Since it has no calories or sugar, water is always the best pick, especially compared to juice or soda. Your diet makes a big difference when it comes to a healthy smile

Tea

Compounds called polyphenols, found in black and green teas, slow the growth of bacteria associated with cavities and gum disease. Researchers at the University of Illinois at Chicago found that people who rinsed their mouths with black tea for one minute, 10 times a day, had less plaque buildup on their teeth than people who rinsed their mouths with water. What’s more, the size and stickness of their plaque was reduced.

Tea undermines the ability of some bacteria to clump together with other bacteria, the researchers said.

Raisins

Naturally sweet, raisins don’t contain sucrose, or table sugar. Sugar helps bacteria stick to the tooth surface, letting them produce plaque, Wu said. Raisins are also a source of phytochemicals, which may kill cavity-causing plaque bacteria. Some compounds in raisins also affect the growth of bacteria associated with gum disease.

Vitamin-rich foods

Foods containing calcium — such as cheese, almonds and leafy greens — and foods high in phosphorous — such as meat, eggs and fish — can help keep tooth enamel strong and healthy.

“Acidic foods and beverages may cause tiny lesions on tooth enamel.””Calcium and phosphate help redeposit minerals back into those lesions.” Calcium is also good for bones, including your jaw.

Sugarless gum

Pop a stick in your mouth after eating. Chewing boosts saliva secretion, clearing away some bacteria, Wu said. The keyword here is “sugarless.” Bacteria rely on sucrose to produce plaque.

Milk

Researchers found that drinking a glass of milk after downing dry, sugar-sweetened Fruit Loops lowered levels of acid in the mouth more than drinking water or apple juice did.

“Milk neutralizes some of the acid produced by plaque bacteria,”. Adding milk to cereal doesn’t have the same benefit, however. “The milk becomes syrupy and sweet, which is bad for teeth,”. Drinking a glass of milk after eating a sweet dessert, like chocolate cake, may protect teeth, too. (If milk isn’t handy, nibble on some post-dessert cheese.)

Cranberries

Cranberries contain polyphenols (just as tea does), which may keep plaque from sticking to teeth, thus lowering the risk of cavities, according to a study published in the journal Caries Research. A caveat: Because the fruit is so tart, many cranberry products have added sugar, which may affect any potential benefits for teeth.

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