Nutrition Tips for Healthier Teeth and Gums.

The types of foods you eat can affect your smile as much as brushing or flossing. Every time you eat sugary or starchy foods, the bacteria in plaque get another chance to form decay-causing acid. But choosing foods that naturally fight bacteria, remove plaque, strengthen enamel, and freshen breath is a good way to preserve your teeth.
1. Celery
Celery protects your teeth in two ways. The extra chewing it requires produces plenty of saliva, which neutralizes the bacteria Streptococcus Mutans that causes cavities. Additionally, chomping on naturally abrasive foods massages gums and cleans between teeth.
2. Cheese
Studies from the last decade show that cheese, with its low carbohydrate and high calcium and phosphate content, provides several benefits for your teeth. It helps balance your mouth's pH (an acidic pH encourages the growth of cavity-causing bacteria). Cheese also preserves and rebuilds tooth enamel and produces saliva, which kills the bacteria that cause cavities and gum disease.
3. Green Tea
Green tea contains substances called Catechins that kill the bacteria in your mouth that turn sugar into plaque. Catechins also wipe out the bacteria that cause bad breath.
4. Kiwis
For their size, kiwis pack more vitamin C than any other fruit. In fact, one large kiwi supplies more than 100 percent of your recommended daily amount. If you don't get enough vitamin C, research shows that the collagen network in your gums can break down, making your gums tender and more susceptible to the bacteria that cause periodontal disease.
5. Onions
Onions contain powerful antibacterial sulfur compounds. In a 1997 test tube study, onions killed various types of bacteria, including S. Mutans. Research indicates that they are most powerful when eaten freshly peeled and raw. Of course, raw onions can do a number on your breath, so be sure to have some fresh parsley on hand.
6. Parsley
Chewing parsley or mint leaves after a pungent meal will help you maintain sweet-smelling breath. These herbs contain Monoterpenes, volatile substances that travel quickly from your bloodstream to your lungs, where their odor is released via your breath.
7. Sesame Seeds
According to fossils, our Paleolithic ancestors had great teeth. Anthropologists suggest that this is partly due to the cleansing action of primitive foods like seeds, which slough off plaque and help build tooth enamel. Sesame seeds, for example, are also high in calcium, which helps preserve the bone around your teeth and gums.
8. Shiitake Mushrooms
A 2000 study in Caries Research showed that lentinan, a sugar found in shiitake mushrooms, prevents mouth bacteria from creating plaque.
9. Wasabi
Otherwise known as Japanese horse-radish, this condiment not only provides zing to sushi, it also protects your teeth. A 2000 study in Biofactors revealed that the substances that make wasabi taste hot, called Isothiocyanates, also inhibit the growth of cavity-causing bacteria.
10. water
Drinking water keeps your gums hydrated and is the best way to stimulate saliva--your body's greatest defense against the bacteria that cause plaque and cavities. Rinsing your mouth with water also helps wash away trapped food particles that decompose in the mouth and cause bad breath.