Daily brushing with fluoride toothpaste and flossing are essential to a healthy smile, but did you know nutrition has an effect on your dental health, too?

Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. A balanced eating plan that includes fruits, vegetables, protein foods, grains and dairy provides essential nutrients for optimum oral health as well as overall health.

Fish

Fatty fish like salmon, tuna, herring and mackerel are packed with healthy nutrients for dental care. They are great sources of Omega 3 fish oils and Vitamin D, Omega 3 helps prevent gum disease and Vitamin D promotes a healthy heart.

Cheese & Dairy

Specifically grass-fed dairy products! Vitamin K2 is a nutrient vital for healthy teeth. Chlorophyll helps activate K1 to K2 in the digestive system, which is why grass-fed dairy products have a much higher K2 content.

Leafy Greens

Leafy greens are on almost every health food list, thats because they are jam packed with vitamins and minerals that promote oral health and your overall health. They are high in calcium which helps build tooth enamel. Leafy greens also help the mouth produce more nitrite-reducing bacteria, this means your mouth and cardiovascular system benefit from an increase in nitric oxide.

Almonds

Calcium promotes strong bones, teeth and gums. Almonds are a great source of calcium whilst being low in sugar, they actually contain 264mg of calcium per 100g of almonds! These can be chucked in a salad, on top of porridge or you can eat a handful as a snack.

Oranges

Citrus fruits have great oral health benefits if eaten in moderation. Oranges have around 59mg of vitamin C per 100grams, an average medium orange contains 83mg!

Vitamin C strengthens blood vessels and tissues within the mouth, slowing progression of gum inflammation which could eventually lead to gum disease. A 2005 study found that after just 2 weeks of daily grapefruit consumption, participants had improved their vitamin C levels and reduced bleeding gums.

Apples

Eating apples produces saliva in your mouth which rinses away bacteria and food particles! So as well as being tasty and juicy, they are also have some great health benefits.

So keeping to a healthy diet and sticking to a regular hygiene routine can help deter any oral health issues that could occur. Plus, drinking water instead of fizzy drinks can give you extra health benefits and keep a healthy smile.