Dental care and oral hygiene do not simply end at brushing, flossing, and extensively using mouthwash. There are many daily habits and lifestyle choices that impact your oral health and have a detrimental effect on your pearly white smile. Many foods and beverages cause stains over the enamel, triggering plaque buildup, bacterial infections, and severe decay. But the following healthy foods can promote teeth whitening and healthy oral care.

Here are a few foods that you must eat to promote oral health:

• Crunchy vegetables and fruits
  Veggies with a good crunch can help clean your teeth in between bites owing to the friction between the crunchy foods and the enamel. Vegetables like carrots, celery, bell peppers, and broccoli can all provide enough roughage to dislodge plaque and prevent too much bacteria buildup. The same goes for munching on crunchy apples, pears, and other fiber-rich fruits that require chewing and breaking down.
• Watermelon
  Watermelon is an excellent fruit for hydration and contains fiber that rubs off against the enamel to keep your teeth clean. In addition, the fruit contains natural malic acid that helps lighten the color and hue of the enamel to make the molars look whiter. Also, malic acid promotes the production of saliva, which is necessary for keeping your teeth white and healthy. A few slices of watermelon daily can help scrub some of those stains and help maintain a pearly white smile. Alternatively, you can also consider having strawberries, another fruit rich in malic acid.
• Pineapple
  Pineapple is one of the more potent fruits that can help stain healthy teeth. The fruit is loaded with a proteolytic enzyme called bromelain, which actively dissolves the pellicle layer covering the teeth. This action prevents foods and beverages from staining the outer layer. Alternatively, you can consume papaya slices rich in an active enzyme called papain that helps break down proteins in the pellicle layer. This action also prevents plaque buildup and prevents foods or beverages from staining the enamel.
• Green leafy vegetables
  Green veggies like spinach, lettuce, and kale contain essential folic acid compounds that promote cell growth and tissue repair. This is crucial for maintaining healthy gums to hold the teeth in place and actively prevent bacterial infections from affecting oral hygiene. Vitamin B9 also helps counter the inflammation caused by these infections and helps the teeth resist plaque buildup.
• Assorted nuts and seeds
  Chewing on almonds, walnuts, peanuts, and even flax seeds stimulates saliva production to prevent plaque buildup and bacteria from staining the teeth. Many tree nuts are also rich in calcium, which helps build strong teeth and prevent the enamel from eroding prematurely. Nuts are also relatively low in carbohydrates, so there is a reduced risk of early tooth decay caused by acid-producing bacteria feasting on rich starchy carbs. In addition, nuts and seeds are rich in fiber and healthy omega-3 fatty acids that lower the risk of periodontal diseases by boosting immunity.
• Dairy products
  Commonly consumed dairy products like milk, cheese, and yogurt play a crucial role in retaining your pearly white smile. Dairy is high in proteins and calcium, essential nutrients to maintain healthy teeth. Also, dairy products help strengthen the enamel and actively fight cavities that erode and stain the outer layer of your teeth. In addition, milk helps boost saliva production to help cleanse and prevent bacteria and plaque buildup on the surface. In addition, cheese and yogurt are additionally rich in lactic acid and casein, which help boost the production of calcium phosphates. This mineral fights cavities and prevents plaque from forming.
• Lean protein
  Lean meats like chicken and turkey, whole eggs, and fatty fish like salmon contain phosphorus, an essential compound that helps strengthen the enamel. The mineral helps supplement calcium absorption and rebuilds the teeth to prevent excessive erosion from exposing the dentin.
• Whole grains
  Barley, oats, quinoa, and brown rice are all whole grains that contain healthy fibers, B vitamins, and iron. Combining these nutrients boosts oral health and keeps the gums healthy by preventing infections. In addition, whole grains are a rich source of magnesium, which further helps strengthen teeth and keep the gums healthy. Finally, try other remedies for natural teeth whitening.
• Allium vegetables
  Onions and garlic, although notoriously famous for causing bad breath, are quite potent when promoting strong teeth and healthy gums. The veggies are rich in antiseptic and antibacterial properties that actively kill germs and prevent bacterial infections from causing cavities and gum decay. Garlic cloves are additionally rich in antibiotic properties that help overcome tooth pain. A paste can be made by mixing garlic cloves and salt and applying it to the affected area. Therefore, consuming both vegetables in moderation is advisable to prevent excessive bad breath.
• Mint and cinnamon
  Mint is a natural mouth freshener that works wonders when consumed raw. Mint leaves are rich in antibacterial properties that prevent plaque and bacteria from accumulating in the crevices of the teeth. It also actively helps prevent tooth and gum decay. You can also make a homemade mouthwash out of cinnamon to rinse further after consuming a few mint leaves to leave a lasting odor and be effective for teeth whitening.

Foods to avoid
You must also avoid or consume certain foods and beverages in moderation to prevent the teeth from staining and forming cavities triggered by a bacterial infection. Caffeinated beverages like tea, coffee, flavored sodas, carbonated drinks, sugary sweets, baked goods, confectioneries, and candies all stain and harm healthy teeth. Also, avoid consuming heavy complex carbohydrates, as the salvia breaks down the starch in these foods into sugar that gets left behind in the crevices of healthy white teeth. This only increases the risk of bacterial infection.