Because your teeth are always coming in direct contact with the foods you eat, what you choose to consume is very important; different foods can either help or harm your dental health, depending on the ingredients they contain and how often you eat them. For example, if you drink a lot of sodas or other sugary drinks often, you’re more likely to be at risk for tooth decay. However, there are actually quite a few foods that can provide benefits for your dental health; here are 5 foods that promote healthy teeth:

1. Whole Grains

By eating whole grains like oatmeal, quinoa, and brown rice, you can actually reduce your risk of developing gum disease! These foods have more complex carbohydrates, which means their starches do not stick to your teeth as easily as other starches. In addition, whole grains have plenty of minerals that promote stronger teeth and reduces the risk of gum disease.

2. Fruits

Certain fruits that are packed with vitamin C like strawberries and kiwis, can help your gums stay healthy! Vitamin C fights bacteria, reduces inflammation, strengthens blood vessels, and is required for the production of collagen, an important protein that aids in fighting gum disease.

3. Vegetables

Leafy or crunchy vegetables like spinach, greens, and carrots take a little more effort to chew and break down compared to other foods. Because of this, whenever you eat these foods, you produce more saliva, which is your mouth’s natural way of washing away lingering food particles and neutralizing bacteria.

4. Lean Protein

Foods that contain lean protein—such as fish, eggs, and lean beef—are rich in minerals like vitamin D that help your body—and teeth—absorb calcium better. Calcium is especially important for protecting your teeth from decay.

5. Low-Fat/Fat-Free Dairy

Dairy products such as milk, yogurt, and cheese are excellent sources of calcium and phosphorus, minerals that help strengthen tooth enamel. Dairy products also contain casein, a type of protein that studies suggest can help stabilize and repair damaged tooth enamel.

Try adding these few foods into your diet for a healthier smile!