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What to Eat For a Healthier Mouth

This Day on a Plate Will Give Your Teeth the Glow Up They Deserve

If you subscribe to a life of healthy living you probably make you meal decisions based on what complements your workouts or keeps your health goals in check. But did you know focusing on foods that will keep your mouth and teeth healthy is also something worth considering if you want your smile to see you into old age? It's all about making smart substitutions.

And with that, we bring you the day on a plate specifically designed with your pearly whites in mind — by Dr. Lewis Ehrlich holistic dentist, personal trainer and health coach.


Dr. Lewis recommends: Scrambled organic free-range eggs on organic sourdough, with smoked salmon and avocado with a side of organic natural yoghurt mixed through some blueberries and chopped orange.


  • Eggs contain vitamin D and A, which according to Dr. Lewis, are great and super important for keeping teeth strong by allowing the uptake of things like calcium. "They also contain good fats, which keep you satisfied for longer, so there is less chance of snacking. Snacking increases your risk of decay," adds Dr. Lewis.
  • Smoked salmon contains omega-3s, which are important in reducing inflammation in the gums.
  • Natural yoghurt is a good source of calcium, which, of course, is good for your teeth. "Make sure your yoghurt is not packed full of sugar and try not to have too much yoghurt as it is deceptively acidic," advises Dr. Lewis.
  • Blueberries have many benefits, but when it comes to your teeth Dr. Lewis admits, the high presence of anti-oxidants help to reduce free radicals that can have a negative impact on your gums.
  • Oranges are perfect for a hit of vitamin C. "Vitamin C is great for reducing your risk of oral infections and also strengthen the collagen network within your gums," says Dr. Lewis. "This helps to maintain their health and integrity."


Dr. Lewis recommends: Salmon salad with spinach, avocado, tomato, flaxseeds, chia seeds and goji berries.


  • Spinach is high in vitamin K and A making it perfect for strong teeth. "Also present is vitamin C, which is great for immunity and keeping the gums pink and healthy," says Dr. Lewis.
  • "Flaxseeds, chia seeds and goji berries are another great source of omega-3s to help prevent gum inflammation".


Dr. Lewis recommends: Grilled mackerel or grass-fed organic beef with roasted sweet potato, carrots, cauliflower and steamed broccoli.


  • Grilled mackerel is high in omega-3s and has the added advantage of not being high in mercury, which larger, deep sea fish are. "Grass-fed and finished organic beef is also another great source of omega-3s," says Dr. Lewis. "Grain-fed beef is higher in omega-6 which promotes inflammation and should be reduced or avoided where possible."
  • Sweet potato, carrots, cauliflower and steamed broccoli are all high in fibre, which promotes saliva production. This reduces your risk of tooth decay by neutralising acids after eating, while keeping the gums lubricated. They are also high in vitamin C, A and K, which keep the teeth strong and more resistant to decay.


Dr. Lewis recommends: Nuts, carrots and celery.


  • "Most snacks today are sticky, soft, sugary and grainy," says Dr. Lewis. "Essentially, we snack on food that is convenient, but can't really be classified as food. We should be snacking on things that are natural, aren't packed with sugar but also stimulate saliva. Because you have to work hard to chew them, it increases saliva flow, which is protective for your teeth, but also puts our jaws to work, the way nature intended."

Image Source: POPSUGAR Photography / Kathryna Hancock
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