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Foods That Can Whiten Your Teeth

As a child, chances are your teeth were pearly white. As time went by, however, you may have become an avid coffee or red wine drinker. Maybe you started smoking or developed an addiction to fizzy drinks. All the above and much more can lead to enamel stains, plaque build-up, and enamel erosion, which are all causes of teeth yellowing and darkening.

The good news is that there are several options to restore your teeth’s whiteness to their former glory. These options include home teeth bleaching products, professional teeth whitening at your dentist’s office, and oil pulling.

These methods have their drawbacks, however. Your teeth and gums may be sensitive to peroxide gel, and there is no scientific evidence to prove that oil pulling is an effective whitening method.

Including certain foods in your diet is another way to whiten your teeth naturally, gently, and safely. Let’s take a look at some of the foods that can whiten your teeth.


Dairy products such as cheese, milk, and yogurt contain lactic acid and calcium, which strengthens your teeth’s enamel. Since enamel erosion is one of the primary cause of teeth yellowing, eating dairy can prevent yellowing.

Cheese, in particular, can also whiten your teeth as it stimulates saliva production, which washes away food debris.


Raw broccoli is like a natural toothbrush that contains high levels of iron that protect tooth enamel and ward off harmful bacteria.


Strawberries contain malic acid, which breaks down and removes surface stains from your teeth. Eating strawberries every day will help to whiten your teeth without you even realizing it.


Nuts and seeds don’t contain any main components that wipe away stains per se, but they typically have a rough texture that exfoliates your teeth. Almonds, sunflower seeds, walnuts, and cashews are the most effective nuts and seeds for whitening your teeth.


Onions are not an obvious choice of food when it comes to oral hygiene, but raw onions contain Sulphur compounds that break down plaque. You may also be more inclined to brush your teeth after eating one.


Eating an apple strengthens your gums and boosts saliva production, which washes away plaque on your teeth. Plaque is a layer of bacteria that can eventually cause tooth decay. 


Oranges contain vitamin C and have the opposite effect of sugar. Eating an orange neutralizes the acids in your mouth that cause enamel erosion. You can also rub the white side of the orange peels against the enamel of your teeth to remove tartar.


Carrots have high water content and, like nuts and seeds, have an abrasive surface that gets rid of surface stains on your teeth.


Bacteria in your mouth use the sugars in your diet to produce the acid that erodes enamel. Eating a pear neutralizes this acid and protects your teeth.

A Final Note On Foods That Can Whiten Your Teeth

While all the above may help reduce minor discoloration slowly and improve your overall dental health, it’s unlikely they will resolve heavy staining or present any noticeable effects quickly. If you’re concerned about the color of your teeth, consulting with your dentist is often a wise secondary step to dietary changes.

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