Superfoods that can supercharge your oral health

Some benefits of a nutritious diet are more discussed than others, but the upside of healthy eating go far beyond the physical. Well-balanced nutrition can also increase your energy, help you feel more positive, and support your smile!

That’s where superfoods come in. They’re packed with more nutrients than other foods, like vitamins, minerals, fiber, antioxidants, or omega-3 fatty acids. Eating these foods on a regular basis can give your daily diet a healthy boost.

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The superfoods discussed in this article can help you achieve super health benefits, including better oral health, stronger muscles and bones, and reduced feelings of anxiety. Eating right can also lower your risk for heart disease, type 2 diabetes, and some cancers.

Those are some pretty great benefits! Here are a few superfoods that can help you take your diet from ordinary to extraordinary.

Superfood #1: Berries

Berries are loaded with vitamin C, a powerful antioxidant that strengthens the connective tissues in your gums, helping fight gum disease.  

Add berries to your diet: Berries are easy to enjoy! You can eat them fresh, add them to your smoothie or salad, or toss them into plain yogurt.

Superfood #2: Dark, leafy greens

Dark greens provide lots of support for your oral health. They offer vitamin C as well as vitamin A, which helps develop healthy tooth enamel and maintain soft tissues, including gums, cheeks, and salivary glands.

Add leafy greens to your diet: There are plenty of dark, leafy greens out there — spinach, arugula, bok choy, and collard greens, just to name a few. Try using spinach instead of lettuce in salads, adding greens to smoothies, or eating more collard greens as a side dish.

Superfood #3: Salmon

Salmon is a good source of protein and vitamin B12. It is also packed with phosphorus, an essential mineral that partners with calcium to make up hydroxyapatite, the main structural component in bones and tooth enamel. Outside of oral health, salmon provides omega-3 fatty acids to help lower cholesterol and risk for heart disease and stroke.

Add salmon to your diet: Salmon is a versatile main course that can be grilled, eaten as a sandwich with whole-wheat bread, or used to top a leafy green salad. Try this easy, delicious baked salmon recipe.

Superfood #4: Yogurt

Yogurt provides protein and some brands offer probiotics that may help with digestion, but be sure to avoid yogurts that are high in sugar. Eating yogurt also contributes to your oral health by providing a significant amount of calcium, which is essential for maintaining strong bones and teeth.

Add yogurt to your diet: Yogurt tastes great by itself and can also be used as a lower-calorie, lower-fat substitute for sour cream in many recipes. Try it the next time you make a dessert, dip, or salad dressing.

Superfood #5: Nuts

The calcium and phosphorus in nuts are good for your smile. They also benefit your overall health as a source of protein and fiber.

Add nuts to your diet: Pair nuts with some of your other favorite treats. Add them to berries and yogurt for a parfait or toss them in your salad for an extra crunch.

Many vitamins and minerals are healthy for your smile. Review our A to Z guide to learn which ones are key and find more foods you can eat to improve your nutrition.

Keep yourself — and your smile — feeling super

Superfoods are packed with vitamins, minerals, and nutrition that will boost your overall and oral health. Eat them as part of your daily diet and see how super they make you feel.

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